Vitamin B6: the lack and excess of vitamin B6, vitamin B6 consumption norms
Vitamins And Dietary Supplements / / April 30, 2016
Alternative names: pyridoxine;pyridoxal;pyridoxamine.
Vitamin B6 is a water soluble vitamin.Such water-soluble vitamins.The body can not store them for a long time.The remaining weight of the vitamin leave the body through urine.This means that a person must continuously replenishing these vitamins through food in its ration.
Vitamin B6 helps the body:
- create the antibodies needed to fight many diseases;
- maintain the normal function of the nervous system;
- to maintain the level of hemoglobin, which carries oxygen from red blood cells to tissues.Vitamin B6 deficiency can cause anemia;
- to break down proteins.The more protein a person eats, the more vitamin B6 you need it;
- to maintain the level of sugar (glucose) in the blood within the normal range.
Food sources vitamin B6
Vitamin B6 is found in foods such as:
- whole grains.
enriched with vitamins and minerals breads and cereals may also contain vitamin B6.
daily requirement vitamin B6
How many units of each vitamin a person needs depends on age and gender.Also important are other factors - such as pregnancy and human health.
best way to get all the daily vitamins - it is to eat a balanced diet that contains a wide variety of fruits, vegetables, dairy products, legumes and whole grains.
encourage each person to consult with your doctor or nutritionist, it is more useful for him.
daily rate of vitamin B6
for infants - 0-6 months: 0.1 milligrams per day (mg / day)
- 7-12 months: 0.3 mg / day
The daily rate of vitamin B6 for children and students
- 1-3 years: 0.5 mg / day
- 4-8 years: 0.6 mg / day
- 9-13 years: 1.0 mg / day
daily rate of vitamin B6 for adolescents and adults
- Men aged 14 to 50 years: 1.3 mg / day
- Men older than 50 years: 1.7 mg / day
- Women age 14 to 18years: 1.2 mg / day
- Women aged 19 to 50 years: 1.3 mg / day
- Women over 50 years: 1.5 mg / day.
excess and deficiency of vitamin B6 body
Large doses of vitamin B6 can cause:
- numbness in the extremities - hands or feet;
- sensory changes.
deficiency of vitamin B6 can lead to:
- confusion of consciousness;
- ulcers of the mouth and tongue.