Crystal Nelson
Vitamin B6 protects the skin from drying out and keeps it elastic. What else does the nutrient do for the body and where is it? Part five of our series.
A number of substances are summarized under the term vitamin B6 (pyridoxine). They control important metabolic processes in the body – for example, they are involved in fat and energy metabolism.
According to the recommendation of the German Society for Nutrition, the daily requirement for vitamin B6 is 1.2 milligrams for adults and 1.9 milligrams for pregnant and breastfeeding women.
The 5 best sources of vitamin B6
100 g pistachios: 6.8 mg
100 g wholemeal bread: (about 2 slices) 0.7 mg
100 g lamb’s lettuce: 0.5 mg
100 g wild rice: 2 mg
100 g turkey breast: 0.5 mg
What does vitamin B6 do for the skin?
Vitamin B6 is a true beauty substance: It promotes the regeneration process of stressed skin and increases tissue elasticity.
In addition, the nutrient helps to build muscle and activates the fat metabolism – so it supports every diet twice over. It is also beneficial for brain health: Researchers have discovered that the combination of vitamins B6, B12, and folic acid can protect against dementia.
How does a vitamin B6 deficiency manifest itself?
Normally, the daily requirement of vitamin B6 is covered by food. Under certain circumstances – such as being underweight, malnutrition, or alcohol addiction – deficiency symptoms can occur. These include scaly skin on the head and face, anemia, pain and numbness in the feet and hands, mouth sores, or confusion. Small children and infants may show a deficit in tremors, cramps, and mobility problems.
Can you take in too much vitamin B6?
An overdose of vitamin B6 is possible – but through food, but only through dietary supplements. High doses (more than 25 mg) taken over a long period of time can adversely affect the nervous system. This manifests itself in numbness and pain in the limbs. Skin rashes, extreme sensitivity to the sun, and memory problems are also possible.
