Vitamins

VitaminB6



Last update: 2.5.2017.

A cofactor in many enzyme reactions

Supplement Watch - Vitamin B6

Other name(s) for Vitamin B6

Pyridoxine, pyridoxal, pyridoxamine

General information for Vitamin B6

Serves as a cofactor in many enzyme reactions mainly in amino acid metabolism including biosynthesis of neurotransmitters.

Solubility of Vitamin B6

Water

All B vitamins are water soluble.

Benefits of Vitamin B6

Aids in lowering homocysteine levels and may reduce the risk of heart disease. Helps convert tryptophan to niacin and serotonin, a neurotransmitter that plays key roles in sleep, appetite, and moods. Helps make red blood cells Influences cognitive abilities and immune function

Deficiency symptoms / disease

Anemia
peripheral neuropathy

Overdose symptoms / disease

Since Vitamin B6 is water soluble the toxicity is low.

FDA information for Vitamin B6

(Daily value/Recommended dietary allowance/Adequate intake)

Recommended intakes of nutrients vary by age and gender and are known as Recommended Dietary Allowances (RDAs) and Adequate Intakes (AIs). However, one value for each nutrient, known as the Daily Value (DV), is selected for the labels of dietary supplements and foods. A DV is often, but not always, similar to one's RDA or AI for that nutrient. DVs were developed by the U.S. Food and Drug Administration (FDA) to help consumers determine the level of various nutrients in a standard serving of food in relation to their approximate requirement for it. The label actually provides the %DV so that you can see how much (what percentage) a serving of the product contributes to reaching the DV.

Data from U.S. Department of Health & Human Services, National Institutes of Health, Daily values.

FDA general vitamin facts

FDA Vitamin name: Vitamin B6

FDA Vitamin aliases:

FDA Note: Vitamin B6 comprises a group of six related compounds: pyridoxal, pyridoxine, pyridoxamine, and 5’-phosphates (PLP,PNP, PMP)

FDA Function: Coenzyme in the metabolism of amino acids, glycogen and sphingoid bases.

FDA recommended dietary allowance / adequate intake

For infants from 0 to 6 months: 0.1*mg/d (AI).

For infants from 7 to 12 months: 0.3*mg/d (AI).

For children from 1 to 3 years: 0.5mg/d (RDA).

For children from 4 to 8 years: 0.6mg/d (RDA).

For males from 9 to 13 years: 1.0mg/d (RDA).

For males from 14 to 18 years: 1.3mg/d (RDA).

For males from 19 to 30 years: 1.3mg/d (RDA).

For males from 31 to 50 years: 1.3mg/d (RDA).

For males from 50 to 70 years: 1.7mg/d (RDA).

For males from 70 ears: 1.7mg/d (RDA).

For females from 9 to 13 years: 1.0mg/d (RDA).

For females from 14 to 18 years: 1.2mg/d (RDA).

For females from 19 to 30 years: 1.3mg/d (RDA).

For females from 31 to 50 years: 1.3mg/d (RDA).

For females from 50 to 70 years: 1.5mg/d (RDA).

For females from 70 years: 1.5mg/d (RDA).

For pregnant under 18 years: 1.9mg/d (RDA).

For pregnant from 19 to 30 years: 1.9mg/d (RDA).

For pregnant from 31 to 50 years: 1.9mg/d (RDA).

For lactating under 18 years: 2.0mg/d (RDA).

For lactating from 19 to 30 years: 2.0mg/d (RDA).

For lactating from 31 to 50 years: 2.0mg/d (RDA).

FDA Upper limit

For infants from 0 to 6 months: ND bmg/d.

For infants from 7 to 12 months: NDmg/d.

For children from 1 to 3 years: 30mg/d.

For children from 4 to 8 years: 40mg/d.

For males from 9 to 13 years: 60mg/d.

For males from 14 to 18 years: 80mg/d.

For males from 19 to 30 years: 100mg/d.

For males from 31 to 50 years: 100mg/d.

For males from 50 to 70 years: 100mg/d.

For males from 70 ears: 100mg/d.

For females from 9 to 13 years: 60mg/d.

For females from 14 to 18 years: 80mg/d.

For females from 19 to 30 years: 100mg/d.

For females from 31 to 50 years: 100mg/d.

For females from 50 to 70 years: 100mg/d.

For females from 70 years: 100mg/d.

For pregnant under 18 years: 80mg/d.

For pregnant from 19 to 30 years: 100mg/d.

For pregnant from 31 to 50 years: 100mg/d.

For lactating under 18 years: 80mg/d.

For lactating from 19 to 30 years: 100mg/d.

For lactating from 31 to 50 years: 100mg/d.

Food sources for Vitamin B6

Sunflower seeds

Pistachio nuts

Tuna

Turkey

Chicken

Lean pork

Dried prunes

Lean beef

Bananas

Avocados

Cooked spinach

Garlic

External links

Wikipedia-Pantothenic acid MedlinePlus-Vitamin B