Learn the Benefits of Vitamin B6 and so Much More

Learn the Benefits of Vitamin B6 and so Much More
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Benefits

Vitamin B6 plays a vital role in cellular reactions involving protein, fat, and carbohydrate. It helps remove amine groups from amino acids that are used for energy. As a coenzyme, it acts in the conversion of the amino acid tryptophan to niacin. It plays a role in the synthesis of hemoglobin and the secretions of the adrenal glands. It is also part of the enzyme that releases glucose from stored glycogen and is important for maintaining blood glucose levels.

Benefits of vitamin B6 include protecting the heart, strengthening the immune system, and maintaining healthy brain function, skin, and hormone levels.

Deficiency

Vitamin B6 is water-soluble and is not stored in the body. What is not used by the body is eliminated in urine. This means that foods containing vitamin B6 must be eaten daily.

Alcoholics and people with cirrhosis, uremia, malabsorption problems, hyperthyroidism, and congestive heart failure are at risk of vitamin B6 deficiency. Certain medications can cause a deficiency and women who take oral contraceptives may need more vitamin B6 than the recommended daily dosage.

Symptoms include fatigue, insomnia, irritability, mental confusion, cracks around the lips, dry skin, and hair loss.

Toxicity

Taking more than 100 mg of vitamin B6 (adults) per day regularly puts one at risk of nerve damage. High doses can cause the feet to become numb and the hands to lose sensation. Some cases can cause the mouth to become numb. Supplements usually cause vitamin B6 toxicity and, normally, symptoms are reversible when supplementation is stopped.

Women who are pregnant or breastfeeding should avoid large doses because it may harm the developing fetus or infant.

Foods

Foods high in vitamin B6 include bananas, red kidney beans, potatoes, whole grains, fish, poultry, lean ground beef, cottage cheese, cauliflower, carrots, cabbage, spinach, soybeans, nuts, seeds, and eggs.

Doses

The following is the US Recommended Dietary Allowance (RDA) for vitamin B6:

  • men and women (19-50 years) 1.3 mg
  • men (51+ years) 1.7 mg
  • women (51+ years) 1.5 mg
  • pregnant women 1.9 mg
  • breastfeeding women 2.0 mg
  • infants (0-6 months) 0.1 mg
  • infants (7-12 months) 0.3 mg
  • children (1-3 years) 0.5 mg - do not exceed 30 mg
  • children (4-8 years) 0.6 mg - do not exceed 40 mg
  • children (9-13 years) 1 mg - do not exceed 60 mg
  • males (14-18 years) 1 mg - do not exceed 80 mg
  • females (14-18 years) 1.2 mg - do not exceed 80 mg (even if pregnant or breastfeeding).

Foods are preferred over supplementation.

Storing

To get the best benefits of vitamin B6, fresh produce should be refrigerated and milk and grains should be kept away from strong light. Store supplements in a dry place at room temperature.

Disclaimer

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