Vitamin B6 is used as a cofactor for about 100 different enzyme reactions for amino acids, lipids, and glucose, making neurotransmitters, making and using hemoglobin, making histamine. It is essential in the immune system, and for genetic expression. It is important for the nervous system, creation of red blood cells, psychological function, and immune health. Sources include milk, ricotta cheese, salmon, tuna, egg, chicken liver, beef, carrot, spinach, sweet potato, green peas, bananas, chickpeas, avocado.
Quick Facts
-A group of molecules that are similar and can be converted between each other in the body
-The active form in the body is used as a cofactor for about 100 different enzyme reactions for amino acids, lipids, and glucose, making neurotransmitters, making and using hemoglobin, making histamine
– Essential in immune system, and gene expression
-Important for the nervous system, creation of red blood cells, psychological function, and immune health
-Three forms: pyridoxine, pyridoxamine, and pyridoxal
-Precursor to coenzyme pyridoxal 5`-phosphate (PLP). The enzyme commission has found 140 activities dependent on PLP, about 4% of the total in the body.
[52]
RDI
Males 19 – 30 yrs: 1.3 mg
Females 19 – 30 yrs: 1.3 mg
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Deficiency
-Skin conditions like eczema or dermatitis, cracks or sores on lips and mouth, inflammation of mucous membranes of the mouth or tongue, nerve problems including convulsions and seizures, arm and leg cramps, numbness of hands and feet, irritability or mood disturbance, depression, nausea or dizziness, migraines, anemia, chronic fatigue or muscle weakness, reduced immunity to infections, asthma [160]
Toxicity
-Doesn’t happen from food, but may happen with supplements and includes symptoms of numbness of extremities, ataxia (slurred speech, stumbling, falling, incoordination), high sensitivity especially in the skin, bone pains, muscle weakness, numbness, and muscle twitching [169]
-An upper limit of 100mg / day is recommended [https://ods.od.nih.gov/factsheets/VitaminB6-Consumer/]
Sources
Milk, ricotta cheese, salmon, tuna, egg, chicken liver, beef, carrot, spinach, sweet potato, green peas, bananas, chickpeas, avocado [125]
