Vitamin B-6, pyridoxine, is a water-soluble vitamin naturally present in certain foods and added to other foods. The Food and Nutrition Board recommends that all adults ages 19 to 50 consume 1.3 milligrams of the vitamin daily. This amount increases for women who are breast-feeding or pregnant. People who do not get enough vitamin B-6 in their diets can obtain it through supplements. Talk to your doctor before adding B-6 or any supplement to your diet.
Identification
Your body uses vitamin B-6 to produce red blood cells to metabolize proteins and a number of other enzyme reactions. Different types of foods are rich in vitamin B-6, with fish and organ meats containing the most. Some manufacturers fortify breakfast cereals with B-6 and other vitamins to ensure that children are receiving their nutrients. A vitamin B-6 deficiency alone is rare -- it usually occurs with other vitamin B deficiencies.
Recommendations
Nearly all vitamins should be consumed with food, but this is especially true for water-soluble vitamins such as B-6. On an empty stomach, vitamin B-6 can quickly pass through your body in urine, before your body is able to absorb it. Taking vitamin B-6 on an empty stomach can cause nausea and stomachaches in some people, irritation and acid reflux symptoms in others. Vitamin B-6 has both a calming and energizing effect, and should be taken early in the day so it doesn't disrupt sleep.
Drowsiness and Other Side Effects
Side effects of vitamin B-6 are generally mild, and toxicity is very rare. Side effects depend on the dosage of your vitamin and your sensitivity. The Food and Nutrition Board has established an upper limit for vitamin B-6 supplements: Adult men and women should not consume more than 100 milligrams a day unless directed by a doctor. Vitamin B-6, especially in large doses, can cause drowsiness, upset stomach and headache. Some people notice a tingling or burning sensation in their hands or feet. An empty stomach can increase these side effects.
Precautions
Consult your physician before you take vitamin B-6 supplements or any other supplements. Although the risk of toxicity is very low, vitamin B-6 can interact with certain medications. These medications include antibiotics, anti-epileptic drugs and medications for breathing problems. Since vitamin B-6 can cause drowsiness, be careful driving or operating heavy machinery when you first begin taking it. If you have a vitamin B-6 deficiency, include more food in your diet that is high in vitamin B-6. This includes nonanimal protein such as chickpeas, tofu, nuts, bananas, potatoes and some vegetables.
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