Vitamin B6 (pyridoxine)

Vitamin B6 (pyridoxine)Vitamin B6, also known as pyridoxine, is converted to the active forms, pyridoxal phosphate and pyridoxamine phosphate. Vitamin B6 is water-soluble and because it does not get stored in the body we depend on regular intake of the nutrient. Vitamin B6 is destroyed by heating and light.

Functions and importance for

Deficiencies and poor utilisation may be caused by

Deficiency symptoms

Sources

Mainly meat, fish, garlic, vegetables, whole-grain products, eggs, and dairy products

Content of vitamin B6 (pyridoxine) in mg per 100 grams

Wheat germ 1.42
Garlic 1.24
Chicken 0.53
Avocado 0.42
Plaice 0.31


Recommended daily allowance (RDA)

Adults: 11 years of age and older: 1.4 mg
Children: 1-10 years of age: 0.8 mg

Increased need

Important information

Supplements should normally be taken with other B vitamins and not together with antacids.

Pregnancy

Studies suggest that large quantities of vitamin B6 may counteract nausea and vomiting during pregnancy. A physician must prescribe such doses.

Nutritional supplements and declarations

Vitamin B6 can also be declared as the total sum of the three natural active compounds: pyridoxine, pyridoxal, and pyridoxamine. Product labels often list pyridoxine hydrochloride instead of vitamin B6.

Overdosing - side effects

Vitamin B6 overdosing is rarely seen, as the nutrient is water-soluble and excess amounts are excreted in the urine. With ingestion of very large quantities such as 10 grams impaired coordination of movements may occur together with reduced sense of touch in arms and legs. The same symptoms may also occur after longer periods of ingesting doses of 100-200 mg of vitamin B6 (70-140 times above the RDA level)

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