vitamin series: B6 + weekend recap

Hey all! Hope your weekend was filled with fall, pumpkin flavored anything, and spooky costumes. My husband and I went to two dinner parties, both with really good friends. My, how the times have changed–years ago I would’ve been decked out in a Halloween costume ready for a party, but now I’m into just hanging around a dinner table with wine and laughter! My current obsession with my new phone (yes, I was that girl taking random pictures) resulted in some snazzy photos of the centerpieces from both nights:

centerpiece photo 1

 centerpiece photo 2

Throw in some training sessions, a 5 mile run on Saturday morning, and a nap, and you’ve basically gotten the idea of how my weekend went. Oh, and this puppy photo:

gunnar photo 2

As you can see, I’m loving this new phone.

Today we’re talking more vitamins. B6, to be exact. As a part of the B vitamin group, B6 helps the body make neurotransmitters, which is key for nerve function. Vitamin B6 also helps with brain development and function; creates certain hormones such as serotonin and norepinephrine; and helps to keep your body clock in check. Kind of random benefits, but hey, we all need a reliable body clock.

B6 also may help prevent heart disease, and it actually might help keep morning sickness at bay in pregnant women!

Vitamin B6 is water-soluble, so it cannot be stored in your body. This means you need a steady stream of it in your daily diet, which is actually a pretty easy task–most people get enough B6 each day.

I hate taking vitamins. What can I eat to get my B6?

vitamin b6, foods rich in vitamin b6, foods with vitamin b6, the fit chronicles, the fit chronicles blog, alison hay, alison hay personal trainer

photo: Health Magazine

You do get some B6 in your multivitamin or through a supplement, but there are a lot of good food sources of B6 as well. Chowing on some fish, beef liver or other organ meats, potatoes and starchy veggies, fortified cereals, and non-citrus fruits will help you log in your daily B6.

Some suggestions: 1 cup chickpeas covers 55% of your recommended dietary allowance (RDA); 3 ounces of roasted chicken breast provides 25% of your RDA; and 1 medium banana or 1 cup of boiled potatoes packs 20% of the RDA.

Can I be deficient in vitamin B6? If I am, how will I know?

It’s hard to be deficient in only vitamin B6. The deficiency is usually paired with a B12 or folic acid deficiency. Symptoms of a B6 deficiency include muscle weakness, anxiety, irritability, difficulty concentrating, depression, and short-term memory loss.

Certain malabsorption syndromes can also cause a B6 deficiency, such as celiac disease, Crohn’s disease, and ulcerative colitis. Those with renal diseases, autoimmune disorders (rheumatoid arthritis), certain genetic diseases, and those dependent on alcohol can also experience a vitamin B6 deficiency.

Can I accidentally overdose on vitamin B6?

It’s really hard to OD on food sources of vitamin B6. In the rare event that you could overdose, a dangerous symptom is that you lose control of your bodily movements. A more common symptom is nausea or heartburn. To be safe, it’s best to avoid ingesting over 100mg of B6 per day. That would basically be the equivalent of like 600 ounces of roasted chicken breast, so I think you’ll dodge that bullet.

And there you have it–the latest installment of the vitamin series!

source: University of Maryland Medical Center Office of Dietary Supplements | National Institute of Health

photo credit: Health Magazine