Pyridoxine, commonly known as vitamin B6, is one of the eight B-complex vitamins. The B-complex vitamins help your body convert the food you eat into fuel, or glucose, which is the body's main energy source. The B-complex vitamins also help metabolize protein and fat and are essential for normal function of your nervous system and the health of your skin, eyes, hair and liver. Vitamin B6 promotes normal brain function and development. It also aids in the production of serotonin and norepinephrine, which influence mood, and melatonin, which regulates the body's circadian rhythm, or body clock.
Recommended Intake
The recommended daily intake of vitamin B6 for all adults ages 19 to 50 is 1.3 mg; 1.7 mg for men over 51; 1.5 mg for women over 51; 1.9 mg for pregnant women; and 2.0 mg for lactating women. Teenage boys and girls age 14 to 18 should get 1.3 and 1.2 mg, respectively; 1 mg for children 9 to 13; 0.6 mg for children 4 to 8; and 0.5 mg for children 1 to 3. The recommended intake for infants is 0.3 mg for 7 months to 1 year; and 0.1 mg for newborns to 6 months.
Intake
The National Institutes of Health Office of Dietary Supplements recommends getting your daily vitamin B6 from whole food sources such as poultry; fish such as salmon, tuna and shrimp; vitamin B-enriched cereals; beans and lentils; milk and cheese; whole grains; brown rice; beef; liver; and spinach. You can also get vitamin B6 from multivitamins or as individual supplements.
Higher Dosages
There are some health benefits of vitamin B6 at higher amounts. Vitamin B6 is believed to lower the risk of heart disease; alleviate premenstrual symptoms; reduce depression symptoms; and reduce symptoms and inflammation associated with carpal tunnel syndrome. Vitamin B6 is believed to lower your risk for Parkinson's Disease, however, more research is needed. Persons with chronic illnesses such as rheumatoid arthritis are often advised to take more vitamin B6 because chronic inflammation can lower vitamin B6 levels.
Toxicity
Although certain people may benefit from higher doses of vitamin B6, doses over 100 mg per day should not be taken without your doctor's supervision. Excessively high amounts of vitamin B6 over 200 mg per day can cause neurological problems such as balance problems and loss of sensation in the arms and legs. These effects usually diminish after discontinuing supplementation.
Other Adverse Effects
MayoClinic.com reports that high doses of vitamin B6 can cause allergic reactions such as skin rashes, acne or photosensitivity. Other adverse effects include seizures, abdominal pain, nausea and vomiting, headache and breast soreness. Vitamin B6 is believed to relieve morning sickness and is often recommended in higher amounts to breastfeeding women; however, such individuals should not increase intake without a doctor's supervision.
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