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.
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
References
- 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
- 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.
- Chickpea header by jules on FlickrCC, CC BY 2.0.
Last updated April 4th, 2016
