The Thyroid and Vitamin B6
What is Vitamin B6?
Definition of Vitamin B6: Vitamin B6, also known as pyridoxine, is a water-soluble vitamin essential for numerous enzymatic reactions in the body. It is involved in amino acid metabolism, neurotransmitter synthesis, hemoglobin production, and energy metabolism.
Forms of Vitamin B6: Vitamin B6 exists in several forms, including pyridoxine, pyridoxal, and pyridoxamine, all of which are converted into the active coenzyme form, pyridoxal 5'-phosphate (PLP), within the body.
What Types of Vitamin B6 Are There and What Do They Do?
Pyridoxine: Found in plant-based foods and supplements; commonly used for general supplementation.
Pyridoxal: Active in metabolic processes; involved in the breakdown of carbohydrates, proteins, and fats.
Pyridoxamine: Plays a role in combating glycation, which can cause cellular damage.
Pyridoxal 5'-Phosphate (PLP): The biologically active form that participates in over 100 enzymatic reactions, including neurotransmitter and hemoglobin synthesis.
Daily Requirements for Vitamin B6
Infants (0-12 months): 0.1-0.3 mg/day
Children (1-13 years): 0.5-1.0 mg/day
Teenagers (14-18 years): 1.2-1.3 mg/day (higher for males)
Adults (19-50 years): 1.3 mg/day
Older Adults (51+ years): 1.5 mg/day (women), 1.7 mg/day (men)
Pregnant Women: 1.9 mg/day
Breastfeeding Women: 2.0 mg/day
What Does Vitamin B6 Do in Our Body?
Amino Acid Metabolism: Converts amino acids into usable forms, particularly for energy and neurotransmitter production.
Neurotransmitter Synthesis: Supports the production of serotonin, dopamine, and GABA, influencing mood and brain function.
Hemoglobin Production: Facilitates the creation of hemoglobin, vital for oxygen transport in blood.
Energy Production: Assists in the breakdown of glycogen into glucose, providing energy during fasting or exercise.
Immune System Support: Plays a role in the production of antibodies and cytokines for immune defense.
Symptoms of Vitamin B6 Deficiency
Fatigue and weakness
Irritability, depression, and confusion
Cracks or sores on the lips and corners of the mouth (cheilitis)
Glossitis (inflamed, swollen tongue)
Anemia
Weakened immune response
Nerve damage, causing tingling or numbness in hands and feet
What Does Vitamin B6 Do for Our Thyroid Pathway?
Thyroid Hormone Conversion: Vitamin B6 is essential for converting T4 (inactive thyroid hormone) into T3 (active thyroid hormone).
Reducing Inflammation: It helps lower inflammation in the thyroid gland by supporting antioxidant pathways.
Regulating Hormones: Supports the synthesis of serotonin, which can indirectly influence thyroid function by regulating the hypothalamic-pituitary-thyroid axis.
What Does Vitamin B6 Do for Our Liver?
Detoxification: Supports Phase I and Phase II liver detoxification pathways.
Amino Acid Processing: Assists the liver in metabolizing amino acids to detoxify ammonia.
Glucose Regulation: Aids the liver in glycogenolysis, breaking down glycogen into glucose for energy.
What Does Vitamin B6 Do for Our Gut?
Protein Digestion: Involved in the metabolism of amino acids required for gut lining repair.
Neurotransmitter Balance: Supports the gut-brain axis by producing neurotransmitters like serotonin and GABA, which influence gut motility and function.
Reducing Inflammation: Plays a role in managing inflammation in the gut by supporting immune cells.
Physical Ailments That Affect Vitamin B6
Chronic kidney disease
Alcoholism
Autoimmune diseases like rheumatoid arthritis
Genetic conditions like pyridoxine-dependent epilepsy
Certain cancers
Malabsorption disorders such as Crohn’s disease or celiac disease
Food That Impacts Vitamin B6
Enhancing Foods: Whole grains, poultry, fish, potatoes, bananas, and fortified cereals.
Inhibiting Foods: Excessive consumption of alcohol and refined sugars can deplete Vitamin B6 levels.
Medications That Impact Vitamin B6
Oral Contraceptives: Decrease Vitamin B6 levels.
Antibiotics: Prolonged use can interfere with absorption.
Isoniazid and Hydralazine: Medications for tuberculosis and hypertension that act as Vitamin B6 antagonists.
Levodopa: Used for Parkinson’s disease, it reduces Vitamin B6 activity.
Natural Supplements That Negatively Impact Vitamin B6
High doses of zinc supplements may interfere with Vitamin B6 metabolism.
Excessive protein intake can increase the need for Vitamin B6, potentially causing depletion if not supplemented appropriately.
Heavy Metals That Impact Vitamin B6
Lead and cadmium exposure can disrupt Vitamin B6 activity and metabolism.
Testing for Vitamin B6
Blood Test: Measures levels of pyridoxal 5’-phosphate (PLP) to assess Vitamin B6 status.
Urine Test: Detects metabolites that indicate Vitamin B6 utilization or deficiency.
Nutrients Required for Vitamin B6 Absorption
Magnesium
Zinc
Riboflavin (Vitamin B2)
Foods High in Vitamin B6
Chickpeas
Poultry (chicken, turkey)
Tuna and salmon
Potatoes
Bananas
Fortified cereals
Spinach
Avocado
A Recipe High in Vitamin B6
Chicken & Spinach Stir-Fry
Ingredients: Chicken breast (200g), spinach (1 cup), sweet potatoes (1 medium), bell peppers (1 cup), garlic (2 cloves), olive oil, salt, and pepper.
Method: Dice the chicken and sweet potatoes. Heat olive oil in a pan, cook garlic until fragrant, add chicken until browned. Toss in sweet potatoes, bell peppers and spinach, cooking until tender. Season with salt and pepper. Serves 2.
Other Random Information About Vitamin B6
Toxicity Risk: Excessive supplementation (over 100 mg/day) can cause nerve damage.
Heat Sensitivity: Cooking can reduce Vitamin B6 content in foods.
Pregnancy Benefits: Adequate B6 can help reduce nausea and vomiting during pregnancy.
Stress Regulation: Plays a key role in regulating cortisol levels, reducing stress.
Disclaimer: The information provided in this article is for educational purposes only and is not intended to diagnose, treat, or cure any medical condition. Always consult with a qualified healthcare professional before making any changes to your diet, lifestyle, or treatment plan. Individual needs may vary, and what works for one person may not be suitable for another.
