There are a lot of different vitamins and minerals listed on that multivitamin label — but do you know what each one does for your body? Vitamin B6 is found in three substances: pyridoxine, pyridoxamine, and pyridoxal.
So what does this vitamin do for your body?
- Prevent heart disease — without pyridoxine, compounds in the blood can damage blood vessels. Pyridoxine also can help lower blood pressure and cholesterol levels.
- Relieve PMS — vitamin B6 can help reduce bloating, breast tenderness, and premenstrual acne.
- Reduce sensitivity to MSG — pyridoxine can relieve symptoms like headache, pain, nausea, and vomiting.
- Reduce your risk of carpal tunnel syndrome — people with a vitamin B6 deficiency may be more susceptible to repetitive strain injury and carpal tunnel syndrome.
- Prevent the formation of kidney stones — vitamin B6 and magnesium can help prevent the formation of kidney stones over time.
- Treat depression and memory loss — pyridoxine helps your body produce serotonin and other neurotransmitters.
- Improve immune system function — if you aren’t getting enough vitamin B6, your immune system responses can slow down.
- Lower frequency of asthma attacks — pyridoxine can help decrease both the severity and frequency of asthma problems. Vitamin B6 can also help ease the side effects of the asthma drug theophylline.
All foods contain vitamin B6 in some amount, but some have more than others. Meats, whole grains, and beans are good sources of vitamin B6. But you can get your B6 from a lot of different foods! Whole wheat, salmon, nuts, brown rice, peas, bananas, Brussels sprouts, halibut, avocados, white potatoes, cottage cheese, and cantaloupe are just a few foods that contain vitamin B6.
Despite finding vitamin B6 in many different foods, researchers are concerned that people don’t get enough vitamin B6. Certain food dyes and medications can interfere with your body’s use of vitamin B6! If you decide to take a vitamin B6 supplement, try to stay between fifty and one hundred micrograms per day. Doses over two hundred micrograms can be too much for your body to handle.