Vitamin- og mineral guiden

B6 vitamin (pyridoxin)

B6 vitamin (pyridoxin)B6 vitamin kaldes også for pyridoxin, og det omdannes til de aktive former pyridoxalphosfat og pyridoxaminphosfat. B6 vitamin er vandopløseligt, og da det ikke kan deponeres i kroppen, behøver vi en regelmæssig indtagelse. B6 vitamin ødelægges af opvarmning og lys

Funktioner og betydning for

Mangler og dårlig udnyttelse forårsages af

Mangelsymptomer

Kilder

Især kød, fisk, hvidløg, grønsager, fuldkornsprodukter, æg og mejeriprodukter

Hvedekim 1,42
Hvidløg 1,24
Kylling 0,53
Avocado 0,42
Rødspætte 0,31

Anbefalet daglig tilførsel

Voksne 11 år og opefter: 1,4 mg
Børn 1-10 år: 0,8 mg

Øget behov

Vigtigt at vide

Tilskud bør som regel indtages med andre B-vitaminer og adskilt fra syreneutraliserende medicin.

Gravide

Undersøgelser tyder på, at høje doser B6 vitamin kan modvirke kvalme og opkastninger under graviditet. Dette skal ordineres af lægen.

Kosttilskud og varedeklarationer

B6 vitamin kan også angives som summen af de tre naturlige aktive stoffer: pyridoxin, pyridoxal og pyridoxamin. På varedeklarationer står der ofte pyridoxinhydroklorid i stedet for B6 vitamin.

Overdosering – bivirkninger

Overdosering ses meget sjældent, da vitaminet er vandopløseligt, og overskud udskilles med urinen. Ved meget store doser som 10 gram på én gang, kan der optræde nedsat koordinering af bevægelser og nedsat følesans i arme og ben. De samme symptomer kan også optræde efter længere tids brug af daglige doser på 100-200 mg, der ligger 70-140 gange over ADT.

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