Vitamin B6 – Pyridoxine

The water-soluble vitamin B6 appears in three different forms: Pyridoxine, pyridoxal und pyridoxamine. Vitamin B6 is involved in over 100 enzymatic reactions in different areas of the metabolism. It is vital since it helps the body to produce energy and signal transmission among the nerve cells. It is also works in the formation of hormones, red blood cells and the immune system’s cells. Additionally, vitamin B6 is involved in the production of serotonin, which influences mood and mental well-being.

Functions in the Body

  • Converts food into energy
  • Strengthens the nervous system and mental health
  • Strengthens the immune system
  • Aids in the production of red blood cells
  • Regulates hormone activity

Deficiency Symptoms

  • Nervous system disorders (irritability, depression)
  • Weakening of the immune system (inflammation of the skin and mucous membranes, etc.)
  • Deficiencies usually occur in combination with other B vitamin deficiencies. The elderly, the underweight, as well as pregnant women and lactating mothers are at risk.

Overdose

A long-term intake of 500 mg per day can cause disturbed sensory perception. These symptoms subside when the daily intake is reduced to normal again.

Interactions

+ Vitamin B6’s use and efficacy is reinforced by minerals such as calcium, magnesium, zinc, etc.
– Contraceptives, low food intake (including being underweight) chronic alcohol intake and high protein intake reduce vitamin B6’s effects.

Sources

Chicken, pork, fish, nuts, potatoes and whole grain products are especially good vitamin B6 sources. Vegetables and fruits are relatively poor in vitamin B6.

Recommended Daily Amounts

(male/female)
Young people 1.6 mg / 1.2 mg
Adults 1.5 mg / 1.2 mg
Adults over 65 years old 1.4 mg / 1.2 mg

«5 a Day» Helps Your Vitamin Supply

Foods and their quantities that fulfil the 1.2mg daily vitamin B6 requirement are: 400 grams of sweet peppers, 430 grams of corn or onion, 460 grams of Brussels sprouts, 480 grams of lamb’s lettuce, 280 grams of banana, 330 grams of passion fruit or 540 grams of elderberries must be eaten.