Vitamin B6
Vitamin B6 is an important vitamin for a variety of body
functions and functioning. B6 is important to the production of hemoglobin, which carries oxygen to
your tissues via
red blood cells. It also plays an important role in the
metabolism of protein and
cell growth. Because of this, vitamin B6 is also critical
to a
healthy immune system.
In addition to its role with red blood cells, vitamin B6, through its help in proper
funtioning of the lymphoid system and organs, also plays an important role for
white blood cells. Your
nervous system needs vitamin B6 for the functioning of
neurotransmitters, required for the normal functioning and communication of nerve cells. There are
a variety of studies attempting to document the relationships between vitamin B6 and conditions
like depression, headaches, chronic pain and seizures.
Finally, B6 is important to keeping your blood sugar (blood glucose) within a normal range. Vitamin B6 helps convert nutrients and carbohydrates into glucose, so it is a particularly important vitamin when your caloric intake at a particular time is low and your body needs to maintain a normal level of glucose.
You can find vitamin B6 in a great variety of foods, from meat, fish, and some fruits and vegetables to beans and fortified cereals.
How much vitamin B6 do I need?
For adults between 19-50 years of age, men have an RDA (Recommended Dietary Allowance) of 1.3 mg
(milligrams) of vitamin B6. Women in the same age range have an RDA of 1.3 mg vitamin B6. Those
above age 50 are recommended for a slightly higher intake of B6: 1.7mg for men and 1.5mg for
women. According to the Office of Dietary Supplements at the National Institute of Health,
many older Americans have
low blood levels of B6.
Some signs of vitamin B6 deficiency include skin problems (inflammation), a sore tongue (glossitis), confusion, depression or anemia (these symptoms can be signs of other conditions as well). Vitamin B6 deficiency is fairly rare in the United States, with symptoms often not occuring until a deficiency of B6 has been sustained for quite a while.
What foods contain good levels of vitamin B6?
- 100% fortified cereal (3/4 cup) contains 2mg (milligrams), 100% of the Daily Value (DV)
- A medium baked potato (with skin) has .70 mg, or 35% of DV
- One medium banana: .68mg or 34% DV
- 1/2 chicken breast: .52mg or 25% DV
- 1/2 cup canned garbanzo beans: .57mg or 30% DV
- Tomato juice, 6 oz. canned: .20mg or 10% DV