Vitamin B6: The vitamin that helps us remember our dreams!
Vitamin B6 may not be one of the most “famous” vitamins in the B complex, but its role is equally important for the body, as it participates as a coenzyme in over 100 biochemical reactions. Let’s get to know it better!
What is vitamin B6?
Vitamin B6 (pyridoxine) belongs to the B complex of vitamins and is water-soluble. Like other vitamins in the complex, its role is multifaceted and includes many functions within the human body. In reality, its name does not refer to just one molecule but to a group of molecules with the names: pyridoxine, pyridoxal, and pyridoxamine. These can be obtained through food but are in their inactive forms. They are converted into their active forms, pyridoxal 5’ phosphate (PLP) and pyridoxamine 5’ phosphate (PMP), in the body.
What are the benefits of Vitamin B6?
This vitamin participates in the metabolism of fats and carbohydrates, helping activate certain enzymes necessary for processing these nutrients and energy production. However, its important role is not limited to that.
Let’s look at some of the functions in the body that it participates in:
• Protein Metabolism: Is involved in the metabolism of proteins, aiding in the breakdown of amino acids and their conversion into new proteins.
• Synthetic Processes: It participates in various synthetic processes, such as nucleotide synthesis, which are necessary for the synthesis of genetic material (DNA and RNA).
• Neurological Function: It assists in the synthesis of certain neurotransmitters, such as serotonin and norepinephrine, which are essential for nervous system function.
• Is necessary for the production of hemoglobin in the blood, which transports iron molecules as well as oxygen to tissues through blood circulation.
• Brain Function: It contributes to the proper functioning of the brain and the development of infants. Research suggests that its deficiency may cause memory issues, while some studies link it to the onset of Alzheimer’s disease and dementia in older individuals.
• Immune Function: It supports the immune system by aiding in antibody production.
• Heart Health: Homocysteine is an amino acid that results from protein breakdown, mainly from animal proteins. Elevated levels of homocysteine are associated with inflammation and the development of heart disease. Vitamin B6, along with vitamin B12 and folic acid, help reduce homocysteine levels and, consequently, the risk of heart disease.
• Nausea in Pregnancy: Studies have shown that this vitamin supplementation may help alleviate morning sickness during pregnancy and the general discomfort experienced in the morning during pregnancy (nausea and vomiting). Vitamin B6 can also aid in better digestion, especially of proteins.
According to a scientific study from the University of Adelaide in Australia, vitamin B6 is involved in dreams as well. Specifically, research administered a supplement with a high dose of vitamin B6 (240mg) to 100 volunteers who reported rarely remembering their dreams, just before they went to sleep for five consecutive nights.
Denholm J. Aspy, from the School of Psychology at the University of Adelaide and one of the study’s authors, stated, “We found that taking vitamin B6 improved participants’ ability to remember their dreams compared to taking a placebo.” He also clarified that this is the first time a scientific study has examined the effect of vitamin B6 on dreams, especially with such a large sample of people. However, further studies will be needed in the future to determine if the effect of B6 varies depending on whether someone is deficient or receives an adequate amount through their diet.
In which foods do we find vitamin B6?
Foods rich in vitamin B6
• Plant-based sources: rice, nuts, avocado, potato, sweet potato, spinach, bananas, vegetables, whole grain products, chickpeas, walnuts, raisins
• Animal sources: meat, fish, poultry, beef liver, grilled chicken breast, goat milk
The Recommended Dietary Allowance (RDA) of vitamin B6 is:
• For males aged 14 to 50 years, it is 1.3 milligrams (mg)
• For individuals aged 51 years and older, it is 1.7 mg
• For females aged 14 to 18 years, it is 1.2 mg
• For females aged 19 to 50 years, it is 1.3 mg
• For females aged 51 years and older, it is 1.5 mg
The body does not store this vitamin, so people need to get it through their diet daily, and in adequate amounts. Although it is found in many foods and deficiencies are rare, there are common cases such as excessive and prolonged alcohol consumption, diabetes, or hypothyroidism. Vitamin B6 deficiency may also be associated with low levels of other B-group vitamins such as B12 and folic acid.
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