Vitamine B6(Pyridoxine)

Vitamine B₆ gathers three, very similar, derivates of pyridine: pyridoxine, pyridoxal and pyridoxamine, that have function of coenzyme pyridoxal-phosphate precursor.

Role of this coenzyme is especially significant in protein metabolism. This vitamine in coenzyme function takes part in decarboxilation and amino-acids transamination. It is thought that needs for this vitamine are increased in power sports, where it is specially needed to develop maximum muscular mass. However, results of researches till today did not show anything that could confirm this theory.

Recommended daily amount(RDA) of this vitamine 2mg/day for men and 1,6mg/day for women; or 0,016mg/g of protein grams entered.

It is thought that deficiency of pyridoxine is not possible due to widespreadness of this vitamine in groceries. The best sources are: different types of meat and fish, eggs, potatoes, wheat germ, whole grain cereals, yeast and seeds.

It is thought that supplementation with multiple higher doses from recommended may lead to liver damages.

“Athletes’ nutrition”, Marina Djordjevic Nikic