Vitamin B6
Vitamin B6 is involved in over a hundred enzyme reactions in the body. It plays a key role in the following processes, among others:
- The metabolism of carbohydrates, lipids, and amino acids (the building blocks of protein)
- Nervous system function
- The production of hemoglobin, an iron-rich protein found in red blood cells
- Immune system function
- Cell metabolism, as an antioxidant
- The regulation of blood sugar levels and certain hormones
Other names
- Pyridoxine
Dietary sources
Meat, poultry, fish, certain fruits (e.g., bananas, oranges, cantaloupe, papaya), and certain vegetables (e.g., potatoes, sweet potatoes) contain vitamin B6. Grain products, as well as nuts and seeds, are also good dietary sources.
Approximate vitamin B6 content
| Food | Portion | Content |
|---|---|---|
| Rice bran, raw | 20 g | 0.80 mg |
| Veal liver, cooked | 75 g | 0.67 mg |
| Atlantic salmon, cooked | 75 g | 0.48 mg |
| Potato, peeled and boiled | 1 medium | 0.45 mg |
| Pork, cooked | 75 g | 0.40 mg |
| Wheat bran, raw | 30 g | 0.39 mg |
| Veal cutlet, cooked | 75 g | 0.38 mg |
| Pistachios, dry roasted | 60 mL | 0.35 mg |
| Food | Portion | Content |
|---|---|---|
| Roasting chicken, cooked | 75 g | 0.30 mg |
| Sesame seeds, toasted | 60 mL | 0.30 mg |
| Prune juice | 125 mL | 0.30 mg |
| Wheat germ, toasted | 30 g | 0.30 mg |
| Sweet potato, boiled and mashed | 125 mL | 0.29 mg |
| Sunflower seeds | 60 mL | 0.25 mg |
| Lentils, boiled | 175 mL | 0.25 mg |
Vitamin B6 is heat-sensitive. It degrades at high temperatures and during long cooking times. It can also be lost in cooking water. To get as much of the vitamin as possible, it's recommended to eat these foods raw, or cooked at a low temperature for a short period. You can also save the cooking water for other recipes.
Recommended Daily Allowance (RDA)
The RDA for vitamin B6 is the daily vitamin B6 intake required to meet the needs of most healthy individuals.
Vitamin B6 Requirements
| Age | Men | Women |
|---|---|---|
| 1-3 years old | 0.5 mg | 0.5 mg |
| 4-8 years old | 0.6 mg | 0.6 mg |
| 9-13 years old | 1.0 mg | 1.0 mg |
| 14-18 years old | 1.3 mg | 1.2 mg |
| Age | Men | Women |
|---|---|---|
| 19-50 years old | 1.3 mg | 1.3 mg |
| > 50 years old | 1.7 mg | 1.5 mg |
| Pregnancy | 1.9 mg | |
| Breastefeeding | 2.0 mg |
Deficiency
Vitamin B6 deficiencies are rare and can occur in people who have alcohol use disorder, are chronically malnourished, have health problems, or are taking certain medications.
Prolonged deficiency can cause the following:
- Inflammation of the skin, lips, and tongue (glossitis)
- Cracks in the corners of the mouth
- Anemia
- Irritability, depression, or confusion
- A weakened immune system
- Neurological problems, such as convulsions and nerve damage
Cardiovascular diseases and some cancers have also been associated with low levels of vitamin B6, according to recent studies.
Toxicity
It is unlikely for an individual to consume too much vitamin B6 from food sources alone. Excessive intake can lead to the following:
- Nausea
- Nerve damage (pain and numbness in the feet and legs)
- Ataxia (loss of balance and coordination, involuntary movements)
- Skin lesions
Supplements
Vitamin B6 supplements are used to treat certain health problems. In addition, if you take certain medications, you may need to increase your daily B6 intake. You should only take supplements under the supervision of your health care provider.
Vitamin B6 supplements can interact with medications, including certain anticonvulsants. However, the amount of vitamin B6 contained in most multivitamins is unlikely to cause interactions.
Always watch your diet:
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The patient information leaflets are provided by Vigilance Santé Inc. This content is for information purposes only and does not in any manner whatsoever replace the opinion or advice of your health care professional. Always consult a health care professional before making a decision about your medication or treatment.