Vitamin B6 for Vegan


vitamin b6 vegan

If you are vegan, then it is the most relevant information for you about the pyridoxine or the B6. The following are some of the important information related to B6.

B6 is Vegan

Unlike vitamin D or vitamin B12. Vitamin B6 has its origin from plants. It is because this vitamin B6 is not derived from an animal source, they are made from plants and further produced by chemical synthesis. The prime sources of vitamin B6 are the whole grain products, nuts, fruits, and fortified cereals. In a nutshell, B6 has a significant role in treating disorders like autoimmune disorders, renal function, and alcohol dependence.

Functions and overview 

The origination of the B6 starts in 1934, by scientist Paul Gyorgy, who was a Hungarian physician invented the substance Vitamin B6 for treatment of rat’s dermatitis. 1 Later on, experts like Folkers, Harris, and Snell were able to determine the structure of Pyridoxal and pyridoxamine the two forms of B6. All in all, vitamin B6 has named the “vitamers”. Moreover, they are performing all the functions that up to show all the functionality of the vitamin activity.

Vitamin B6 exist in following vitamers:

1. Pyridoxine (the alcohol form)

2. Pyridoxal (the aldehyde form)

3. Pyridoxamine (the amine form)

4. Pyridoxine phosphate (PNP)

5. Pyridoxal phosphate (PLP)

6. Pyridoxamine phosphate (PMP)

Last three of the above mentioned vitamins are same with phosphate derivatives but they carry different functions. PLP is associated with large number of enzymes and most of them take part in metabolism of amino acids. 2

Coenzyme Roles

The most surprising point here is, our body needs 9 amino acids form diet out of total 20 amino acids. The other 11 are produced by the reactions called deamination and transamination. Moreover, both of the reactions are very important for the synthesis of amino acids and breaking amino acids into glucose and energy. PLP involves in many other reactions including removal of amino groups and releasing them as ammonium ion or ammonia.

Neurotransmitter synthesis

PLP also take part in decarboxylation which takes are involved in removing carboxy group. Moreover, PLP also take part in:

  • GABA formation
  • Serotonin synthesis
  • Histamine synthesis
  • Processing the tyrosine and AAs phenylalanine

PLP also take used in following process:

  • Homocysteine Metabolism
  • Glycine Formation
  • Heme Synthesis

Glycogen Degradation

Muscles store glycogen and PLP present in them. PLP also used in the breakage of glycogen to release energy. Vitamin B6 is essential for the glycogen phosphorylase.

Modulation of Gene Expression (Noncoenzyme Role)

According to research, B6 take part in gene expression. They are used to bind the DNA. 3

Vegan sources of vitamin B6

Vitamin B6 is commonly found in the foods that have been originated from plants. Moreover, the most common type of vitamin origin is the stable compounds of pyridoxine glucose which is the conjugated form. The main sources are the:

  • Fortified cereals- One Cup Cheerios provide the 0.5 mg and 25% of vitamin 4
  • Whole gran product- 1 slice of grain bread gives the 0.1 or the 3 % 5
  • Vegetables and fruits : Here one large banana provides the 25% or the 0.5 mg of vitamin B6 and the cup of raw carrots gives the 9% to 0.2 mg
  • Nuts- One Oz of nuts provides 3% or 0.1 mg of DV
  • Supplementation- There is ample of supplements that have B6 in the most pyridoxine hydrochloride.

Deficiency Symptoms 

  • Fatigue and weakness
  • Skin problems
  • Oral cavity
  • Neurological disorder
  • Microcytic and hypochromic anaemia
  • Niacin deficiency

B6 status and a vegan diet 

Some of the studies have been shown that most of the vegan suffer from vitamin deficiency. However, you do not need to worry about it. As it can be cured, as there is a significant need to check the daily intakes on the high note. If you considered this issue, then hyper homocystinuria is one of the serious concerned in this regard which is why it is recommended to lift the intake of vitamin B6 and folate.

All in all, it is recommended to check your vitamin intake and that you can get all of the food sources and effective supplements.

References:

  1. György, Paul (1934). “Vitamin B2 and the Pellagra-like Dermatitis in Rats”. Nature. 133 (3361): 498–9.
  2. Gropper, Sareen S.; Smith, Jack L. Advanced Nutrition and Human Metabolism (Page 361)
  3. Oka T. Modulation of gene expression by vitamin B6. Nutr Res Rev. 2001; 14:257–65.
  4. Cereals Ready-to-eat, General Mills, Cheerios Nutrition Facts & Calories https://nutritiondata.self.com/facts/breakfast-cereals/1522/2
  5. Bread, Multi-grain, Toasted (includes Whole-grain) Nutrition Facts & Calories https://nutritiondata.self.com/facts/baked-products/4847/2

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