Definition Vitamin B6 is a vitamin that can be dissolved in water. It is one of the B-complex vitamins.
What food source is the nutrient found in? Vitamin B6 is found in legumes (peas and beans), nuts, meats, fish, whole grains and avocado, vegetables.
How does the nutrient affect the body? Vitamin B6 helps the body:
build protein.
make antibodies, which are important for a strong immune system.
make hormones.
make red blood cells and keep nerve tissue healthy.
process and digest protein.
Information The Recommended Dietary Intake (RDI) for vitamin B6 for men is 1.3 - 1.9 milligrams (mg) per day; for women it's 0.8 - 1.4 mg per day. More is needed in pregnancy and when breastfeeding. People who eat a well-balanced diet usually get enough vitamin B6 and do not need supplements. Deficiency is rare. Anyone with a vitamin B6 deficiency can suffer from:
mouth sores.
nausea.
nervousness, irritability.
fatigue.
dizziness.
convulsions, which are sudden, uncontrollable muscle spasms.
It also is possible to get too much vitamin B6. This only happens when high doses (above 200 mg/day), more than 50 to 500 times the RDI, are taken over months or years. Too much vitamin B6 can be toxic, causing temporary or permanent nerve damage, an unsteady gait, breast tenderness, and numbness or tingling in feet and hands.
Author: Kimberly Tessmer, RD, LD Reviewer: HealthAnswers Australia Medical Review Panel Editor: Dr David Taylor, Chief Medical Officer HealthAnswers Australia Last Updated: 1/10/2001 Contributors Potential conflict of interest information for reviewers available on request
