Also known as pyridoxine, vitamin B6 helps your body produce neurotransmitters -- chemicals that transmit signals between nerves. It also aids in the control of homocysteine, an amino acid possibly associated with heart disease, according to the University of Maryland. Other functions of B6 include the production of red blood cells and cells of the immune system. Although it's possible for an individual to be mildly deficient in B6, significant deficiencies are rare. Symptoms that may indicate a deficiency include muscle weakness, short-term memory loss, nervousness and difficulty concentrating. If you're concerned about a B6 deficiency, talk with your doctor prior to taking a B6 supplement.
Adult Recommended Dietary Allowances
For males between the ages of 19 and 50, the recommended allowance of B6 is 1.3 mg per day. For those 51 or older, the amount increases to 1.7 mg. Females between 19- and 50-years-old need 1.3 mg each day, increasing to 1.5 mg by age 51. Pregnant women require 1.9 mg per day, and lactating women need 2 mg.
Adult Maximum Daily Intake
The maximum daily dose for adults over the age of 18, including pregnant and lactating women, is 100 mg. You should not exceed this amount without the supervision of your doctor.
Child Recommended Dietary Allowances
Beginning with children aged 0 to 6 months, the recommended dietary allowance per day for B6 is 0.1 mg. Older infants, between 7 and 12 months, should get 0.3 mg, while toddlers aged 1 to 3 need 0.5 mg. From the ages of 4 to 8 years, children require 0.6 mg with the amount increasing to 1 mg between the ages of 9 and 13. For kids between 14 and 18, males need 1 mg per day; females need 1.2 mg per day.
Child Maximum Daily Intake
For children 1 to 3 years of age, the recommended maximum daily intake of vitamin B6 is 30 mg. For ages 4 to 8, that total raises to 40 mg and then increases to 60 mg for kids from 9 to 13. At age 14 to 18 years of age, the maximum daily intake for males and females, along with pregnant and lactating females, is 80 mg per day.
Dietary Sources
Meats, such as beef liver, turkey and chicken, are dietary sources of B6. You can also eat seafood, such as tuna, shrimp and salmon. Other dietary sources of B6 include wheat germ, whole-grain flour, brown rice, spinach, carrots, lentils, beans and dairy products. In some cases, your doctor may recommend that you alter your diet to include more sources of vitamin B6, or begin taking a B6 supplement.
Considerations
Ingredients in dietary supplements can vary, so always discuss using supplements with your physician prior to taking them. Side effects of B6 administration include loss of appetite, nausea, abdominal pain and sensitivity to sunlight. Doses of 200 mg or higher per day may cause neurological disorders, such as loss of balance, loss of sensation in your legs, and allergic skin reactions. Certain medications, such as antibiotics, antidepressants and chemotherapy drugs, may interact with vitamin B6 -- so be sure to advise your doctor of all medications you are taking before beginning a B6 regimen.
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