Zinc & Vitamin B6

Nutrients are divided into several classes based on how they act in your body and how much of the nutrient you need. Zinc belongs to a group of nutrients called trace minerals, which are inorganic compounds that your body needs in small amounts to function properly. Vitamin B6 belongs to a group of nutrients referred to as water-soluble vitamins, which are vitamins that dissolve in water upon entering your body.

Functions of Zinc

Zinc plays a role in the activity of more than 100 enzymes, according to the Office of Dietary Supplements. Because enzymes ensure that chemical reactions take place, you can logically conclude that zinc is involved in more than 100 types of chemical reactions. Zinc is especially important for proper wound healing, protein synthesis, cell division and the synthesis of DNA, the genetic component found in each one of your cells. Zinc also supports normal development and growth of a fetus during pregnancy and plays important roles in your senses of taste and smell.

Zinc Recommendations

Your body is not able to store zinc, so the only way to ensure that your body has access to the mineral is to consume it in your diet. Adult men require 11 mg of zinc daily, whereas adult women require 8 mg of zinc per day.

According to the Office of Dietary Supplements, oysters, which contain almost 77 mg of zinc for every six oysters, are the richest dietary source of zinc, although most American intake comes from red meat and poultry. You also can meet your zinc needs through consumption of beans, nuts, crab, lobster, whole grains, dairy products and enriched breakfast cereals.

Functions of Vitamin B6

Like the other B vitamins, B6 plays an important role in converting the food you eat into energy. B6 also allows your body to convert glycogen, which is the storage form of glucose in your liver, back into glucose so that your body is able to use it for energy between meals. B6 also plays a role in the formation of red blood cells and the synthesis of the neurotransmitter serotonin, which affects your mood.

Vitamin B6 Recommendations

Adults between the ages of 19 and 50 should aim to consume 1.3 mg of vitamin B6 every day. As an adult reaches the age of 51, needs vary by gender. Adult men 51 and older should consume 1.7 mg daily, whereas adult women of the same age should consume 1.5 mg per day.

Common dietary sources of vitamin B6 include bananas, salmon, turkey, chicken, baked potatoes, spinach and hazelnuts. Fortified cereals and vegetable juices also contain B6.