The vitamins B complex contain a range of interesting properties with respect to particular brain function, but that would have the greatest impact on everything related to neurotransmitters, dopamine and serotonin, in short, to connections that have an impact on our mood, this is vitamin B6. It is also prescribed to women with significant symptoms of mood disorders during PMS.
Vitamin B6 also ensures adequate oxygenation of the brain, a good immune defense and is a powerful antioxidant that helps rid the body of toxic substances that we absorb.
But this vitamin found in our diets could help more people than we think…
Foods containing vitamin B6
In its natural state, there is vitamin B6, among others, in:
- The liver
- White beans
- Wheat germ
- Sunflower seeds
It is interesting to note that raw foods contain more vitamin than cooked foods. Indeed, often impairs the cooking benefits of vitamin B6, as pasteurization and refining.
Vitamin B6 Deficiencies
In reality, most of westerners take a fairly healthy and varied diet not really run the risk of vitamin B6 deficiency. As this vitamin is found in greater or lesser quantities in many foods we eat, we should, in principle, make it the recommended dose in our plate.
That said, you might be deficient without really noticing it if:
- You are taking oral contraceptives (birth control pills)
- You are an alcoholic
- You are very sporty
- You have an unusually fast metabolism
- You are pregnant and breastfeeding
- You consume some specific drugs or medications (corticosteroids, theophylline, isoniazid, penicillamine, dihydralazine …)
These factors can lead to malabsorption of vitamin B6. If you recognize yourself in the above categories, you may need to consume extra doses of vitamin B6 capsule.
Symptoms of vitamin B6 deficiency
The high vitamin B6 deficiency manifested by important signs:
- Difficulty concentrating
- Anxiety and agitation
- Heart failure
- Decline in immune
- Abdominal pain in children
- Seborrheic Dermatitis
- Sideroblastic anemia.
It should be noted that a deficiency in vitamin B12 can also cause difficulty concentrating, mental fatigue, extreme agitation, depression …
Amazing studies, but controversial
U.S. studies have been conducted on the particular autism treatment through a substantial supplement of vitamin B6, alloyed with magnesium. According to these studies, the results were inconclusive and many parents of children with autism continue to administer their doses seeing it improved their condition. Some people with depression, attention deficit, anxiety and hyperactivity have also seen their condition improve.
However, the American Association of Pediatrics maintains that the treatments with megadoses of vitamins are not justified in the case of autism. Regarding the other results, the studies are not conclusive. Many of them contradict each other: some confirm the benefits of this vitamin on mood and certain neurological disorders, others argue that no conclusion can be paid to this day.
Doses not to exceed
A normal person should consume daily between 1.3 to 1.7 milligrams of vitamin B6. Pharmacist or naturopath may suggest a higher dosage among others to treat the symptoms described higher (depression, anxiety, irritability, attention deficit, premenstrual syndrome …) dosage.
Thus, a child aged between 9 to 13 years could consume 60mg and a adult 100mg per day. In the case of PMS, for example, a woman may ingest between 50 to 200 mg per day to relieve her mood. In combination with magnesium, the results would be more convincing and would feel after two months of use.
We unfortunately can not ingest megadoses of vitamin B6 safely. Indeed, in case of overdose, the consequences can be severe. An excess dose 500mg per day, taken for too long a time, can damage your nerves irreversibly.
It could also cause the formation of kidney stones and neurological disorders, numbness and loss of sensation in the extremities, difficulty walking and nervous system damage.
As in everything, the watchword is to avoid excess and stay in balance. Above all, consult your doctor, pharmacist or naturopath before changing your intake of vitamins or natural foods.
However, the properties of vitamin B6 are closely monitored. It may well, one day, find solutions for neurological disorders for which we currently have no cure.