Vitamine B6


Uncategorized / lundi, février 26th, 2018

Effets de la vitamine B6

La vitamine B6 fait partie des vitamines dites essentielles (i.e. ne pouvant pas être fabriquée par l’organisme). Elle est hydrosolubles (solubles dans l’eau), c’est à dire que nous ne pouvons pas la stocker. Elle se doit donc d’être apportée quotidiennement.

Elle réduit les nausée de grossesse, soulage le syndrome prémenstruel (maux de ventre durant la période des règles), réduit le risque de maladies cardiovasculaires. En compagnie de la cystine (un acide aminé) elle accélère le développement des cheveux et des ongles. Elle contribue à l’absorption de la vitamine B12 et est nécessaire à la synthèse de la vitamine B3 (ou niacine) et de la sérotonine à partir du tryptophane (un acide aminé), elle contribue ainsi à votre bonne humeur 🙂 .

Par ailleurs la vitamine B6 est essentielle à la production d’énergie à partir du glycogène musculaire, comme bon nombre de vitamines du groupe B. Elle joue un rôle de cofacteur dans le métabolisme de beaucoup d’acides aminés et de protéines et permet la synthèse de certains anticorps et de l’hémoglobine. Elle contribue donc d’une part à lutter contre un surplus de bactéries néfastes et d’autre part à l’apport d’oxygène jusqu’à votre peau. Ce qui est nécessaire à sa beauté et sa bonne santé.

La ou ça devient intéressant c’est que la vitamine B6 réduit la sensibilité de la peau à la testostérone, régule l’effet de la testostérone et de la DHT (son métabolite actif). Elle participe aussi à la synthèse de l’ADN et l’ARN et permets ainsi la réparation de l’épiderme. Elle a ainsi une action positive sur l’acné car elle régule l’activité hormonale à l’origine de l’acné et régule l’action de la prostaglandine (métabolite qui permets d’activer les récepteurs membranaires).

De plus, chez la femme, la vitamine B6 additionnée au magnésium augmente la production de certaines hormones féminines comme la progestérone.Ces hormones sont anti acné car elles contrent les effets des hormones mâles et restaurent l’équilibre hormonal.

Une étude a même montré qu’une supplémentation entre 50mg et 250mg/jour était suffisant pour réduire la production de sébum et améliorer l’acné chez 75% des adolescents!

Les différentes formes

 Il y a sept formes de vitamine B6:

  • le pyridoxal (PL)
  • la pyridoxine (PN)
  • la pyridoxamine (PM)
  • et leur dérivés : le pyridoxal-5-phosphate (PLP ou P-5-P)
  • la pyridoxine-5-phosphate (PNP)
  • la pyridoxamine-5-phospate (PMP)
  • l’acide-4-pyridoxique (PA)

Les six premières peuvent être obtenues les unes à partir des autres. La dernière est un déchet métabolique éliminé par les urines.

La vitamine B6 est présente dans les aliments sous forme de pyridoxal, pyridoxine, et pyridoxamine. Les trois formes suivantes,pyridoxal-5-phosphate, pyridoxine-5-phosphate et pyridoxamine-5-phospate sont leurs dérivés.

La P-5-P (Phosphate de pyridoxal) est sa forme active.

Besoins et carences

Sa carence est rare en théorie car elle est présente en petite quantité dans beaucoup d’aliments, mais le raffinage des farines leur fait perdre bon nombre de vitamines du groupe B. Elle se traduit notamment par des problèmes cutanés avec une dermite séborrhéique, une chéilite (inflammation autour des lèvres), du stress, de la fatigue, de la dépression, une baisse de l’immunité ou de l’anémie sidéroblastique (anomalie rare de la moelle osseuse). D’autres signes de carence peuvent être les crampes, les fourmillements, les spasmes, la perte de cheveux, l’altération des ongles, les maux de tête. Sa carence chez les personnes âgées se traduit par une attirance pour le sucre.

Besoins quotidiens minimums sont de 1,3 à 1,7 mg/jour, les besoins augmentant avec l’âge, la grossesse, l’allaitement et la pratique sportive.

Il n’y a aucune toxicité à haute dose, même cent fois supérieures aux AJRs (Apports Journaliers Recommandés).

Sources

Elle fonctionne bien en association avec les autres vitamines du groupe B et le magnésium.

On en trouve beaucoup dans les bananes, la dinde, le poulet, les poissons gras (saumon, thon…), le foie, les pistaches, les graines de tournesol, les graines de sésame, les pruneaux, la pomme de terre, avocat, soja

Mieux vaut consommer les aliments qui en contiennent rapidement et éviter les cuissons trop fortes. En effet la vitamine B6 est très soluble dans l’eau, sensible à la lumière et détruite par la chaleur. Elle résiste en revanche bien au froid.

La supplémentation

La supplémentation peut être intéressante chez les personnes qui l’assimilent mal ou ayant des problèmes de peau. Il existe des compléments vitaminiques qui contiennent de la P-5-P, mais attention cependant c’est loin d’être la majorité. Lorsque ce n’est pas précisé il s’agit en général de la pyridoxine. Il est rare de trouver des multivitamines qui contiennent de la P-5-P, lorsque c’est le cas c’est indiqué.L’intérêt étant qu’elle est déjà sous forme active, elle est ainsi directement utilisable par l’organisme.En effet sa transformation demande un travail au foie et n’est pas toujours bien réalisée, en cas de fatigue hépatique, consommation d’alcool, ou fatigue générale de l’organisme. Attention aussi aux adjuvants (ces ingrédients que l’on rajoute pour la formation des médicaments) dans certains compléments.

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