Vitamin B6 is a water-soluble vitamin that plays a role in several metabolic processes. It is found in many foods, including fish, meat, and whole grains.
Vitamin B6 can be taken as a supplement or in multivitamins. The recommended daily allowance (RDA) for vitamin B6 is 1.3 mg for men and 1.2 mg for women.
People should get enough vitamin B6 from their diet because there are few signs of deficiency and taking too much can cause serious side effects.
What is vitamin B6?
Vitamin B6 is a water-soluble vitamin that plays an essential role in metabolism. It is involved in the production of amino acids, including serotonin and dopamine, which are important for brain function. Vitamin B6 also helps to maintain a healthy immune system and red blood cells.
The recommended daily amount of vitamin B6 is 1.3 mg for adult men and women. Pregnant women should consume 1.9 mg per day, while breastfeeding women should consume 2 mg per day. Children aged 4 to 8 years should consume 0.7 mg per day, while children aged 9 to 13 years should consume 0.9 mg per day [1].
Vitamin B6 deficiency
One of the main symptoms of vitamin B6 deficiency is nerve pain in the arms and legs that may be accompanied by numbness or tingling sensations [2]. Other signs and symptoms of this condition include irritability, depression, fatigue and confusion [3]. In extreme cases, severe deficiencies can cause seizures, psychosis or even death [4].
Vitamin B12 foods
Vitamin B12 is a water-soluble nutrient that plays an important role in maintaining a healthy nervous system [5
Vitamin B6 (pyridoxine) is a water-soluble vitamin that is found in many of the foods we eat. It has several important functions in the body, including helping the body form red blood cells and the hormones serotonin, melatonin, and norepinephrine. Vitamin B6 also works with other B vitamins to help metabolize fats and proteins.
The recommended dietary allowance (RDA) for vitamin B6 is as follows:
Infants 0–6 months old: 0.2 mg/day
Children 7–12 months old: 0.3 mg/day
Children 1–3 years old: 0.5 mg/day
Children 4–8 years old: 0.6 mg/day
Children 9–13 years old: 1 mg/day
Adolescents 14–18 years old: 1.3 mg/day
The recommended dietary allowance (RDA) for vitamin B6 is 1.3 milligrams per day for adults. However, this amount may not be enough to prevent deficiency in some people, especially those with certain health conditions.
Vitamin B6 is a water-soluble vitamin that promotes the production of hemoglobin and red blood cells. It also helps regulate blood sugar levels and keep cholesterol levels under control. Some studies suggest vitamin B6 may help lower your risk of heart disease and stroke, but research is still ongoing.
Vitamin B6 deficiency can lead to several health problems including depression, nerve pain and fatigue. However, you can get adequate amounts of vitamin B6 from foods without taking supplements or medications.
Here are the best sources of vitamin B6:
Vitamin B6, also known as pyridoxine, is a water-soluble vitamin that plays an important role in the metabolism of proteins and fats. Vitamin B6 is required for the normal metabolism of amino acids, for the production of hemoglobin and norepinephrine (noradrenaline), and for the synthesis of neurotransmitters such as serotonin, melatonin, epinephrine (adrenaline), GABA, Coenzyme Q10, and nitric oxide. It is also required to activate vitamin B12 in its own metabolism.
Vitamin B6 helps regulate blood sugar levels by stimulating insulin secretion from the pancreas. Vitamin B6 deficiency can lead to irritability and depression due to low serotonin levels. Vitamin B6 may help reduce muscle twitching caused by nerve damage or nerve irritation (neuropathy).
Vitamin B6 is also used for preventing migraine headaches; preventing age spots; reducing high homocysteine levels in your blood; preventing kidney stones; treating low blood pressure (hypotension); treating premenstrual syndrome (PMS); preventing birth defects in your baby if taken during pregnancy; treating acne; treating heart disease; lowering cholesterol levels
The recommended dietary allowance for vitamin B6 is 1.3 milligrams daily for adults. The RDA increases to 1.7 milligrams for women who are pregnant or breastfeeding, and drops to 1.3 milligrams for men over 50 years old.
The Food and Nutrition Board of the Institute of Medicine sets the RDA at 100 percent of the Daily Value (DV). The DV is a reference value that’s intended to help consumers determine if they’re meeting their nutrient needs.
The following table provides an overview of foods that are good sources of vitamin B6:
Food Serving Size Vitamin B6 (mg)
Chicken breast (roasted) 3 oz 0.88
Pork tenderloin (roasted) 3 oz 0.87
Beef liver (pan-fried) 3 oz 0.68
Salmon (canned) 3 oz 0.67
Turkey breast (roasted) 3 oz 0.62
Peas, green cooked 1/2 cup 0.60
Potato, baked with skin 1 medium potato 0.59
Spinach raw 1 cup 0.56
Milk lowfat, 1% fat 8 fluid oz 0.56
Vitamin B6 is one of the eight B vitamins. It’s found in almost every type of food, but some of the best sources are meat, poultry and fish. Vitamin B6 deficiency can cause anemia and nerve damage.
How much vitamin b6 per day?
The recommended daily intake (RDI) is 2mg for adult men and women aged 19 to 50, 1.3mg for women aged 51 or over, 1.7mg for men aged 51 or over and 1.5mg for children aged 7 to 18 years old. The upper limit (UL) is 100mg per day for adults.
Vitamin B6 deficiency
Vitamin B6 deficiency can cause anemia because it helps create red blood cells. It also prevents a condition called alkaptonuria, which causes dark urine and yellowish skin pigmentation; X-linked sideroblastic anemia; Wernicke-Korsakoff syndrome; peripheral neuropathy; diabetic neuropathy; psychiatric disorders such as mania, depression, schizophrenia and autism spectrum disorders; premenstrual syndrome (PMS); attention deficit hyperactivity disorder (ADHD); chronic fatigue syndrome; fibromyalgia; irritable bowel syndrome (IBS);
Vitamin B6 is a water-soluble vitamin that’s essential for normal growth and development. It helps maintain your nervous system and supports the production of antibodies. Vitamin B6 also plays an important role in red blood cell formation and the metabolism of amino acids, carbohydrates, and fats.
Vitamin B6 is found in a variety of foods, including bananas, avocados, chicken breast, lentils, salmon and tuna. The recommended dietary allowance (RDA) for adults is 1.3 milligrams per day for women 19 years or older and 1.7 milligrams per day for men 19 years or older.
How much vitamin b6 per day
The Recommended Dietary Allowance (RDA) for vitamin B6 is 1.3 milligrams (mg) per day for adults. This amount is based on the ability to maintain normal hemoglobin levels, normal function of the nervous system, and normal amino acid balance.
Vitamin B6 deficiency can cause symptoms such as confusion, depression and nerve pain. More severe forms of deficiency may result in seizures or coma.
The National Institutes of Health (NIH) recommends that adults consume at least 2 mg of vitamin B6 daily to prevent a deficiency. Women who are pregnant or breastfeeding need higher amounts of vitamin B6; they should consume 2 mg daily during pregnancy and 3 mg daily while breastfeeding.
The following table lists some foods that contain high levels of vitamin B6:
Food Serving Size Vitamin B6 (mg)
Chicken breast 3 oz (85 g) 0.37
Beef liver 3 oz (85 g) 0.35
Salmon 3 oz (85 g) 0.32
Turkey breast 3 oz (85 g) 0.28
Vitamin B6 is one of the most important water-soluble vitamins. It is involved in many essential reactions in the body and is especially important for protein metabolism, red blood cell formation, and nervous system function.
Vitamin B6 is necessary for the breakdown of proteins, fats and carbohydrates into energy. It can also help regulate homocysteine levels in the body, which may be associated with heart disease.
Vitamin B6 helps make neurotransmitters, which are chemical messengers that send signals between nerve cells. It’s also used to make antibodies and hemoglobin, which carry oxygen throughout the body.
Vitamin B6 deficiency symptoms include anemia (low red blood cell count), loss of appetite and weight loss or weight gain. Vitamin B6 deficiency can also cause neurological problems such as numbness and tingling in arms and legs, depression, irritability and poor memory.
Vitamin B6, also known as pyridoxine, is an essential vitamin that helps the body produce energy from proteins, carbohydrates and fats. It is also a cofactor in more than 100 enzyme reactions.
Vitamin B6 deficiency can cause several health problems, including:
Anemia (low red blood cell count)
Cardiovascular disease
Delayed growth
Depression
Fatigue
Heart palpitations (irregular heartbeat)
Insomnia
Nervous system disorders (including neuropathy).