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FACTS: Water-soluble. Excreted within eight hours after ingestion and, like the other B vitamins, needs to be replaced by whole foods or supplements. B6 is actually a group of substances—pyridoxine, pyridoxal, and pyridox- amine—that are closely related and function together. Measured in milligrams (mg.). Requirement increased when high-protein diets are consumed. Must be present for the production of antibodies and red blood cells. There is some evidence of synthesis by intestinal bacteria, and that a veg- etable diet supplemented with cellulose is responsible. The recommended adult intake is 1.6–2.0 mg. daily, with 2.2 mg. doses suggested during pregnancy and 2.1 mg. for lactation. Required for the proper absorption of vitamin B12. Necessary for the production of hydrochloric acid and magnesium. Dairy products are relatively poor sources of B6. WHAT IT CAN DO FOR YOU: In combination with folic acid, it can help break down the amino acid homocysteine, lowering the risk of heart disease significantly. Strengthen the immune system. Help prevent kidney stone formation. Properly assimilate protein and fat. Aid in the conversion of tryptophan, an essential amino acid, to niacin. Help prevent various nervous and skin disorders. Alleviate nausea (many morning-sickness preparations that doctors pre- scribe include vitamin B6). Promote proper synthesis of antiaging nucleic acids. Help reduce dry mouth and urination problems caused by tricyclic antidepressants. Reduce night muscle spasms, leg cramps, hand numbness, certain forms of neuritis in the extremities. Work as a natural diuretic. DEFICIENCY DISEASE: Anemia, seborrheic dermatitis, glossitis. BEST NATURAL SOURCES: Brewer’s yeast, wheat bran, wheat germ, liver, fish, soy beans, can- taloupe, cabbage, blackstrap molasses, unmilled rice, eggs, oats, peanuts, walnuts. SUPPLEMENTS: Readily available in a wide range of dosages—from 50 to 500 mg.—in individual supplements as well as in B-complex and multivitamin formulas. To prevent deficiencies in other B vitamins, pyridoxine should be taken in equal amounts with B1 and B2. Can be purchased in time-disintegrating formulas that provide for gradual release up to ten hours. TOXICITY AND WARNING SIGNS OF EXCESS: Daily doses of 2–10 grams can cause neurological disorders. Possible symptoms of an oversupply of B6 are night restlessness, too vivid dream recall, numb feet, and twitching. Doses over 500 mg. are not recommended. ENEMIES: Long storage, canning, roasting or stewing of meat, freezing fruits and vegetables, water, food-processing techniques, alcohol, estrogen. PERSONAL ADVICE: If you are on the pill, you are more than likely to need increased amounts of B6. Heavy protein consumers need extra amounts of this vitamin. To reduce your risk of heart attack, increase your B6 and folic acid. Vitamin B6 might decrease a diabetic’s requirement for insulin, and if the dosage is not adjusted, a low-blood-sugar reaction could result. Arthritis sufferers being treated with Cuprimine (penicillamine) should be taking supplements of this vitamin. This vitamin works best with vitamin B1, vitamin B2, pantothenic acid, vitamin C, and magnesium. Supplements for this vitamin should not be taken by anyone under levodopa treatment for Parkinson’s disease! (Ask your doctor about Sinemet™,a drug which can bypass this particular adverse vitamin interaction.)
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Mauricio Rider writes about vitamins supplements and vitamins and supplements for energy. Learn more info by visiting the previous link. Submitted by: Article Submitter
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