What is Vitamin B6?
Pyridoxine,
also known as Vitamin B6, is a water-soluble vitamin needed by the
nervous and immune systems. Vitamin B6 helps nerve cells to
communicate. It is involved in making hormones, insulin, antibodies,
and cell membranes, and is needed for the normal breakdown of protein,
carbohydrate and fat. Vitamin B6 helps to maintain blood sugar within
the normal range. Vitamin B6 also aids in the formation of niacin from
the amino acid, tryptophan.
Vitamin B6 requirements
The
RDAs for Vitamin B6 for healthy adults are 1.3 mg/day in males and
females 19-50 years old. The RDA rises with age. Males age 51 years
and older need 1.7 mg/day; females age 51 years and older need 1.5
mg/day.
What happens when Vitamin B6 intake is too high?
Excess
vitamin B6 from food is almost unknown; however, taking too much
Vitamin B6, as a supplement, can cause nerve damage. The nerve damage
causes a temporary deadening of the nerves in the feet and a change in
gait. The Tolerable Upper Intake Level for pyridoxine is set at 100
milligrams a day. Nerve damage occurs at 10 to 20 times the UL.
What happens when Vitamin B6 intake is too low?
Vitamin
B6 deficiency is rare in the United States, but it can happen to people
who eat a poor diet, as well as to older adults. Symptoms can include
skin problems, sore tongue, confusion and anemia, and they occur only
when pyridoxine intake has been very low for a long time. When vitamin
B6 deficiency occurs, the diet will be deficient in other nutrients as
well. Alcoholics may be pyridoxine deficient due to poor intake and
because alcohol promotes the destruction and loss of vitamin B6 from the
body.
Which foods are high in Vitamin B6?
Vitamin
B6 is found in a wide variety of foods. Foods such as fortified
breakfast cereals, potatoes, fish including salmon and tuna fish, meats
such as pork and chicken, bananas, beans and peanut butter, and many
vegetables contribute substantial amounts of vitamin B6 intake.