Nutrition

Does Vitamin B6 Boost Mental Health?

For example, one cup of canned chickpeas contains 1.1 milligrams vitamin B6, while three ounces roasted chicken breast has 0.5 milligrams.

Most dietary supplements also tend to contain more than what you need in a day — for some B6 supplements on the market, for example, it can be about 20 to 200 times as much. Taking such high doses of B6 supplements probably won’t cause any negative side effects in the short term, Dr. Tucker said, but the National Institutes of Health recommends that adults take no more than 100 milligrams per day. It’s possible to do so much more. about 1,000 milligrams or moreFor long periods of time, it could cause weakness, numbness, and pain in your hands, feet, and loss of muscle control. Most symptoms will subside once you stop taking high doses.

Experts say that if you’re concerned you’re not getting enough vitamin B6 in your diet, ask your doctor for a blood test. You may only have minor symptoms if you are mildly or borderline deficient. There may not be any complications. However, if the deficiency is severe, or continues for a long time, it can lead to more serious conditions such as diabetes. microcytic anemiaDepression, fatigue, confusion, and weakened immunity can all be symptoms of low B6 levels.

B6 deficiencies can also be caused when certain medications or lifestyle choices are used. “The diabetes medication metformin, some hypertension medications, certainly alcohol, tend to cause loss of B6 in the body so that you end up retaining less B6 than you need,” Dr. Tucker said. She said that people who smoke, drink heavily, or take certain medications need to be more vigilant about their B6 levels. People with kidney or malabsorption syndromes like chronic kidney disease, celiac disease, ulcerative colitis or Crohn’s disease may also be prone to B6 deficiency.

Keep in mind that B6 deficiency can also lead to deficiency in other B vitamins, Dr. Tucker explained. If you are looking for a way to supplement your diet, a B complex supplement might be the best option. It usually contains all eight B vitamin in one dose.

But if you’re not deficient, Dr. Tucker added, you probably don’t need to take a supplement.

“I would always endorse a food-first approach,” Ms. Eastwood agreed. “If you are perhaps feeling more fatigued, you don’t feel quite yourself, and you’re aware that you maybe don’t eat a lot of food that contains B6,” then that might indicate you need to turn to more B6-rich foods.

Source: NY Times

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