All About Vitamins

Vitamin B6 (Pyridoxine)
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Why vitamin B6 (pyridoxine) is good for you

Vitamin B6 (pyridoxine) is required to convert carbohydrates from the form they are stored, into the form that can be used for energy. Vitamin B6 (pyridoxine) is also needed to turn the proteins that are eaten (ie amino acids) into the proteins the body can use.

Types of proteins the body needs are things like haemoglobin (this is what carries oxygen in the red blood cells), hormones, neurotransmitters, prostaglandins (hormone-type substances) and enzymes.

 

Important vitamin B6 (pyridoxine) facts

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Groups at risk of vitamin B6 (pyridoxine) deficiency

Talk to a medical professional about vitamin B6 (pyridoxine) supplements BEFORE taking them.

 

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Symptoms of vitamin B6 (pyridoxine) deficiency

  • Getting ill more often – the immune system is compromised somewhat by deficiency in vitamin B6 (pyridoxine)
  • Anaemia – the cells are not carrying enough oxygen in people with anaemia and therefore are not working properly

Talk to a medical professional about vitamin B6 (pyridoxine) supplements BEFORE taking them.

 

Vitamin B6 (Pyridoxine) and health

Morning sickness - a small daily dose of vitamin B6 (pyridoxine) seems to work for some women to give them relief from the symptoms of morning sickness

Studies show that many women report that their symptoms of morning sickness is relieved through vitamin B6 (pyridoxine) supplementation.


Talk to a medical professional about vitamin B6 (pyridoxine) supplements BEFORE taking them.

CURRENT RESEARCH

Talk to a medical professional about vitamin B6 (pyridoxine) supplements BEFORE taking them.

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Vitamin B6 (Pyridoxine)in food

FOOD AMOUNT
Vitamin B6 (mg)
Beef liver
85g
0.78
Potato, baked with ski
1 medium
0.70
Banana
1 medium
0.66
Avocado
½ medium
0.40
Pork, roasted
85g
0.39
Wheatgerm
¼ cup
0.38
Lentils
1 cup
0.35
Chicken breast
85g
0.34
Raisins, golden
2/3 cup
0.32
Navy beans
1 cup
0.30
Tuna, canned in water
85g
0.28
Mango
1 medium
0.28
Rice, brown
1 cup
0.28
Sweet potato, baked with skin
1 medium
0.28
Turkey breast, with skin
85g
0.28
Corn, kernels
½ cup
0.26
Chickpeas
1 cup
0.23
Prunes, dried
10 medium
0.22
Kidney beans
1 cup
0.21
Flounder
85g
0.20
Rice, white
1 cup
0.19
Beef, mince
85g
0.17
Cottage cheese, low fat
1 cup
0.15
Black beans
1 cup
0.12
Yoghurt, low fat
85g
0.11
Milk, low fat
1 cup
0.10
Apricots, dried
10 halves
0.06
Cheese, cheddar
28g
0.02

 

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Vitamin B6 (Pyridoxine) recommended daily intake (RDI)

RDA lifestage age amount
  INFANTS 0-6mths
7-12mths
0.1mg
0.3mg
  CHILDREN 1-3yrs
4-8yrs
0.5mg
0.6mg
  CHILDREN 9-13yrs
male: 14-18yrs
female: 14-18yrs
1.0mg
1.3mg
1.2mg
  ADULTS 9-50yrs 1.3
  SENIORS male: 51+yrs
female: 51+yrs
1.7mg
1.5mg
  PREGNANT   1.9mg
  LACTATING   2.0mg
 
TOLERABLE UPPER LIMIT lifestage age amounT
  INFANTS 0-12mths n/a*
  CHILDREN 1-3yrs
4-8yrs
30mg
40mg
  CHILDREN 9-13yrs
14-18yrs
60mg
80mg
  ADULTS 19-50yrs 100mg
  SENIORS 51+yrs
100mg
  PREGNANT <18yrs
19-50yrs
80mg
100mg
  LACTATING <18yrs
19-50yrs
80mg
100mg
 
TOXIC LEVELS >100mg


The tolerable upper limits should only be taken for short periods and only under medical supervision.


* The tolerable upper limit for vitamin B6 (pyridoxine) for infants aged 0-12 months has not yet been determined due to a lack of data about the adverse effects in this age group. The only source of vitamin B6 (pyridoxine) intake should be from food (breast milk and/or baby formula).

 

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Vitamin B6 (Pyridoxine) works best with

 

 

 

 

Overdosage, toxicity and cautions for vitamin B6 (pyridoxine)

Be very careful when taking vitamin B6 (pyridoxine) supplements – this is one of the few water-soluble vitamins that you can actually overdose on!

Too much vitamin B6 (pyridoxine) can cause the following neurological problems:

The symptoms usually go away once supplementation with vitamin B6 (pyridoxine) is reduced or even ceased, but sometimes, they can be permanent!

The following CAUTIONS should be carefully noted:



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references

 

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Last reviewed: 1 January 2009 || Last updated: 1 January 2009

 

NOTE: Mega doses of vitamins, minerals, amino acids, or other supplements cannot cure illnesses and in fact can be very dangerous and produce toxic side effects and interfere with medicine you are taking. Always ensure you consult your doctor before taking any type of nutrient supplement.
Disclaimer: This guide is not intended to be used for diagnostic or prescriptive purposes. For any treatment or diagnosis of illness, please see your doctor.

 

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