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    Vitamin B6

    Pyridoxal; Pyridoxine; Pyridoxamine

    Vitamin B6 is a water-soluble vitamin. Water-soluble vitamins dissolve in water. The body cannot store them. Leftover amounts of the vitamin leave the body through the urine. That means you need a continuous supply of such vitamins in your diet.

    Function

    Vitamin B6 helps the body to:

    • Make antibodies. Antibodies are needed to fight many diseases.
    • Maintain normal nerve function
    • Make hemoglobin. Hemoglobin carries oxygen in the red blood cells to the tissues. A vitamin B6 deficiency can cause a form of anemia.
    • Break down proteins. The more protein you eat, the more vitamin B6 you need.
    • Keep blood sugar (glucose) in normal ranges

    Food Sources

    Vitamin B6 is found in:

    • Avocado
    • Banana
    • Legumes (dried beans)
    • Meat
    • Nuts
    • Poultry
    • Whole grains

    Fortified breads and cereals may also contain vitamin B6. Fortified means that a vitamin or mineral has been added to the food.

    Side Effects

    Large doses of vitamin B6 can cause:

    • Difficulty coordinating movement
    • Numbness
    • Sensory changes

    Deficiency of this vitamin can cause:

    • Confusion
    • Depression
    • Irritability
    • Mouth and tongue sores

    (Vitamin B6 deficiency is not common in the United States.)

    Recommendations

    The Recommended Dietary Allowance (RDA) for vitamins reflects how much of each vitamin people should receive on a daily basis. The RDA for vitamins may be used to help create goals for each person.

    How much of each vitamin is needed depends on a person's age and gender. Other factors, such as pregnancy and illnesses, are also important. Ask your health care provider which amount is best for you.

    Dietary Reference Intakes for vitamin B6:

    Infants

    • 0 - 6 months: 0.1* milligrams per day (mg/day)
    • 7 - 12 months: 0.3* mg/day

    *Adequate intake (AI)

    Children

    • 1 - 3 years: 0.5 mg/day
    • 4 - 8 years: 0.6 mg/day
    • 9 - 13 years: 1.0 mg/day

    Adolescents and Adults

    • Males age 14 to 50 years: 1.3 mg/day
    • Males over 50 years: 1.7 mg/day
    • Females age 14 to 18 years: 1.2 mg/day
    • Females age 19 to 50 years: 1.3 mg/day
    • Females over 50 years: 1.5 mg/day

    The best way to get the daily requirement of essential vitamins is to eat a balanced diet that contains a variety of foods.

    References

    Escott-Stump S, ed. Nutrition and Diagnosis-Related Care. 6th ed. Philadelphia, Pa: Lippincott Williams & Wilkins; 2008.

    Sarubin Fragaakis A, Thomson C. The Health Professionals' Guide to Popular Dietary Supplements. 3rd ed. Chicago, Il: American Dietetic Association; 2007.

    Institute of Medicine. Food and Nutrition Board. Dietary Reference Intakes for Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, and Choline. National Academy Press, Washington, DC, 1998.

    Hamrick I, Counts SH. Vitamin and mineral supplements. Wellness and Prevention. December 2008:35(4);729-747.

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    • Vitamin B6 benefit

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    • Vitamin B6 source

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      • Vitamin B6 benefit

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      • Vitamin B6 source

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      A Closer Look

      Self Care

        Tests for Vitamin B6

          Review Date: 2/18/2013

          Reviewed By: Alison Evert, MS, RD, CDE, Nutritionist, University of Washington Medical Center Diabetes Care Center, Seattle, Washington. Also reviewed by A.D.A.M. Health Solutions, Ebix, Inc., Editorial Team: David Zieve, MD, MHA, David R. Eltz, Stephanie Slon, and Nissi Wang.

          The information provided herein should not be used during any medical emergency or for the diagnosis or treatment of any medical condition. A licensed medical professional should be consulted for diagnosis and treatment of any and all medical conditions. Links to other sites are provided for information only -- they do not constitute endorsements of those other sites. © 1997- A.D.A.M., Inc. Any duplication or distribution of the information contained herein is strictly prohibited.
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