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What Is Vitamin B6 Used for?
Also known as pyridoxine, vitamin B6 is present in fortified cereals and other foods Your doctor may suggest adding these foods to your diet to correct a vitamin B6 deficiency or that you take it in supplement form. Included in B vitamin supplements and multivitamins, vitamin B6 is also sold individually under the names pyridoxamine, pyridoxal-5-phosphate or pyridoxal.
Benefits
All B vitamins help turn food into fuel, giving you the energy you need during the day. The B-complex vitamins also promote proper liver, eye and nervous system function, as well as healthy skin and hair. Vitamins B6, B9 and B12 additionally fight heart disease and boost immunity. Beyond the attributes it shares with other B vitamins, vitamin B6 additionally promotes brain development and regulates hormones such as melatonin, norepinephrine and serotonin, which regulate sleeping patterns and mood.
- All B vitamins help turn food into fuel, giving you the energy you need during the day.
- Beyond the attributes it shares with other B vitamins, vitamin B6 additionally promotes brain development and regulates hormones such as melatonin, norepinephrine and serotonin, which regulate sleeping patterns and mood.
Deficiencies
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Certain medications may interfere with your body’s ability to absorb vitamin B6, as can abusing alcohol. Deficiency of vitamin B6 is rare; symptoms include seizures, mood swings, swollen tongue and mouth sores. Among the prescriptions which may interfere with proper vitamin B6 absorption are those used for asthma, arthritis, blood pressure and tuberculosis. Always check with your doctor about symptoms you experience after starting a new medication. The Linus Pauling Institute additionally suggests that an increased protein intake may lead to a need for more B6 to support the metabolism of the amino acids in protein 2. If you are on a high-protein diet, ask your doctor about other nutritional adjustments you may need to make.
- Certain medications may interfere with your body’s ability to absorb vitamin B6, as can abusing alcohol.
Recommended Daily Allowance
Once on solid foods, young children need between 0.5 and 1.0 milligrams of vitamin B6 each day. During adolescence, the RDA rises to 1.3 milligrams for boys and 1.2 milligrams for girls. Adult men and women need 1.3 milligrams of vitamin B6 until about age 50. Older men should increase their intake to about 1.7 milligrams, while older women need about 1.5 milligrams. Pregnant and nursing women need between 1.9 and 2.0 milligrams of the nutrient.
- Once on solid foods, young children need between 0.5 and 1.0 milligrams of vitamin B6 each day.
- Pregnant and nursing women need between 1.9 and 2.0 milligrams of the nutrient.
Sources
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Foods highest in vitamin B6 include:
- fortified cereals
- turkey
- salmon
- chicken
- bananas
- hazelnuts
- vegetable juice
- spinach
- skin-on potatoes
- according to Linus Pauling Institute [2](https://lpi.oregonstate.edu/mic/vitamins/vitamin-B6 'inline-reference::Linus Pauling Institute; Vitamin B6 Jane Higdon
- Ph.D.')
Of the 1.5 milligrams the average adult needs of the nutrient each day, only fortified cereal provides it in a single serving. Because most people get enough vitamin B6 from their daily diet or from multivitamins, check with your doctor before seeking out the nutrient specifically
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References
- University of Maryland Medical Center: Vitamin B6
- Linus Pauling Institute; Vitamin B6 Jane Higdon, Ph.D.
- U.S. National Library of Medicine. MedlinePlus. Vitamins. Reviewed February 2, 2019.
- U.S. National Library of Medicine. MedlinePlus. Vitamin D Deficiency.
- U.S. National Library of Medicine. MedlinePlus. Vitamin B12 deficiency anemia. Reviewed January 19, 2018.
- U.S. National Library of Medicine. MedlinePlus. Pellagra. Reviewed October 12, 2018.
- National Institute of Neurological Disorders and Stroke. Restless Legs Syndrome Fact Sheet.
- Vici G, Belli L, Biondi M, Polzonetti V. Gluten free diet and nutrient deficiencies: A review. Clin Nutr. 2016;35(6):1236-1241. doi:10.1016/j.clnu.2016.05.002
- Wacker M, Holick MF. Sunlight and Vitamin D: A global perspective for health. Dermatoendocrinol. 2013;5(1):51-108. doi:10.4161/derm.24494
- Crohn’s & Colitis Foundation. Vitamin and Mineral Supplementation.
- Foundation for Peripheral Neuropathy. Vitamin B12 Deficiency Neuropathy.
- U.S. National Library of Medicine. MedlinePlus. Vitamin B Test. Updated May 28, 2019.
- International Foundation for Gastrointestinal Disorder. Malabsorption.
- Diab L, Krebs NF.Vitamin Excess and Deficiency.Pediatr Rev. 2018 Apr;39(4):161-179. doi: 10.1542/pir.2016-0068.
- Thomas-Valdés S, Tostes MDGV, Anunciação PC, da Silva BP, Sant'Ana HMP.Association between vitamin deficiency and metabolic disorders related to obesity.Crit Rev Food Sci Nutr. 2017 Oct 13;57(15):3332-3343. doi: 10.1080/10408398.2015.1117413.
Writer Bio
Ellen Douglas has written on food, gardening, education and the arts since 1992. Douglas has worked as a staff reporter for the Lakeville Journal newspaper group. Previously, she served as a communication specialist in the nonprofit field. She received her Bachelor of Arts from the University of Connecticut.