Well being Advantages of Vitamin B6: Can It Cut back Despair Signs?

For example, one cup of canned chickpeas contains 1.1 milligrams of vitamin B6, and three ounces of roasted chicken breast contains 0.5 milligrams.

Most nutritional supplements also tend to contain more than the daily requirement – ​​for example, some B6 supplements on the market can contain around 20 to 200 times more. Dr. Taking such high doses of B6 supplements over a short period of time is unlikely to cause any adverse side effects, Tucker said, but the National Institutes of Health recommends adults consume no more than 100 milligrams per day. Taking much more about 1000 milligrams or more every day for a long time, can cause weakness, numbness and pain in the hands and feet; loss of muscle control; and nausea, although most symptoms disappear after such high doses are stopped.

If you’re worried you’re not getting enough vitamin B6 in your diet, ask your doctor for a blood test, experts say. If you are borderline or mildly deficient, you may have little or no symptoms and no complications. But if the deficiency becomes severe or prolonged, it can lead to more serious conditions, such as microcytic anemiadepression, confusion, fatigue, and weakened immunity, which may disappear when B6 levels are restored.

Certain medications or lifestyle habits can also contribute to B6 deficiency. “The diabetes drug metformin, some antihypertensive drugs, and alcohol in particular, tend to cause the body to lose B6, leaving less B6 than needed,” Dr. Tucker said. She added that heavy drinkers, smokers and those taking certain medications should be much more careful about their B6 levels. People with kidney or malabsorption syndromes such as chronic kidney disease, celiac disease, ulcerative colitis, or Crohn’s disease may also be prone to B6 deficiency.

Keep in mind that those deficient in B6 are also often deficient in other B vitamins, Dr. Tucker said, so if you need to supplement your diet, you may benefit from a B-complex supplement, which typically contains all eight B vitamins in one dose. .

But if you’re not deficient, Dr. Tucker added, you probably don’t need to supplement.

“I’m always in favor of a food-first approach,” agreed Ms Eastwood. “If you’re maybe feeling more tired, you’re not feeling quite yourself, and you know you’re maybe not eating a lot of B6-rich foods,” that could be a sign that you need to take more B6. rich food.

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