Vitamin B6 (Pyridoxine)
The B vitamin complex is essential for mental health. They are crucial in the generation of neurotransmitters and equally vital in energy production reactions. The energy fuels biochemical reactions such as the synthesis of biomolecules (nerve cells, DNA, RNA, enzymes, muscles, blood cells and so forth).
Vitamin B6 or Pyridoxine exists as pyridoxal 5′-phosphate (PLP) in the body. PLP acts as a cofactor in three important enzymatic pathways that produce methionine and reduce homocysteine levels in the blood. Methionine is central in the production of monoamine neurotransmitters.
Therefore, high levels of homocysteine -to some extent- interferes with the production of monoamine neurotransmitters. One important monoamine neurotransmitter is serotonin. Serotonin affects mood regulation; it is especially significant in countering depressive moods.
A study published in 2015 shows that healthy individuals are unlikely to have depressive moods from low concentrations of serotonin. However, recovering depression patients (particularly people from a family with a heavy history of depression) are more likely to be depressed when they have low serotonin levels.
Another clinical study showed using pyridoxine and folate in the treatment of major depression improved the cognitive aspect of depression: concentration, rational thinking, short-term memory, and the rate of executing mental tasks.
Pyridoxine is also used together with depressive medication to treat various psychological illnesses. It is useful for older adults suffering from declining cognition.
The daily recommended amount for pyridoxine is 1.3mg for adult males above the age of 19. Men above 50 years require 1.7mg of the vitamin every day. Women above the age of 19 require 1.3mg of Vitamin B6 while those above 50 years need 1.5mg. Lactating mothers need 2mg of pyridoxine daily.
Sources of vitamin B6 include beef liver, bananas, citrus fruits, poultry, avocado, leafy vegetables, lentils, beans, whole grain cereals, and pork.
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