Like all vitamins, vitamin B6 plays an important role in your health. If you do not get enough dietary vitamin B6, your body will suffer for it. And too much vitamin B6 can be unhealthy as well. Luckily, the National Institutes of Health Office of Dietary Supplements has worked out just how much vitamin B6 you need and where you can get it.
Health Importance
Your body needs vitamin B6 to help more than 100 enzymes perform their functions. These enzymes operate in various systems of the body, particularly the circulatory, nervous and immune systems. For example, vitamin B6 is needed for the formation of hemoglobin, which is the molecule that carries oxygen in your red blood cells. The vitamin also plays a role in protein metabolism and the conversion of an amino acid into niacin, another essential vitamin.
Daily Recommended Allowance
The amount of vitamin B6 you should consume depends on your age and gender, according to the Office of Dietary Supplements. Males and females between the ages of 19 and 50 should consume 1.3 mg per day. Males over 50 should get 1.7 mg per day and females over 50 should get 1.5 mg per day. Pregnant and lactating females have special vitamin needs: A pregnant female should take 1.9 mg of vitamin B6 per day, and a lactating female should get 2.0 mg per day.
Dietary Sources
Many foods contain vitamin B6, with fortified cereals, fish, beans, poultry, meat and some fruits and vegetables foremost among them. Fortified cereals, which manufacturers deliberately infuse with vitamins and minerals, can contain the most vitamin B6 per serving; check your cereal's nutrition fact label to determine its vitamin contents. Beyond cereal, the best specific sources of vitamin B6 include potatoes, bananas, garbanzo beans, chicken white meat, oatmeal, pork loin, beef and trout. Tomato juice, spinach, sunflower seeds, avocados and walnuts also contain appreciable amounts of B6.
Deficiency and Overdose
A diet that contains too little vitamin B6 can cause problems for your body. The symptoms of vitamin B6 deficiency include inflammation of the skin, convulsions, confusion, a sore tongue and depression. Because it is involved in hemoglobin production, anemia, or a lack of sufficient oxygen in the blood, often occurs when vitamin B6 is lacking. Since these signs and symptoms can result from other medical conditions and since vitamin B6 deficiencies are rare in the United States, you should consult a physician if you suspect you are suffering from one.
You can also consume too much vitamin B6. You should consume no more than 100 mg per day, according to the Nutrition Board of the Institute of Medicine. Any more and you risk developing a neuropathy, or nerve condition, that affects the arms and legs. This condition is reversible; it will resolve itself if you reduce your vitamin B6 intake.
Chemical Nature
Vitamin B6 comes in a few forms, called pyridoxal, pyridoxine and pyridoxamine. It is a water-soluble vitamin, meaning it dissolves in the watery tissues of your body, such as your blood. Unlike fat-soluble vitamins, which your body can store in fat cells, extra vitamin B6 will be excreted in your urine. You must therefore obtain a steady dietary supply of this vitamin to keep your body functioning optimally.
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