維生素B6是一種水溶性維生素,常見於多種食物中,對人體健康發揮著關鍵作用。它參與超過100種酵素反應,主要涉及蛋白質的代謝,並且對神經系統、免疫系統及多種激素的生成至關重要。

維生素B6的英文名稱為「Pyridoxine」。雖然人體無法自行製造維生素B6,但我們可以從豐富的飲食中輕易獲取,確保體內維生素B6水平保持在理想狀態。

維生素B6是什麼?

維生素B6,或稱吡哆素,是維生素B群的一員。它在身體內扮演多個角色,從促進蛋白質及碳水化合物的代謝,到支持正常的神經和腦部功能,維生素B6是維持身體健康不可或缺的營養素。

維生素B6是合成多種神經傳導物質(如血清素、多巴胺和腎上腺素)和紅血球的關鍵成分。這使得它在調節心理健康和情緒、增強免疫功能以及改善氧氣運輸方面發揮重要作用。

購買連結:B群+C鋅鎂全能膠囊

為什麼要補充維生素B6?探索其6大功效

維生素B6功效1:增強神經系統健康

維生素B6對於維護神經系統健康至關重要。它參與合成神經傳導物質,有助於調節大腦功能和情緒。

維生素B6功效2:改善心理健康

透過調節血清素和多巴胺等神經傳導物的產生,維生素B6有助於改善心理健康,包括減輕抑鬱和焦慮症狀。

維生素B6功效3:促進紅血球生成

維生素B6是製造紅血球的必需元素,有助於防止貧血,保證身體組織獲得充足的氧氣。

維生素B6功效4:支持免疫系統

這種維生素對於增強免疫系統有顯著作用,能夠幫助體內抵抗病毒和其他病原體。

維生素B6功效5:維持健康的代謝

維生素B6有助於維持健康的代謝率,促進脂肪和蛋白質的正常代謝,對於維持能量水平和體重管理至關重要。

維生素B6功效6:減少炎症

研究顯示,維生素B6有助於減少體內炎症,可能對於減少心血管疾病的風險、緩解關節炎等慢性炎症條件有益。

維生素B6在人體內的儲存時間

由於其水溶性特性,它在人體內不能長期儲存,儲存時間相對較短。通常,人體會透過腎臟將其多餘部分排出體外。

當我們攝取維生素B6後,它在體內經過消化系統的吸收,進入血液循環中發揮作用。維生素B6的生理半衰期約為2至4小時,意味著一半的攝入量會在這段時間內代謝或排出。因此,需要定期攝取含有維生素B6的食物以維持其生理功能,如幫助蛋白質和碳水化合物的代謝,以及紅血球的形成和神經系統的健康。

缺乏維生素B6 會造成什麼危害?


1. 能量代謝障礙:維生素B6參與多種酶的功能,這些酶關鍵於能量代謝。缺乏維生素B6可能導致能量不足,從而引起疲勞、無力和活力下降。

2. 神經系統問題:維生素B6對維持神經系統健康至關重要。缺乏可能導致神經症狀加劇,如感覺異常、刺痛感和抑鬱。

3. 免疫系統低下:維生素B6對免疫系統的功能有重要作用。缺乏可能削弱免疫反應,增加感染的風險。

4. 皮膚問題:維生素B6缺乏也可能影響皮膚健康,導致皮膚乾燥、發炎和皮疹。

5. 心血管問題:維生素B6參與同半胱氨酸的代謝,其缺乏可能導致同半胱氨酸水平升高,進而增加心血管疾病的風險。

購買連結:B群+C鋅鎂全能膠囊

如何補充維生素B6?高含量維生素B6食物排行榜!

蔬菜和水果(每100g含量)

  • TOP1:香蕉:0.4 mg
  • TOP2:土豆:0.3 mg
  • TOP3:菠菜:0.2 mg

肉類和魚類(每100g含量)

  • TOP1:雞胸肉:0.5 mg
  • TOP2:鮭魚:0.4 mg
  • TOP3:牛肉:0.3 mg

全穀類和豆類(每100g含量)

  • TOP1:糙米:0.5 mg
  • TOP2:大豆:0.4 mg
  • TOP3:扁豆:0.3 mg

維生素B6是一個不可忽視的營養元素,對於保持整體健康和預防多種疾病至關重要。通过均衡飲食,大多數人可以輕鬆獲得足夠的維生素B6,確保身體功能的最佳運作。

哪些族群應該特別補充維生素 B6?

  1. 長期使用某些藥物的人群:例如長期服用抗結核藥物或某些抗癲癇藥物的人,這些藥物可能會影響維生素B6的代謝,增加缺乏的風險。
  2. 孕婦與哺乳婦女:孕期和哺乳期女性的維生素B6需求會增加,因為需要支持胎兒和嬰兒的發展。不足的維生素B6可能影響母體和嬰兒的健康。
  3. 長者:隨著年齡的增長,人體對營養素的吸收率可能會降低,且老年人可能因飲食不均衡而維生素B6攝取不足。
  4. 有慢性腎病的人群:腎功能不全的患者需要特別注意維生素B6的攝取,因為腎臟是維生素B6代謝的重要器官。
  5. 酒精依賴者:長期過度飲酒會損害肝臟,影響維生素B6的代謝。酗酒者往往也伴有營養吸收不良的問題。
  6. 嚴格素食者:由於維生素B6主要來自肉類和動物性食品,嚴格的素食者如果不注意平衡攝取,可能會有維生素B6不足的風險。

維生素 B6每日攝取量

依照衛服部的「國人膳食營養素參考攝取量」B6的每日建議攝取量為:


成人

成年男性:1.7 mg

成年女性:1.5 mg

懷孕期女性:增加0.3 mg,即1.9 mg

哺乳期女性:增加0.5 mg,即2.0 mg

兒童和青少年

0至6個月嬰兒:0.1 mg

7至12個月嬰兒:0.3 mg

1至3歲兒童:0.5 mg

4至8歲兒童:0.6 mg

9至13歲兒童:1.0 mg

14至18歲青少年(男性):1.3 mg

14至18歲青少年(女性):1.2 mg

維生素 B6有副作用嗎?

維生素B6是水溶性維生素,多餘的部分通常會通過尿液排出,但長期大量攝取可能導致神經損害等副作用,因此建議遵守每日推薦攝取量。

延伸閱讀

8大維生素B群全能養膚效果一次看!有效對抗粉刺痘痘、控油保濕、修復屏障

10大高含「鋅」量食物排行榜 這樣吃美肌增髮、抗衰降血糖、提升生育力

「維生素B9—孕育健康的關鍵,促進細胞生長與修復的必需品!」

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  78. When I originally commented I clicked the -Notify me when new comments are added- checkbox and now each time a comment is added I get four emails with the same comment. Is there any way you can remove me from that service? Thanks!

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