All About Vitamin B6

by | Jul 11, 2022 | Articles | 0 comments

The next in the list of the B vitamins, B6. Vitamin B6 is just as important as all the other B vitamins. Vitamin B6 is also known as pyridoxine that acts as a coenzyme in amino acid metabolism. To make sure you get enough in everyday, follow the RDI for your age bracket.

The Recommended Daily Intake (RDI) of vitamin B6 for each age are:

Infants

  • 0-6 months: 0.1 mg/day
  • 7-12 months: 0.3 m/day

Children

  • 1-3 years: 0.4 mg/day
  • 4-8 years: 0.5 mg/day
  • 9-13 years: 1 mg/day

Boys

  • 14-18 years: 1.3 mg/day

Girls

  • 14-18 years: 1.2 mg/day

Adults

  • 19-50 years: 1.3 mg/day

Men

  • 51+ years: 1.7 mg/day

Women

  • 51+ years: 1.5 mg/day

During Pregnancy

  • 14+ years: 1.9 mg/day

During Lactation

  • 14+ years: 2 mg/day

 

Vitamin B6 Toxicity

An excess amount of vitamin B6 can be very damaging to the body if you are not careful. Intaking an excessive amount of vitamin B6 can cause nerve damage, sensitivity to light, and painful skin lesions.

Upper Limits

Infants

  • 0-12 months: not established

Children

  • 1-3 years: 15 mg/day
  • 4-8 years: 20 mg/day
  • 9-13 years: 30 mg/day

Teens

  • 14-18 years: 40 mg/day

Adults

  • 19+ years: 50 mg/day

During Pregnancy and Lactation

  • 14-18 years: 40 mg/day
  • 19+ years: 50 mg/day

 

Vitamin B6 Deficiency

A deficiency in vitamin B6 is not good for the body and your health. Deficiency symptoms include anemia, slow growth, skin problems, and convulsions.

 

Foods Containing Vitamin B6

It is best to get your vitamin intake from natural food sources and help from high quality supplements such as a multivitamin.

Here is a list of foods with their Daily Values of vitamin B6.

Meat

  • Beef liver (pan fried, 3 oz) – 53% DV
  • Chicken breast (roasted, 3 oz) – 29% DV
  • Turkey (meat only, roasted, 3 oz) – 25% DV
  • Ground beef (patty, 85% lean, broiled, 3 oz) – 18% DV

Vegetables

  • Chickpeas (canned, 1 cup) – 65% DV
  • Potatoes (boiled, 1 cup) – 25% DV
  • Sweet red peppers – 17% DV
  • Winter squash (baked, 1/2 cup) – 12% DV
  • Onions (chopped, 1/2 cup) – 6% DV
  • Spinach (frozen, chopped, boiled, 1/2 cup) – 6% DV

Fish

  • Yellowfin tuna (fresh, cooked, 3 oz) – 53% DV
  • Salmon (sockeye, cooked, 3 oz) – 35% DV

Fruits

  • Avocado – 30% DV
  • Bananas (1 medium) – 25% DV
  • Watermelon (raw, 1 cup) – 6% DV
  • Raisins (seedless, 1/2 cup) – 6% DV

Grains/Nuts

  • White rice (long-grain, enriched, cooked, 1 cup) – 6% DV
  • Nuts (mixed, dry roasted, 1 oz) – 6% DV

 


 

To learn more in depth you can check out these websites for more information or even visit Dr.Brooke’s website!

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