Vitamin B6 is the most important of the Vitamin B6 complex, and is the one which is most found in nature, it is composed by a group of three elements known as pyridoxine, pyridoxal and pyridoxamine for which it participates in different metabolic processes of the organism.

Among its principal functions there can be named the stimulation of the immune system in general; the intervention in the metabolism of amino acids and proteins; its participation in the assimilation in magnesium and the transformation of tryptophan into B3; the role that exerts in the control of the symptoms related with premenstrual syndrome, pregnancy (nauseas) and the use of contraceptive pills; and its utility to treat certain nervous and skin disorders as acne.

This vitamin is soluble in water and in despite that it is resistant to heat it is unstable under the action of the ultraviolet rays as in presence of iron or oxidant agents. For this reason the use of alcohol and drugs as amphetamines makes its absorption process difficult and the long cooking or inadequate storage makes it loose in important proportions.

The daily recommended intake of vitamin B6 for adults is approximately 2 mg, but many times this amount is not enough when a woman is in her premenstrual period or pregnancy, or when the person eats too much meat in these cases the intake of 250 to 500 mg doesn’t produce any harm in health.

When a person has a daily intake superior than 1500 mg this can cause nervous problems that stop when the vitamin is suspended. Besides it should never be taken simultaneously with levadopa, a medication used in the Parkinson’s treatment, because it eliminates it effects. The daily doze of vitamin B6 can be obtained from food such as sardines, oysters, chicken, liver, veal meat, oats, millet in grain, rye germ, wheat germ, grapes, nuts, water cress, asparagus, tomato, potatoes, lentils and carrots.

From Healthy.net