Vitamin B-6 is a water-soluble vitamin that you must be obtain daily from your diet. It is necessary for many vital bodily functions that support nerve function and the formation of red blood cells. Individuals who lack a continuous supply of vitamin B-6 in their diets can ultimately develop a deficiency. Consult a registered dietitian for nutritional needs and guidelines specialized for your lifestyle.
Vitamin B-6 Deficiency
Significant vitamin B-6 deficiencies are rare in the United States, according to the Office of Dietary Supplements. Individuals most at risk for a deficiency include those with poor diets, the elderly and alcoholics. The most common symptoms associated with a severe vitamin B-6 deficiency include dermatitis, sore tongue, muscle weakness, nervousness, depression, confusion and short-term memory loss. Fortunately, vitamin B6 is found naturally and also added to a wide variety of food sources that you can enjoy daily.
Recommendations
Adult men and women require at least 1.5 to 1.7 mg of vitamin B-6 daily. Adolescents and children require at least 1.0 to 1.3 mg per day. The Linus Pauling Institute recommends that healthy adults obtain at least 2 mg daily from a variety of sources. Consuming a balanced diet that includes a variety of foods from the food guide pyramid can ensure adequate intake of vitamin B-6.
Vitamin B-6 Sources
Vitamin B6- is found naturally in high-protein food sources such as turkey, chicken, beef, salmon, shrimp and other seafood. Three ounces of cooked salmon provides 0.48 mg of vitamin B-6. Lentils, beans, nuts, eggs, brown rice, wheat germ and other whole grains are also sources of this vitamin. Some fruits and vegetables, including spinach, bananas and carrots, are sources of vitamin B-6. One cup of cooked spinach provides .44 mg of this vitamin. Various ready-to-eat cereals, breads and oatmeal are fortified with vitamin B-6 as well. Vitamin B-6 is also sold in various dietary supplement powders, liquids and capsule formulas.
Considerations
Exact nutrient requirements vary depending on various factors including age, activity level or health condition. A registered dietitian can help you determine your exact nutrient requirements and calorie needs. A multi-vitamin supplement that provides vitamin B-6 and other nutrients may also be helpful, but it should not replace nutritious foods. As a general rule for good health, consume a varied diet that includes fresh fruits, vegetables, whole grains and low-fat dairy products. Lean meats, poultry, fatty fish, legumes, eggs, nuts and seeds are sources of essential protein and nutrients; you should consume these daily as well. Limit foods that are high in saturated fats, trans fat, cholesterol, sugars and sodium.
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