3 minVitamin B6 is lost in food during the cooking process. By eating a (ready-made) meal that you reheat after it has already been cooked, you consume less vitamin B6. This is a shame, because it puts you at risk of a vitamin B6 deficiency. We explain how you can prevent this and replenish any deficiencies.
In this article, you will read
- Why vitamin B6 is important for your health
- How vitamin B6 is lost during cooking
- How much vitamin B6 you need daily and in which foods you can find it
- What the symptoms of a vitamin B6 deficiency are
- How you can prevent a deficiency and what role supplements play
Vitamin B6
Vitamin B6 is also known as pyridoxine. This vitamin is involved in the formation of red blood cells in the body, which ensure a good oxygen supply. Vitamin B6 also has a beneficial effect on a number of other processes in the body:
- It helps with the production and burning of proteins and carbohydrates.
- It helps reduce a lack of energy.
- It supports the body's immune system.
- It is good for the nervous system.
Vitamin B6 in food
Because our bodies cannot produce vitamin B6 themselves, we must obtain vitamin B6 from our diet. As adults, we need 1.5 milligrams (mg) of vitamin B6 every day. This may not seem like much, but not all products contain the same amount of vitamin B6. We borrowed the table below from the Nutrition Centre to give you an idea:
| Vitamin B6 per serving | Milligrams (mg) |
| 1 piece of pork fillet (cooked, 70 grams) | 0,357 |
| 1 egg (50 grams) | 0,060 |
| 1 piece of pollock (cooked, 120 grams) | 0,110 |
| 1 handful of unsalted walnuts (25 grams) | 0,104 |
| 1 slice of brown bread (35 grams) | 0,020 |
| 1 large spoonful of brown beans (cooked, 50 grams) | 0,044 |
| 1 large spoonful of cooked vegetables (50 grams) | 0,041 |
| 1 glass of semi-skimmed milk (150 ml) | 0,050 |
| Gouda cheese for 1 slice of bread (20 grams) | 0,012 |
It is striking that animal products contain more vitamin B6 than other products. Someone with a vegetarian or vegan lifestyle will therefore have to eat more to get enough vitamin B6 than someone who eats meat, fish and eggs.
Vitamin B6 deficiency
Vitamin B6 is one of the eight B vitamins in the powerful B complex. B vitamins are water-soluble vitamins, which means that they dissolve in water and leave our body via urine. The body cannot store these vitamins completely, so you need to replenish them regularly to prevent a deficiency.
A vitamin B6 deficiency can occur because you are not getting enough of the vitamin from your diet. This is not only due to the choice of products, but also because vitamins are lost during the cooking process. Ready-made meals, among other things, contain fewer vitamins as a result. Dietitian Linda Hogervorst previously gave advice on behalf of Gezondheidsnet on how to prevent vitamin loss during the cooking process, especially for vegetables.
A vitamin B6 deficiency is not common, especially if you eat a varied diet. However, it can occur, for example in elderly people, people who smoke or people who take certain medications. You can recognise a vitamin B6 deficiency by the following symptoms:
- Nervous system disorders (tingling or numbness in the fingers and toes)
- Inflamed or irritated tongue
- Anaemia (measured by the haemoglobin level in the blood)
- Loss of appetite
- Diarrhoea
- Depression
- Skin problems
- Confusion
- Reduced immunity
A doctor can determine whether there is a vitamin B6 deficiency by measuring blood levels.
Preventing vitamin B6 deficiency
Of course, the first step in preventing a deficiency is to eat more foods that are rich in vitamin B6. Do you already take supplements to supplement your diet, such as a multivitamin complex? If so, make sure that it also contains sufficient vitamin B6.
You can also opt for a magnesium supplement with vitamin B6. Vitamin B6 works more effectively in combination with magnesium. Do not exceed the recommended daily allowance. Instead of a vitamin B6 deficiency, this can lead to an excess.
Although the body can excrete an excess of this water-soluble vitamin in the urine, an excess of vitamin B6 in the long term can lead to disorders of the nervous system. This manifests itself, for example, in numbness, tingling or severe nerve pain in the hands and feet. Adults can safely take up to 12 mg of vitamin B6 daily.
Conclusion
Vitamin B6 is a real all-rounder for your health and indispensable for your energy, nervous system and immunity. Although cooking can reduce the amount of vitamin B6, fortunately there are plenty of foods that can help you maintain your B6 levels on a daily basis. If you think you are still not getting enough, supplements can be a useful addition. This will help you stay energetic and take good care of your body!
