Meeting your daily requirement for vitamin B6, or pyridoxine, sustains your red blood cell production, keeps your blood sugar levels stable and boosts your immunity. Vitamin B6 plays roles in your body's production of neurotransmitters and hormones that affect brain function and mood. This water-soluble vitamin occurs naturally in a variety of nutritious foods and in fortified dry cereals. However, older adults and other segments of the population may require B6 supplements to prevent deficiency, according to the Office of Dietary Supplements, or ODS.
Requirements
The recommended dietary allowance, or RDA, for B6 is 1.3 milligrams per day for men and women ages 19 through 50. Men ages 51 and older should have 1.7 mg per day, and women ages 51 and older should have 1.5 mg per day, according to the ODS. Pregnant women require 1.9 mg of B6 daily, and breast-feeding women require 2 mg each day. People who use alcohol heavily may need B6 supplementation because of alcohol's destructive effects on B vitamins. Older adults, who may have limited variety in their diet, may also require vitamin B6 supplements to meet the RDA. Because a deficiency of B6, B12 and folate in pregnant women may increase the risk of spina bifida and cleft palate in newborns, pregnant women may need additional B6 in their diet, the University of Medical Medical Center notes. Consult your health care provider if you have concerns about whether you're meeting your daily requirement for vitamin B6.
Dietary Sources
Ready-to-eat, 100-percent fortified dry cereals lead the list of foods that are rich in vitamin B6, with 2 mg per 3/4-cup serving, according to the ODS. One medium baked potato with skin offers 0.7 mg, and one medium banana offers 0.68 mg of B6. Legumes, chicken, pork, beef, fish, sunflower seeds, avocado and wheat bran are good sources of B6, offering more than 5 percent of the daily value, or the amount that a healthy person on a 2,000-calorie diet should have each day.
Deficiency
Anemia, depression, weakness, fatigue, cognitive changes and dermatitis may be indications of a prolonged vitamin B6 deficiency. A low intake of vitamin B6 may increase your risk of heart disease, the UMMC notes. Along with vitamin B12, B6 may lower levels of homocysteine, an amino acid, in your bloodstream. High levels of homocysteine may contribute to cardiovascular disease. More research is required to confirm the link between homocysteine and heart disease, the UMMC states.
Overdose
Toxicity from vitamin B6 may occur if you take more than the upper tolerable intake level of 100 mg per day, which far exceeds the RDA. High doses of vitamin B6 may cause nerve damage, the ODS cautions. Tingling and numbness in your arms and legs may be signs of neuropathy related to an excess of vitamin B6, usually from supplements. Symptoms of B6 toxicity can usually be reversed by discontinuing supplements, according to the ODS.
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