Vitamins are essential nutrients your body needs on daily basis. A vitamin B-complex supplement contains all of the eight B vitamins, including vitamin B6. One B-complex pill may provide 100 percent of your daily vitamin B6 requirement. In addition, many foods contain vitamin B6. Thus, taking an additional vitamin B6 supplement together with a B-complex supplement is not usually necessary. Taking vitamin B6 in excess may even be toxic. Always consult your health care provider before taking any vitamin supplements.
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B vitamins are water-soluble vitamins, essential for normal growth and development. B-complex supplement contains eight B vitamins called thiamin, riboflavin, niacin, panthoenic acid, vitamin B6, biotin, folic acid and vitamin B12. One B-complex supplement usually provides 100 percent of your daily recommended doses of each B vitamin.
Vitamin B6 occurs in three forms, known as pyroxidal, pyridoxine and pyriodoxamine. Your body cannot make vitamin B6, so you need to get it from your diet. Vitamin B6 has several important roles, including releasing stored glucose, synthesis of neurotransmitters, formation of red blood cells and nucleic acid synthesis. Vitamin B6 deficiency may cause irritability, depression, confusion and skin ulcers, according to the Linus Pauling Institute.
Although vitamin B6 has essential functions in your body, over-consumption of vitamin B6 may lead to toxicity. According to the Linus Pauling Institute, long-term consumption of vitamin B6 in high doses may cause painful neurological symptoms known as sensory neuropathy. To prevent neuropathy, you should not consume more than 100 mg of vitamin B6 per day.
The recommended daily intake of vitamin B6 differs with age and sex. Infants should get 0.1 to 0.3 mg, children ages 1 to 8 should get 0.5 to 0.6 mg and children ages 9 to 13 should get 1 mg per day. The recommended intake for 14- to 50 year-old men and women is around 1.3 mg per day. Pregnancy and breast-feeding increases vitamin B6 requirement to 1.9 to 2 mg per day, respectively. Also, women and men age 51 should increase their intake to 1.5 or 1.7 mg per day, respectively.
Eating a complete and balanced diet is usually enough to provide you with enough vitamin B6, according to the Centers for Disease Control and Prevention. Foods rich in vitamin B6 include fortified cereal, banana, salmon, turkey, chicken, potato and spinach.