Vitamin B6, also known as pyridoxine, is one of the B-complex vitamins. It is an essential component your body needs for breaking down carbohydrates, proteins and fats. You need it for normal nerve function, to form red blood cells, and to keep your skin healthy. Supplements are recommended because many processed foods have lowered levels but getting an excess can cause problems.
Why We Need B6
Your body uses B6 to help produce energy for your muscles. It is one of the components you need to make proteins and it is necessary to help breakdown other proteins. B6 is an essential part of nerve development and nerve function. You need it to coordinate other systems that keep your body working properly.
What Excess B6 Causes
Your daily intake of B6 from dietary food and supplement intake combined should never exceed 100 mg. Excess B6 can lead to skin problems and anemia. It is also associated with confusion, depression, convulsions and nerve damage. Because it is part of the balance of your immune system, too much can also cause a decrease in your resistance, making you more susceptible to diseases.
Needs and Sources of B6
Up to the age of 50, you need about 1.3 mg of B6 per day. Pregnant and lactating women have an increase need up to 2 mg a day. After the age of 50 your need increases slightly to 1.5 to 1.7 mg per day. Need for supplementation of B6 is rare because it is widely available in a broad range of dietary foods. A potato or banana provides about .5 mg. A cup of fortified cereal will provide 1 to 2 mg. With only a 3 oz. serving, chicken provides .5 mg and pork loin about .4 oz. You can even find about .23 mg in a single ounce of sunflower seeds.
Dangers of Excess B6
Because B6 is already available in your food and in multiple vitamins, there is a chance that additional supplements will result in excessive levels. "The New York Times" reported toward the end of the 20th century that doctors warned people that excess B6 dosages can cause nerve damage and that damage can be permanent. Problems can develop that can prevent you from being able to walk. You should never take more than 100 to 150 percent of the recommended daily value per day.
Member Comments