Vitamin B6
What is it: B6 is another one of the water-soluble B vitamins that aids in many functions in the body. We don't create this vitamin naturally, so we must get it through food or supplementation.
Functions/Benefits: B6 does a number of functions in the body including boosting our immune system, and supporting over 100 enzyme reactions involved in metabolism of our food into energy. This vitamin is also important for brain development during pregnancy and in babies for proper development.
Food Sources: B6 can be found naturally in poultry, fish, organ meats, potatoes and other starchy vegetables as well as fruits other than citrus.
Deficiency/Toxicity: It should be easy to get adequate amounts of vitamin D through a healthy diet, but some groups can be more prone to a reduced intake. For example, those who have kidney problems autoimmune disorders or alcoholism.
Taking too much vitamin B6 is extremely rare, but if a person did consume high quantities through supplementation (it's unlikely it would be possible through food intake) it could cause damage to the nervous system with other symptoms possibly including nausea, heartburn, sensitivity to light and unsightly skin patches.
A Cool Factoid About Vitamin B6: feeling grouchy or a little bit down? B6 can help regulate our mood by helping create neurotransmitters like serotonin, dopamine, and gamma-aminobutyric acid (GABA).
| Life Stage | Recommended Amount |
|---|---|
| Birth to 6 months | 0.1 mg |
| Infants 7–12 months | 0.3 mg |
| Children 1–3 years | 0.5 mg |
| Children 4–8 years | 0.6 mg |
| Children 9–13 years | 1.0 mg |
| Teens 14–18 years (boys) | 1.3 mg |
| Teens 14–18 years (girls) | 1.2 mg |
| Adults 19–50 years | 1.3 mg |
| Adults 51+ years (men) | 1.7 mg |
| Adults 51+ years (women) | 1.5 mg |
| Pregnant teens and women | 1.9 mg |
| Breastfeeding teens and women | 2.0 mg |
Below are sources and further studies to review on vitamin B6.
Vitamin B6 Fact Sheet for Health Professionals
Vitamin B6 Fact Sheet for Consumers