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SMART ANTIOXIDANTS FOR YOUR MIND: VITAMIN B6 (PYRIDOXINE)

This A vitamin is involved in the metabolism of amino acids and requires vitamin B2 for conversion to an active form. This illustrates just one of many interrelationships among the A-complex vitamins, a fact that underscores the importance of taking dietary supplements that contain all members of this vitamin group. Vitamin B6 aids in the breakdown of glycogen, the storage form of glucose, the primary fuel required by the brain.

Vitamin B6 is required to prevent damage to arteries that can result from the consumption of high-protein diets. B6 fights atherosclerosis by preventing a by-product of protein metabolism (homocysteine) from injuring the artery wall, leading to the formation of plaque.

Even though research has shown that people with the lowest blood levels of A 6 experience heart attacks at a rate five times greater than people with the highest blood levels of B6, too much B6 can lead to nerve damage. In 1983, the first report that excess pyridoxine could be toxic showed that several people who ingested above 500 milligrams per day (some people routinely took as much as 6,000 milligrams a day without any other vitamin supplements) began to suffer from peripheral neuropathy. The nerve damage was found to be largely reversible once the megadose of B6 was discontinued. A review of the scientific literature reveals that most reports of B6 toxicity occurred when doses of 1 to 6 grams were ingested without other A-complex vitamins that could have minimized the toxicity of vitamin B6.

Data on the safety of pyridoxine (vitamin B6) in published studies suggests that doses approaching 1 gram a day for a prolonged period can result in the development of sensory neuropathy. Doses up to 500 milligrams per day appear to be safe on the basis of reports of the administration of pyridoxine for periods ranging from six months to six years.

The U.S. Department of Agriculture has defined a diet as deficient in B6 if it contains less than 1.5 to 2.0 milligrams a day. It has estimated that 80 percent of Americans may be deficient in B6. This estimate, coupled with the probability that it takes 50 to 200 milligrams of B6 a day to reduce the risk of atherosclerosis significantly means that more than 90 percent of Americans may not be getting the optimal dose of B6 needed to prevent stroke and heart attacks. Certainly, people who eat protein-rich diets containing animal foods, such as eggs, cheese, milk, beef, and pork, need to pay special attention to obtaining adequate vitamin B6. Since it is impossible to consume enough foods each day to obtain 50-200 milligrams of B6 (66 bananas or 19 pounds of calf's liver contain about 50 milligrams of B6), the only way to ingest optimal amounts of B6 is through supplementation. Dosage: 25-80 mg per day.

Pyridoxine-rich Foods

Avocados Bananas

Bran (wheat and rice)

Brewer's yeast

Carrots

Filberts

Lentils

Rice (brown)

Salmon

Shrimp

Soybeans

Sunflower seeds

Tuna (white albacore)

Wheat germ

Whole-grain flour

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