Glossary: Vitamin B6

Vitamin B6

Also known as: Pyridoxine; Pyridox

What is it?

Necessary for the metabolism of PROTEIN, this VITAMIN also converts glycogen (a complex carbohydrate) into GLUCOSE (a sugar), which can be utilized by muscles. It's also needed to build certain AMINO ACIDS and to turn others into hormones, among them one that synthesizes NIACIN (an important B vitamin) out of TRYPTOPHAN (an essential amino acid). The body uses pyridoxine to build red blood cells and maintain nerve tissue. Pyridoxine also plays a role in the metabolism of POLYUNSATURATED FATS.

U.S. RDA FOR VITAMIN B6
babies: birth to 6 months 6 months to 1 year	0.3 mg per day 0.6 mg per day
children: 1 to 3 years 4 to 6 years 7 to 10 years	1 mg per day 1.1 mg per day 1.4 mg per day
men and boys: 11 to 14 years 15 to 51+ years	1.7 mg per day 2 mg per day
women and girls: 11 to 14 years 15 to 18 years 19 to 51+ years	1.4 mg per day 1.5 mg per day 1.6 mg per day
pregnant women	2.2 mg per day
nursing mothers	2.1 mg per day

Deficiency Symptoms

Mouth sores, nausea, nervousness, anemia, convulsions. The good news, however, is that B6 deficiencies aren't common and usually occur only with an overall B-COMPLEX deficiency.

Precautions

Too much pyridoxine can be quite toxic, causing temporary or permanent nerve damage. But this happens only when high dosages are taken over prolonged periods to relieve the symptoms of premenstrual syndrome or mental illness. Still, heavy drinkers or those on the pill, diuretics or penicillamine may need to up their intake of B6 (check with your doctor or registered dietitian). Processing destroys much of the B6 present in food: As much as 70 percent may be lost in the making of cereal and 75 percent in the milling of refined flour (this vitamin is not replaced in enriched foods). Canned vegetables may have lost even more B6 — as much as 90 percent. Luncheon meats lose 50 to 70 percent in the processing, even frozen fruits 15 percent. Heat and ultraviolet light take a toll, too.

Good Sources

Fish, meat, poultry, unprocessed whole grains, legumes, potatoes, sweet potatoes, nuts, avocados, bananas and brewer's yeast.