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| Excess homocysteine causes atherosclerosis (thickening and hardening of the artery walls) and an adequate supply of Vitamin B6 will prevent the accumulation of this toxic metabolite. Source Pyridoxine HCl is the molecule most often correlated with vitamin B6. It is found in a variety of vegetables and grains, and is especially high in rice bran, green leafy vegetables, meat, legumes and whole grains. Cooking and food processing destroys vitamin B6. Even the best sources generally have less than 1mg per serving. Supplementing with the more active form (pyridoxal-5'-phosphate, or P5P) may improve the response some individuals experience. Some supplements come with both forms of the vitamin included. P5P is used in supplemental products to increase the effective B6 concentration. It is often used in combination with pyridoxine HCl, because P5P is much more expensive than pyridoxine HCl. Function; Reasons For Use Vitamin B6 is involved in more bodily functions than almost any other single nutrient. It is required by the nervous system for normal brain function, for the synthesis of RNA and DNA, which contain the genetic instructions for the reproduction of all cells and for normal cellular growth. Three forms of vitamin B6 exist: pyridoxine, pyridoxal, and pyridoxamine. Upon absorption and uptake into the liver, these are all converted to P5P, which is a co-factor in approximately 100 different enzymatic reactions. Directions The RDA for adult females is 1.4 to 1.6mg daily, and for adult males is 1.7 to 2mg daily. This dose is considered by many to be less than that required for optimal health; B6 is most effective when taken along with a B-complex supplement. Caution: Be sure to read up on B6, since individual needs vary greatly - some people need a lot more, and you can take too much B6. Side-Effects Caution: For most people, B6 can cause a nasty stomach ache on a completely empty stomach, so the recommendation is to take it with food, such as juice, fruit, chip, cracker, even a crust of bread. |