Vitamin B6 (Pyridoxine) is essential for the following body functions:
* metabolization of protein
* production of vitamin B3 from tryptophan
* healthy blood
Sources of Vitamin B6:
| Food / 100g | Amount (mg) |
| Wheatgerm | 3.3 |
| Lentil, dry | 0.9 |
| Walnut, shelled | 0.7 |
| Hazelnuts, shelled | 0.6 |
| Baked potato | 0.5 |
Dietary Reference Intake
| Life Stage Group | RDA/AI* mg / day | Upper Limit mg / day |
| Infants 0-6 months 7-12 months | 0.1* 0.3* | Not determinable Not determinable |
| Children 1-3 years 4-8 years | 0.5 0.6 | 30 40 |
| Males 9-13 years 14-18 years 19-50 years 51 – >70 years | 1.0 1.3 1.3 1.7 | 60 80 100 100 |
| Females 9-13 years 14-18 years 19-50 years 51 – >70 years | 1.0 1.2 1.3 1.5 | 60 80 100 100 |
| Pregnancy <19 years 19 – >50 years | 1.9 1.9 | 80 100 |
| Lactation <19 years 19 – >50 years | 2.0 2.0 | 80 100 |
RDA = Recommended Dietary Allowances
AI* = Adequate Intakes
UL = Upper Limit
Vitamin B6 Deficiency
A deficiency of vitamin B6 alone is relatively uncommon and often occurs in association with other vitamins of the B complex.
Vitamin B6 Overdose
An excess of vitamin B6 (over 3g a day) can cause:
* nerve damage.