Vitamin B-6 is a water-soluble, B complex vitamin. Many important processes in your body require vitamin B-6, including production of red blood cells and brain chemicals, conversion of sugar into energy and formation of genetic material for new cell production. The amount of vitamin B-6 your body requires varies according to your age and sex.
Infants
Vitamin intake is particularly important during infancy because it is a period of rapid growth. A full-term baby's birth weight doubles by approximately 6 months of age and triples by 12 months. Vitamin B-6 supports your baby's high metabolic rate and growth during infancy. The adequate intake level of vitamin B-6 is 0.1 mg daily from birth to 6 months and 0.3 mg from 6 through 12 months. Breast milk and infant formula contain adequate amounts of vitamin B-6 if your baby is feeding normally.
Toddlers and Young Children
The need for vitamin B-6 and other vitamins increases as your child enters toddlerhood and early childhood. The recommended daily allowance of vitamin B-6 is 0.5 mg from ages 1 through 3, and 0.6 mg from ages 4 through 7. Fortified breakfast cereals and rice, bananas, potatoes, chicken, turkey and lean red meats are good sources of vitamin B-6 to include in your child's diet.
Preteens and Teens
During late childhood and the preteen years, your child's requirement for vitamin B-6 increases to 1.0 mg daily for boys and girls ages 9 through 13. From ages 14 through 18, vitamin B-6 demands again increase. During their teen years, boys require 1.3 mg of vitamin B-6 daily and girls require 1.2 mg. Maintaining good nutrition can be challenging with preteens and teens. Try encouraging a bowl of vitamin-fortified cereal each day at breakfast or for a snack to help your child stay on track with his needs for vitamin B-6 and other B complex vitamins.
Young and Middle-Aged Adults
From age 19 through 50, the recommended dosage of vitamin B-6 is the same for men and women, 1.3 mg daily. If you are eating a well-balanced diet that includes the recommended servings from each of the food groups, it is unlikely you will need supplemental vitamin B-6.
Older Adults
After age 50, your need for vitamin B-6 increases to 1.7 mg daily for men and 1.5 mg for women. Although vitamin B-6 deficiency is uncommon in the United States, it most often occurs in older adults. Possible symptoms of a vitamin B-6 deficiency include a sore tongue, cracking at the corners of your mouth and skin itching and flaking. A severe deficiency can lead to confusion and depression. If you take a vitamin B-6 supplement, do not to exceed the recommended upper tolerable limit of 100 mg per day. Nerve damage may occur with prolonged, excessive dosages of vitamin B-6.
Pregnant and Breastfeeding Women
During pregnancy and breastfeeding, your need for vitamin B-6 increases because you must meet your body's demands as well as those of your baby. The recommended daily allowance for vitamin B-6 is 1.9 mg during pregnancy and 2.0 mg while breastfeeding.
References
- MayoClinic.com; Infant Growth: What's Normal?; Jay L. Hoecker, M.D.; August 2009
- Institute of Medicine of the National Academies; Food and Nutrition Board; Dietary Reference Intakes (DRIs): Recommended Dietary Allowances and Adequate Intakes, Vitamins; 2010
- National Institutes of Health, Office of Dietary Supplements: Vitamin B6
- Oregon State University Linus Pauling Institute: Vitamin B6
- "The Merck Manual for Healthcare Professionals"; Vitamin B6; Larry E. Johnson, M.D., Ph.D.; April 2007
- MayoClinic.com: Vitamin B6
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