Vitamin B6
Pyridoxine
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NUTRIENT FACTS
Nutrient Type
YES
ATC Code
No
Deficiency Diseases
YES
Dietary Sources
YES
Summary
Vitamin B6 helps break down proteins for energy and growth. It aids in making neurotransmitters, which are chemicals that send signals in the brain. It also supports the immune system and helps form red blood cells, which carry oxygen throughout the body.
You can get Vitamin B6 from foods like poultry, fish, and liver. Plant sources include potatoes, bananas, and chickpeas. Fortified cereals also have Vitamin B6. Eating a variety of these foods helps ensure you get enough of this important vitamin.
Not getting enough Vitamin B6 can lead to anemia, which is having fewer red blood cells than normal, causing tiredness. It can also cause mood changes like irritability and depression, and skin problems like dermatitis, which is skin inflammation.
Adults need about 1.3 to 1.7 mg of Vitamin B6 daily. Pregnant and breastfeeding women need a bit more, around 1.9 to 2.0 mg. It's best to get this from food, but if you take supplements, don't exceed 100 mg per day.
Taking Vitamin B6 supplements is generally safe if you stick to recommended doses. Too much can cause nerve damage, leading to numbness and walking problems. Always talk to a healthcare provider before starting supplements, especially if you're on other medications.
Frequently Asked Questions
What does Vitamin B6 do?
Vitamin B6 is a vital vitamin that plays several roles in the body. It is involved in protein metabolism, which is the process of breaking down proteins for energy and growth. It also helps in the production of neurotransmitters, which are chemicals that transmit signals in the brain. Additionally, Vitamin B6 supports immune function and red blood cell formation. Its significance lies in maintaining overall health and preventing various health issues.
How can I get Vitamin B6 from my diet?
Vitamin B6 is found in a variety of foods. Animal-based sources include poultry, fish, and organ meats like liver. Plant-based sources include potatoes, bananas, and chickpeas. Fortified cereals also provide Vitamin B6. Factors affecting absorption include certain medications and health conditions like celiac disease, which is an immune reaction to eating gluten. Cooking methods can also impact Vitamin B6 levels, as excessive heat can reduce its content in foods. A balanced diet helps ensure adequate intake.
How does Vitamin B6 affect my health?
Vitamin B6 deficiency can lead to several health issues. It may cause anemia, which is a condition where you have fewer red blood cells than normal, leading to fatigue and weakness. Other symptoms include irritability, depression, and confusion. Skin conditions like dermatitis, which is inflammation of the skin, can also occur. Groups at risk include the elderly, people with kidney disease, and those with alcohol dependence. Pregnant women may also be at risk due to increased nutrient needs.
Who can have low levels of Vitamin B6?
Certain groups are more at risk for Vitamin B6 deficiency. These include the elderly, who may have reduced absorption of nutrients. People with kidney disease or those undergoing dialysis, which is a treatment to remove waste from the blood, are also at risk. Alcohol dependence can lead to poor dietary intake and absorption of Vitamin B6. Pregnant women need more Vitamin B6 for fetal development, making them more susceptible to deficiency if their intake is inadequate.
What diseases can Vitamin B6 treat?
Vitamin B6 is used as a complementary treatment for several conditions. It can help alleviate symptoms of premenstrual syndrome (PMS), which includes mood swings and bloating. Vitamin B6 is also used in managing nausea during pregnancy, known as morning sickness. It plays a role in neurotransmitter synthesis, which are chemicals that transmit signals in the brain, potentially benefiting mood disorders. However, the evidence supporting these uses varies, and it's important to consult a healthcare provider.
How do I know if I have low levels of Vitamin B6?
To diagnose a Vitamin B6 deficiency, healthcare providers use blood tests to measure levels of the vitamin. Low levels indicate a deficiency. Symptoms like irritability, depression, and confusion may prompt testing. Other signs include anemia and skin conditions. Additional tests may be conducted to identify underlying causes, such as kidney function tests, since kidney disease can affect Vitamin B6 levels. It's important to address any deficiency to prevent health complications.
How much supplement of Vitamin B6 should I take?
The daily requirement of Vitamin B6 varies by age and life stage. For adults, the recommended daily allowance is about 1.3 to 1.7 mg. Pregnant and breastfeeding women need more, around 1.9 to 2.0 mg per day. The upper limit for safe intake is 100 mg per day for adults. It's important to meet these requirements through a balanced diet to support various bodily functions, including metabolism and brain health.
Will supplements of Vitamin B6 interfere with my prescription medicines?
Yes, Vitamin B6 supplements can interact with certain prescription medications. For example, they may reduce the effectiveness of some anti-seizure medications, which are used to control seizures. This interaction can lead to decreased control over seizure activity. Additionally, Vitamin B6 can interfere with the effectiveness of certain medications used to treat Parkinson's disease, which is a disorder affecting movement. It's important to consult with a healthcare provider before starting Vitamin B6 supplements if you are on prescription medications.
Is taking too much of Vitamin B6 harmful?
Excessive Vitamin B6 supplementation can be harmful. The maximum safe intake level is 100 mg per day for adults. Short-term effects of high doses include nausea and sensitivity to sunlight. Long-term excessive intake can lead to nerve damage, which may cause numbness and difficulty walking. It's important to avoid unnecessary supplementation and stick to recommended dosages. Always consult a healthcare provider before taking high doses of Vitamin B6 supplements.
What is the best supplement for Vitamin B6?
Vitamin B6 is available in several chemical forms, including pyridoxine, pyridoxal, and pyridoxamine. Pyridoxine is the most common form found in supplements. These forms differ in bioavailability, which is the degree to which they are absorbed and used by the body. Pyridoxine is well-tolerated and has fewer side effects. The choice of form may depend on factors like cost, ease of use, and specific health needs. It's important to choose the right form to ensure effective supplementation.
Content of Selected Foods
| Food | Milligrams (mg) per serving | Percent DV* |
|---|---|---|
| Chickpeas, canned, 1 cup | 1.1 | 65 |
| Beef liver, pan fried, 3 ounces | 0.9 | 53 |
| Tuna, yellowfin, fresh, cooked, 3 ounces | 0.9 | 53 |
| Salmon, sockeye, cooked, 3 ounces | 0.6 | 35 |
| Chicken breast, roasted, 3 ounces | 0.5 | 29 |
| Breakfast cereals, fortified with 25% of the DV for vitamin B6 | 0.4 | 25 |
| Potatoes, boiled, 1 cup | 0.4 | 25 |
| Turkey, meat only, roasted, 3 ounces | 0.4 | 25 |
| Banana, 1 medium | 0.4 | 25 |
| Marinara (spaghetti) sauce, ready to serve, 1 cup | 0.4 | 25 |
| Ground beef, patty, 85% lean, broiled, 3 ounces | 0.3 | 18 |
| Waffles, plain, ready to heat, toasted, 1 | 0.3 | 18 |
| Bulgur, cooked, 1 cup | 0.2 | 12 |
| Cottage cheese, 1% low fat, 1 cup | 0.2 | 12 |
| Squash, winter, baked, ½ cup | 0.2 | 12 |
| Rice, white, long grain, enriched, cooked, 1 cup | 0.1 | 6 |
| Nuts, mixed, dry roasted, 1 ounce | 0.1 | 6 |
| Raisins, seedless, ½ cup | 0.1 | 6 |
| Onions, chopped, ½ cup | 0.1 | 6 |
| Spinach, frozen, chopped, boiled, ½ cup | 0.1 | 6 |
| Tofu, raw, firm, prepared with calcium sulfate, ½ cup | 0.1 | 6 |
| Watermelon, raw, 1 cup | 0.1 | 6 |
- * DV = Daily Value. The U.S. Food and Drug Administration (FDA) developed DVs to help consumers compare the nutrient contents of foods and dietary supplements within the context of a total diet. The DV for vitamin B6 is 1.7 mg for adults and children age 4 years and older [6]. FDA does not require food labels to list vitamin B6 content unless vitamin B6 has been added to the food. Foods providing 20% or more of the DV are considered to be high sources of a nutrient, but foods providing lower percentages of the DV also contribute to a healthful diet.
Required (or Advised) Daily Intake
| Age | Male | Female | Pregnant | Lactating |
|---|---|---|---|---|
| 0–6 months | 0.1 | 0.1 | - | - |
| 7–12 months | 0.3 | 0.3 | - | - |
| 1–3 years | 0.5 | 0.5 | - | - |
| 4–8 years | 0.6 | 0.6 | - | - |
| 9–13 years | 1.0 | 1.0 | - | - |
| 14+ years | 1.3 | 1.2 | 1.9 | 2.0 |
