Pyridoxine (B6) plays many roles in the body, and is essential for the proper absorption of vitamin B12, protein synthesis, and over 60 enzymatic functions. It is also vital for the production of white blood cells and immune system antibodies. In addition, it helps regulate the body's sodium-potassium balance, which in turn helps regulate the body fluid balance and nerve, heart, and musculoskeletal function. The release of glycogen from the liver in muscles is also enhanced by adequate pyridoxine supply, making for greater levels of energy. Pyridoxine is an important nutrient for women, as well, especially during pregnancy, pre-menstruation, and menopause.
Although pyridoxine is common in many foods sources, few foods contain it in high amounts. It is also easily destroyed during cooking and improper storage. Wheat germ, meat, fish, poultry, eggs, wholegrain cereals, soybeans, potatoes, cauliflower, cabbage, and bananas are some of the best foods sources of pyridoxine.
Since pyridoxine plays an essential role in numerous body functions, lack of this vitamin can result in a wide variety of deficiency symptoms, beginning with impaired amino acid metabolism and decreases in neurotransmitters and hemoglobin production. Anemia, fatigue, nerve-related disorders, insomnia, skin problems, headache, concentration problems, nausea, and muscle cramps or spasms are other possible signs of pyridoxine deficiency.
