Vitamin B6 - pyridoxine

Water-soluble vitamin, that helps body to make antibodies, maintain normal nerve function, make hemoglobin, break down proteins, keep blood sugar in normal ranges. As a coenzyme, aids in the synthesis and breakdown of amino acids and of unsaturated fatty acids from essential fatty acids. Essential for conversion of tryptophan to niacin. Essential for normal growth.

Stable in presence of heat, light and oxidation. 

Dietary reference intakes of Vitamin B6

Infants 0.1-0.6 mg/day

Children 0.5-1 mg/day

Adolescents 1.2-1.3 mg/day

Adults 1.3-2 mg/day

Vitamin B6 content of selected foods

Ready to eat cereals, 1 cup (3.6 mg)

Potato, baked, 1 (0.6 mg)

Chicken, light meat, fried, 3 oz (0.5 mg)

Pork chop, baked, 3 oz (0.4 mg)

Banana, 1 (0.4 mg)

Baked beans, 1 cup (0.3 mg)

Tuna, canned, 3 oz (0.3 mg)

Sunflower seeds, ¼ cup (0.3 mg)

Symptoms of Vitamin B6 deficiency

Weakness

Sleeplessness

Peripheral neuropathies

Cheilosis

Glossitis

Stomatitis

Signs of Vitamin B6 toxicity

Sensory neuropathy


The best way to get the daily requirement of essential vitamins is to eat a balanced diet that contains a variety of foods.