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Vitamin B6 Benefits, Deficiency Symptoms, Food Sources, Toxicity and Upper Limits

Introduction to Vitamin B6

Vitamin B6 is a collective name given to a group of compounds including Pyridoxine, Pyridoxal, and Pyridoxamine. The first form is found in plants and the later two forms are found in animals. Pyridoxine is the form of Vitamin B6 which is commonly used in supplements and fortified foods.

Benefits of Vitamin B6

  • It works as coenzyme for over 100 enzymes
  • Helps metabolism of proteins
  • Creates nonessential amino acids
  • Converts amino acid Tryptophan to Niacin
  • Helps metabolize fats and carbohydrates
  • Supports breakdown of glycogen
  • Required for production of hemoglobin
  • Keeps immune and nervous system healthy
  • May help reduce the risk of heart disease

Vitamin B6 Deficiency Symptoms

  • Sore tongue
  • Skin inflammation
  • Depression
  • Confusion
  • Possibly anemia

Daily Vitamin B6 Requirements

  • Men 19 to 50 years – 1.3 to 1.5 mg
  • Women 19 to 50 years – 1.3 to 1.7 mg

Vitamin B6 Upper Limits

  • The upper limits of Vitamin B6 is set to 100 mg daily to avoid nerve damage.

Vitamin B6 Toxicity

Vitamin B6 can be toxic if consumed more than upper limit specified. It can cause nerve damage. It can also cause difficulty while walking. Tingling sensation in the legs.

Vitamin B6 Sources

  • Barley, cooked, 1/2 cup – 0.1 mg
  • Broccoli, cooked, 1 cup – 0.3 mg
  • Winter squash, baked, 1 cup – 0.3 mg
  • Spinach, cooked, 1 cup – 0.4 mg
  • Baked potato, with skin, 1 small – 0.4 mg
  • Sweet red pepper, raw, 1 cup – 0.4 mg
  • Banana, medium – 0.4 mg
  • Prunes (dried plums), 1/2 cup – 0.5 mg
  • Kidney beans, cooked, 1/4 cup – 0.1 mg
  • Pinto beans, cooked, 1/4 cup – 0.1 mg
  • Flounder, cooked, 3 oz – 0.2 mg
  • Hamburger, lean, 3 oz – 0.3 mg
  • Chicken breast, skinless, roasted, 3 oz – 0.5 mg

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