Vitamin B6

Definition: Vitamin B6, or pyridoxine, is a member of the water-soluble family of B complex vitamins. It's required for protein and glucose metabolism and to make hemoglobin, a component of red blood cells that carries oxygen to all the parts of your body.

Vitamin B6 is also needed for normal immune system function by maintaining the health of your thymus, spleen and lymph nodes. Vitamin B6 is also required for normal nervous system function.

Daily Requirements

Males

1 to 3 years 0.5 mg per day
4 to 8 years 0.6 mg per day
9 to 13 years 1.0 mg per day
14 to 30 years 1.3 mg per day
31+ years 1.7 mg per day

Females

1 to 3 years 0.5 mg per day
4 to 8 years 0.6 mg per day
9 to 13 years 1.0 mg per day
14 to 30 years 1.3 mg per day
31+ years 1.5 mg per day

Vitamin B6 supplements have been recommended for relief of carpal tunnel syndrome, depression, headaches and premenstrual syndrome. However, research hasn't provided sufficient evidence for these recommendations. Vitamin B6 supplements will reduce homocysteine levels in your blood, though supplementation does not appear to reduce the risk of cardiovascular disease.

Taking large amounts of supplemental vitamin B6 may result in nerve damage. The Institute of Medicine established 100 milligrams per day as the upper tolerable intake level.

Vitamin B6 is found naturally in a variety of foods such as fish, meat, beans and legumes and many vegetables. Supplementation should not be necessary.

Also Known As: pyridoxine, pyridoxal, pyridoxamine

_Sources:

Office of Dietary Supplements. "Dietary Supplement Fact Sheet: Vitamin B6." NIH. Updated 08/2007.

Food and Nutrition Board. "Dietary Reference Intakes." Institute of Medicine. Published 2004.