Nutritional Doublethink
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      • Vitamin B6: Pyridoxine
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Vitamin B6: Pyridoxine

Vitamin B6 Functions

Pyridoxine has a role in energy metabolism, but also has a diverse range of functions. It's involved in over a hundred different reactions, mainly as a coenzyme. Some of the main functions include:
  • amino acid conversion
  • releasing stored glucose
  • immune function
  • brain development

Vitamin B6 Deficiency & Toxicity

Because it's involved in so many reactions in the body, deficiency will result in very general symptoms, such as weakness, fatigue and depression. Pyridoxine deficiency can lead to:
  • anemia
  • irritability
  • insomnia.
Pyridoxine toxicity is not common from food, but it can occur with supplementation. If you go to the store and start looking at some of those complex B vitamins and super B vitamins, you'll see amounts of 1,000, 2,000, 5,000 the times the recommended dietary allowance. It is possible to develop vitamin B6 (pyridoxine) toxicity from supplements.

Recommended Intake of Vitamin B6

Most male and female adults need 1.3 mg per day.
Age and Gender
Amount of Vitamin B6 per day
Infants 0-6 mo
0.1 mg
Infants 6-12 mo
0.3 mg
Children 1-3 yr
0.5 mg
Children 4-8 yr
0.6 mg
Males 9-13 yr
1.0 mg
Males 14-50 yr
1.3 mg
Males 51 and up
1.7 mg
Females 9-13 yr
1.0 mg
Females 14-18 yr
1.2 mg
Females 19-50
1.3 mg
Females 51 and up
1.5 mg

Food Sources of Vitamin B6

Pyridoxine is found in plant and animal sources. Some good sources include:
  • salmon
  • potato
  • turkey
  • avocado
  • chicken
  • cooked spinach
  • bananas
  • dried plums
< Niacin
Folate >

References

  1. Dietary Reference Intakes (DRIs): Recommended Dietary Allowances and Adequate Intakes, Vitamins. Food and Nutrition Board, Institute of Medicine, National Academies. United States Department of Agricultural. Last accessed April 2nd, 2016. https://fnic.nal.usda.gov/sites/fnic.nal.usda.gov/files/uploads/recommended_intakes_individuals.pdf
  2. Food Sources. Vitamin B6. Vitamins. Linus Pauling Institute Micronutrient Information Center. http://lpi.oregonstate.edu/mic/vitamins/vitamin-B6#food-sources. Last updated June 2014. Last accessed April 13, 2016.
  3. Chickpea header by jules on FlickrCC, CC BY 2.0.
Last updated April 4th, 2016

Nutritional Doublethink

Nutritional Doublethink™ is the simultaneous acceptance of two contradictory beliefs about a food, "unhealthy is healthy". This website explores these contradictions and their impact on health. The information on this website is not meant to replace the advice from your doctor or dietitian.

Copyright Nutritional Doublethink™, 2017

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  • Home
  • About
  • Blog
  • Chart
  • Gallery
  • Nutrition Topics
    • Nutrition Basics >
      • Food Label
      • Nutritious Diet
      • Whole vs Processed
      • Food Choices
      • Nutrition and Disease
    • Dietary Guidelines >
      • Determining Intakes
      • Portion Size
      • Food Groups
    • Digestive Tract >
      • Digestion & Absorption
    • Carbohydrates >
      • Carbohydrate Digestion
      • Carbohydrate Absorption
      • Sugar
      • Foods with Sugar
      • Fiber
      • Glucose Regulation
      • Carbohydrate Recommendations
    • Lipids >
      • Lipid Digestion
      • Cholesterol
      • Essential Fatty Acids
      • Trans Fatty Acids
      • Lipid Recommendations
    • Protein >
      • Protein Structure
      • Protein Functions
      • Protein Digestion
      • Protein Digestibility
      • Protein Recommendations
    • Vitamins >
      • Vitamin A
      • Vitamin D
      • Vitamin E
      • Vitamin K
      • Vitamin C
      • B-Vitamins
      • Vitamin B1: Thiamin
      • Vitamin B2: Riboflavin
      • Vitamin B3: Niacin
      • Vitamin B6: Pyridoxine
      • Vitamin B9: Folate
      • Vitamin B12: Cobalamin
    • Minerals >
      • Calcium
      • Sodium
      • Potassium
      • Iron