The water-soluble vitamin B6 is also known as pyridoxine. It has to be supplied to the body through food, because the body can not make it by itself. The main task of vitamin B6 is to supply the liver and muscles with glycogen. In the liver, glycogen serves to maintain the blood sugar level, in the muscles it is needed for muscle contraction. It is also involved in the construction and remodeling of the amino acids, further supports the utilization of unsaturated fatty acids in the organism and has a significant influence on the absorption of iron from the diet. Because of all these properties, vitamin B6 is often referred to as digestive vitamin. Normal functioning of the central nervous system is ensured by the presence of vitamin B6, it strengthens the immune system and contributes to the formation of red blood cells. For sleep disorders, depression or learning difficulties, the use of vitamin B6 has proven itself and could provide relief. In collaboration with vitamin B12, folic acid and pantothenic acid, it is also responsible for the utilization of magnesium and zinc. Green plants, such as vegetables or lettuce, have a high content of vitamin B6. Also, beef, lamb, sea fish or eggs have a high vitamin B6 content. Since the vitamin is water-soluble, attention must be paid to a gentle preparation. Vegetables and salad should be watered carefully. UV light and heat can also destroy it. In order to preserve the vitamin in the food as much as possible, they should be eaten raw, if possible. The recommended daily amount of vitamin B6 for an average adult is between 2.0 and 3.5 milligrams. Typical signs of a lack of vitamin B6 are inflammation of the oral mucosa, torn corners of the mouth or the appearance of acne and skin rashes. In women, the lack of vitamin B6 in the body can be manifested by the onset of menstrual disorders. Too much nicotine or alcohol, as well as X-rays and antibiotics can inhibit the recovery of the vitamin in the body.