The Institute of Medicine's Food and Nutrition Board has set recommended dietary allowances, or RDA, for many essential nutrients, including vitamin B6. Vitamin B6 helps make oxygen-carrying red blood cells and antibodies that fight infection. It also assists in the functioning of the nervous system. Because B6 cannot be made in your body, you must obtain it by taking supplements and consuming B6-rich foods.
Recommended Dietary Allowance
The RDA of B6 is 0.5 mg for children ages 1 to 3, 0.6 mg for ages 4 to 8 and 1 mg for ages 9 to 13. Infants ages 7 to 12 months require 0.3 mg, while newborns up to 6 months require 0.1 mg. Males over ages 50 require 1.7 mg, while females of the same age require 1.5 mg. The RDA is 1.3 mg for males ages 14 to 50 and females ages 19 to 50. Teenage girls ages 14 to 18 require 1.2 mg of B6 daily.
Low B6 Levels
Low levels of B6 can lead to a deficiency, causing confusion, depression, irritability, mouth sores and skin inflammation. People with poor diets and older adults are likely to have a deficiency in B6. Because alcohol causes the body to lose B6, alcoholics have a greater risk of developing a deficiency. Certain medical conditions can decrease the levels of B6 in the blood, such as asthma and kidney disease.
Supplements
To help reach the RDA of B6, you can take supplements that are available as multivitamins, vitamin B complex or vitamin B6 only. Asthmatic children who are being treated with theophylline may require B6 supplements.
Taking too much B6 can cause nerve damage leading to pain, numbness and difficulty walking. The Food and Nutrition Board has therefore devised tolerable upper intake levels, or UL, for this vitamin. The UL is 30 mg for children ages 1 to 3, 40 mg for ages 4 to 8, 60 mg for ages 9 to 13, 80 mg for ages 14 to 18 and 100 mg for adults.
Foods With B6
Eat B6-rich foods to help reach the RDA of this vitamin. B6 occurs naturally in many vegetables including potatoes, sweet potatoes, Brussels sprouts, pepper, okra, avocado and Chinese cabbage. The U.S. Department of Agriculture lists salmon, halibut, tuna and swordfish as top fish sources of B6. Other sources include turkey, chicken, beef and liver. B6 also occurs in nuts, whole grains, beans and tomato products. Manufacturers add vitamin B6 to breakfast cereals and malted drinks.
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