Vitamin B6 is a water-soluble vitamin and is part of the vitamin B complex group. Several forms of the vitamin are known, but pyridoxal phosphate (PLP) is the active form and is a cofactor in many reactions of amino acid metabolism, including transamination, deamination, and decarboxylation. PLP also is necessary for the enzymatic reaction governing the release of glucose from glycogen.
Vitamin B6 is a water-soluble vitamin. Water-soluble vitamins dissolve in water. The body cannot store them. Leftover amounts of the vitamin leave the body through the urine. That means you need a continuous supply of such vitamins in your diet.
FunctionVitamin B6 helps the body to:
Make antibodies. Antibodies are needed to fight many diseases.
Maintain normal nerve function
Make hemoglobin. Hemoglobin carries oxygen in the red blood cells to the tissues. A vitamin B6 deficiency can cause a form of anemia.
Break down proteins. The more protein you eat, the more vitamin B6 you need.
Keep blood sugar (glucose) in normal ranges
Food SourcesVitamin B6 is found in:
Avocado, Banana, Legumes (dried beans), Meat, Nuts, Poultry, Whole grains.
Fortified breads and cereals may also contain vitamin B6. Fortified means that a vitamin or mineral has been added to the food.
Side Effects.Large doses of vitamin B6 can cause:Difficulty coordinating movement, Numbness, Sensory changes, Deficiency of this vitamin can cause:, Confusion, Depression, Irritability, Mouth and tongue sores
RecommendationsThe Recommended Dietary Allowance (RDA) for vitamins reflects how much of each vitamin people should receive on a daily basis. The RDA for vitamins may be used to help create goals for each person.
How much of each vitamin is needed depends on a person's age and gender. Other factors, such as pregnancy and illnesses, are also important. Ask your health care provider which amount is best for you.
Dietary Reference Intakes for vitamin B6:
Infants0 - 6 months: 0.1* milligrams per day (mg/day)7 - 12 months: 0.3* mg/day*Adequate intake (AI)
Children1 - 3 years: 0.5 mg/day4 - 8 years: 0.6 mg/day9 - 13 years: 1.0 mg/day
Adolescents and AdultsMales age 14 to 50 years: 1.3 mg/dayMales over 50 years: 1.7 mg/dayFemales age 14 to 18 years: 1.2 mg/dayFemales age 19 to 50 years: 1.3 mg/dayFemales over 50 years: 1.5 mg/day
The best way to get the daily requirement of essential vitamins is to eat a balanced diet that contains a variety of foods.
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