B I N A R A G A . I N F O

Vitamin B6 (Pyridoxine)

Vitamin B6 is a collective term for three different water-soluable chemicals: pyridoxine, pyridoxal phosphate, and pyridoxamine. All of which are converted to the same thing by the body. Vitamin B6 is required by the body for the metabolism of protein and amino acids, and it aids in the release of glycogen from the liver whenever the muscles need energy. It is also necessary for the synthesis of non-essential amino acids, muscle protein, haemoglobin, insulin, and antibodies to fight infection.

Vitamin B6 deficiency has not been reported in healthy adults on a varied diet. However, megadose supplements (250mg a day or more), taken on a regular basis may cause adverse side effects. Symptoms of toxicity include nerve ending problems in the fingers and toes, and trouble walking.

Vitamin B6 is found in a wide variety of foods. Good sources include brans, cereals, liver, beef, chicken, nuts, seeds, vegemite, and bananas. As with all other water-soluable vitamins, use as little cooking water as possible, don't overcook food, and consume as much of the cooking water as possible.