Facts About Vitamin B6¹

Anne Kendall²

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Why do we need vitamin B6?

Vitamin B6 is needed to break down the protein we eat. Our bodies also use vitamin B6 to make important body proteins. This vitamin (also called pyridoxine) helps our muscles use energy. It also helps make brain chemicals that tell the systems in our bodies what to do.

What happens if we don't get enough vitamin B6?

People who don't get enough vitamin B6 may have skin problems or anemia. They may experience confusion, depression, and convulsions. The immune system can be affected, making it harder to fight disease.

Vitamin B6 deficiency is rare because this vitamin is found in many foods. However, use of certain medications like levodopa or isoniazid can cause a deficiency. Also, people who eat very high-protein diets may have a higher requirement for vitamin B6.

How much vitamin B6 do we need?

The following table lists recommended daily intakes of vitamin B6. Older adults need slightly more vitamin B6 in their diets. Women who are pregnant or breastfeeding also have higher vitamin B6 needs.

Table 1.

Life Stage	Amount (mg/day)
Adults, ages 19-50	1.3
Men, ages 51+	1.7
Women, ages 51+	1.5
Pregnancy	1.9
Lactation	2.0
mg = milligrams of vitamin B₆

How can we get enough vitamin B6?

One of the best sources of vitamin B6 in the U.S. diet is fortified ready-to-eat cereal. Look for the word “pyridoxine” in the ingredient list on the cereal label to see if vitamin B6 has been added.

Other rich sources of vitamin B6 are beef liver, other organ meats, and fortified soy-based meat substitutes. Good sources are meat, fish, and poultry, and starchy vegetables such as potatoes, plantains, and winter squash.

Here are some foods and the amount of vitamin B6 they contain:

Table 2.

Food	Vitamin B₆ (mg/serving)
Fortified cereal, 1 cup	1.0
Beef liver, cooked, 3 oz	0.9
Banana, 1 medium	0.5
Chicken breast, cooked, 3 oz	0.5
Potato, baked, with skin, 1 medium	0.5
Beef, top round, cooked, 3 oz	0.4
Plantain, cooked, slices, 1 cup	0.4
Pork loin, cooked, 3 oz	0.3
Salmon, cooked, 3 oz	0.2
oz = ounce mg = milligrams

What about supplements?

Most people get plenty of vitamin B6 in their diets, so supplements usually are not needed. Vitamin B6 is included in most multivitamin supplements. Adequate B6 intake may reduce heart disease risk.

How much is too much?

No problems are known from eating large amounts of vitamin B6 in foods. However, taking large doses of vitamin B6 in supplements can cause nerve damage. This can be so severe that walking is impossible. Nerve damage from excess vitamin B6 can be permanent. If you take a supplement, do not take more than 100 to 150% of the Daily Value for vitamin B6 per day. Keep your total vitamin B6 intake less than 100 mg/day from food and supplements combined.

Where can I get more information?

The Family and Consumer Sciences (FCS) agent at your county Extension office may have more written information and nutrition classes for you to attend. Also, a registered dietitian (RD) can provide reliable information to you.

Reliable nutrition information may be found on the Internet at the following sites:

http://solutionsforyourlife.ufl.edu

http://www.nal.usda.gov/fnic

http://www.nutrition.gov

Footnotes

This document is FCS8700, one of a series of the Department of Family, Youth and Community Sciences, Florida Cooperative Extension Service, Institute of Food and Agricultural Sciences, University of Florida. Publication date: July 2006.Reviewed September 2009. Please visit the EDIS Web site at http://edis.ifas.ufl.edu.

Anne Kendall, PhD, RD, LD/N, lecturer, Food Science and Human Nutrition Department, Cooperative Extension Service, Institute of Food and Agricultural Sciences, University of Florida, Gainesville, FL 32611.

The Institute of Food and Agricultural Sciences (IFAS) is an Equal Opportunity Institution authorized to provide research, educational information and other services only to individuals and institutions that function with non-discrimination with respect to race, creed, color, religion, age, disability, sex, sexual orientation, marital status, national origin, political opinions or affiliations. For more information on obtaining other extension publications, contact your county Cooperative Extension service.

U.S. Department of Agriculture, Cooperative Extension Service, University of Florida, IFAS, Florida A. & M. University Cooperative Extension Program, and Boards of County Commissioners Cooperating. Millie Ferrer-Chancy, Interim Dean.

Facts About Vitamin B61