Vitamin B6, also known as pyridoxine, helps brain function and helps the body convert protein to energy. Some research has shown that vitamin B6 works with folic acid and B12 to reduce levels of homocysteine (an amino acid) in the blood. Elevated homocysteine levels can increase a person's risk of heart attack. Nutritionists categorize vitamins by the materials that a vitamin will dissolve in. There are two categories: water-soluble and fat-soluble vitamins. Water-soluble vitamins, which include the B-complex group and vitamin C, travel through the bloodstream. Whatever water-soluble vitamins are not used by the body are eliminated in urine, which means you need a continuous supply of them in your food. Vitamin B6 is a water-soluble vitamin.
How Much Vitamin B6 Is Enough?

Women should have 1.5 milligrams of pyridoxine daily and men should have 1.7 milligrams daily.



Intake:

Recommended Dietary Allowance (RDA) for Vitamin B6
Babies 0 to 1 years 0.1
Children 1 to 3 years 0.5 mg/day
Children 4 to 8 years 0.6 mg/day
Children 9 to 13 years 0.9 mg/day
Teenager boy 13 to 15 1.1 mg/day
Teenager girl13 to 15 1.0 mg/day
Teenager boy 16 to 19 1.3 mg/day
Teenager girl 16 to 19 1.1 mg/day
Men 1.7 mg/day
Women 1.5 mg/day
Pregnant women 1.9 mg/day
Nursing mother 2.0 mg/day

Function:
Pyridoxine is required for the balancing of hormonal changes in women as well as assisting the immune system and the growth of new cells. It is also used in the processing and metabolism of proteins, fats and carbohydrates, while assisting with controlling your mood as well as your behavior. Pyridoxine might also be of benefit for children with learning difficulties, as well as assisting in the prevention of dandruff, eczema and psoriasis.
Source:
Good sources to obtain pyridoxine from are brewer's yeast, eggs, chicken, carrots, fish, liver, kidneys, peas, wheat germ, walnuts, bananas, soybeans, oats and nuts.
Food Serving Vitamin B6 (mg)
Fortified cereal 1 cup 0.5-2.5
Banana 1 medium 0.68
Salmon 3 ounces 0.48
Turkey, without skin 3 ounces 0.39
Chicken, light meat without skin 3 ounces 0.46
Potato, baked, with skin 1 medium 0.70
Spinach, cooked 1 cup 0.44
Hazelnuts, dry roasted 1 ounce 0.18
Vegetable juice cocktail 6 ounces 0.25


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