Vitamin B-6 is also known as pyridoxine, and it is used by your body for a variety of important body functions. Your body is not able to synthesize vitamin B-6 on its own, so B-6 must be consumed through your diet. Both men and women require vitamin B-6 each day, and in general men need slightly more than women do.
Sources and Recommendations
Vitamin B-6 is commonly found in foods such as beans, poultry, fish and in fortified breakfast cereals. It is also found in some fruits and vegetables such as papayas, oranges, cantaloupe and dark green leafy vegetables. The current daily recommended intake for vitamin B-6 is 1.3 to 1.7 mg per day, according to the Harvard School of Public Health. The amount will differ based on your age and gender.
Vitamin B-6 Functions
Oregon State University states that B-6 is vital in enzyme function and helps these enzymes catalyze essential chemical reactions in your body. It is also used by your immune system to fight disease and is used by your nervous system and in the production of red blood cells. Without B-6, these essential life functions would not be possible. Medline Plus adds that B-6 is important in the breakdown of proteins, which is important for many functions in your body.
Toxicity
According to Oregon State University, food sources of vitamin B-6 do not seem to cause side effects or toxicity. Supplementation of large doses have been shown to cause neurological symptoms, but these are rare. It states that the tolerable upper intake level for pyridoxine is 100 mg per day for adults. This is quite a bit higher than the recommended intake of 1.3 to 1.7 mg.
Considerations
Vitamin B-6 is an essential vitamin that you must consume, and the best way to do so is to eat natural food sources that contain B-6. A daily multivitamin will not include high doses, but it is a way to ensure that you get the nutrition you need even on the days when you do not eat as well as you should. The Harvard School of Public Health recommends a daily multivitamin and considers it a key addition to any healthy eating plan.
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