B6
Part of Vitamin B Complex.
Function
Necessary for protein metabolism, particularly of hemoglobin, red blood cell production: balancing of hormonal changes in women as well as assisting the immune system and the growth of new cells, controlling your mood and behavior. Vitamin B6 is needed by the body to manufacture its own B3 vitamin.
Vitamin deficiency
Irritability, nervousness, insomnia, general weakness, acne, asthma, allergies, ridged nails an inflamed tongue, osteoporosis, arthritis. Kidney stones may also appear.
Women in particular may suffer from pre-menstrual fluid retention, severe period pains, emotional PMS symptoms, premenstrual acne and nausea in early pregnancy. Mood swings, depression as well as loss of sexual drive is sometimes noted when pyridoxine is in short supply and the person is on hormone replacement therapy or on birth control pills.
Pyridoxine might also be of benefit for children with learning difficulties, as well as assisting in the prevention of dandruff, eczema and psoriasis Vitamin B6 deficiency symptoms will be very much like those of B2 and B3.
Food sources
Bananas, watermelon, tomato juice, broccoli, spinach, acorn squash, carrots, potatoes, grains, chicken, nuts, eggs, beef, fish, milk
Examples of therapeutic usage (not always proven effective or safe)
If you are on antidepressants, contraceptive pills or on hormone replacement therapy, you may need more of this vitamin. Anybody on a very high protein diet, using alcohol, or allergic to MSG (mono sodium glutamate) and/or tartrazine may also consider increasing their vitamin B6 intake.
Toxic dose – symptoms
Supplementation should be controlled as extreme dosage may cause neurological damage. People on medication for Parkinson’s disease should be careful about taking vitamin B6 as it can inactivate levodopa. People taking pyridoxine (a compound in vitamin B6) late at night sometimes experience very vivid dreams.
AIs (Adequate Intakes)
| Infants 0-6 months 7-12 months |
Milligrams per Day 0.1 0.3 |
RDAs (Recommended Dietary Allowances)
| Children 1-3 years 4-8 years |
Milligrams per Day 0.5 0.6 |
| Males 9-13 years 14-18 years 19-30 years 31-50 years 50-70 years > 70 years |
- 1.0 1.3 1.3 1.3 1.7 1.7 |
| Females 9-13 years 14-18 years 19-30 years 31-50 years 50-70 years > 70 years |
- 1.0 1.2 1.3 1.3 1.5 1.5 |
| Pregnancy < 19 years 19-30 years 31-50 years |
- 1.9 1.9 1.9 |
| Lactation < 19 years 19-30 years 31-50 years |
- 2.0 2.0 2.0 |
Source: USDA Dietary Reference Intakes