Your body needs adequate amounts of vitamin B6 to support various functions. B6 is a water-soluble vitamin, which means any excess is excreted and needs to be replenished through your diet. Your daily B6 needs can be met by eating a wide variety of foods, but you need to be careful with supplements as taking large doses can be harmful. If you are concerned about your B6 intake, speak with your physician, who can make personalized recommendations.
Vitamin B6
Vitamin B6 is involved in helping your body produce a variety of enzymes, metabolizing protein and making new red blood cells. B6 must be present in adequate levels for your nervous and immune systems to function properly. Since B6 is found in a wide variety of foods, deficiencies are rare except in those who eat a very limited diet for a long period of time, notes the Office of Dietary Supplements. A lack of vitamin B6 can cause skin inflammation, a sore tongue, depression, confusion, convulsions and anemia.
Daily Recommended Dosage
Daily requirements for B6 are between 1.3 mg and 1.7 mg for adults and 1.9 mg to 2.0 mg for children and women who are pregnant or lactating. While more research is needed, larger doses may be prescribed by a physician to manage various conditions. Higher doses of B6 may be used to treat heart disease, morning sickness related to pregnancy, depression, carpal tunnel syndrome, rheumatoid arthritis, Parkinson's disease and premenstrual syndrome.
However, it is not advisable to take any more than 100 mg per day unless under medical supervision, reports the University of Maryland Medical Center. Your doctor can run a simple blood test to check your level of B6 and then make recommendations on how much to consume based on your overall health.
Food Sources
To help meet your B6 daily needs, the Linus Pauling Institute recommends including foods that are fortified as well as bananas, chicken, turkey and spinach. One cup of cooked spinach can provide 0.44 mg, a medium banana contains about 0.43 mg, and fortified foods such as cereal can have between 0.5 mg to 2.5 mg per cup. Potatoes, nuts and fortified juices and breads can also help you easily meet your daily needs.
Side Effects
Taking more than 100 mg of B6 per day can cause nerve damage to the arms and legs. Sensitivity to sunlight, nausea, abdominal pain, allergic skin reactions and loss of appetite are other possible side effects of large doses of B6. As with all supplements, there is a possibility that taking B6 can interact with other herbal, over-the-counter or prescription medications you may be taking. Your doctor can review your complete medical history to decide if supplementation is needed and how much is safe.
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