Important Facts About Vitamin B6

What You Should Know About This Vitamin and Your Health!






Some important facts about vitamin B6! This is a water soluble vitamin and cannot be manufactured by the body. You must get it through the foods you eat or by supplementation. Fortunately, vitamin B6 is readily available in common foods.


Foods High in Vitamin B6

Here is a list of some of the foods containing vitamin B6:

  • Fortified cereals and grains
  • Bananas
  • Salmon
  • Hazelnuts
  • Turkey
  • Chicken
  • Spinach
  • Potatoes


Benefits of Vitamin B6

Here are some of the many vitamin B benefits:

  • Strengthens your immune system
  • Reduces morning sickness in pregnant women
  • Helps stabilize mood swings in pregnant women
  • Instrumental in making melatonin in the body
  • Strengthens the cardiovascular system


Vitamin B6 Toxicity

Fortunately, vitamin B6 toxicity is not common! The recommended maximum dosage is 100mg per day. The only reported cases of vitamin B6 toxicity have resulted from taking high dosage (over 1,000mg) for an extended period of time. No food related B6 toxicity cases have ever been reported.

An overdose of B6 can lead to a condition called sensory neuropathy. Symptoms are pain in the extremities and could include difficulty in walking in some extreme cases. No cases have been reported with intakes of less than 200mg per day.


Vitamin B6 Dosage

Here is the recommended dosage for B6:

Recommended Dietary Allowance (RDA) for Vitamin B6

Life Stage Age Males (mg/day) Females (mg/day)

Infants 0-6 months 0.1 (AI) 0.1 (AI)

Infants 7-12 months 0.3 (AI) 0.3 (AI)

Children 1-3 years 0.5 0.5

Children 4-8 years 0.6 0.6

Children 9-13 years 1.0 1.0

Adolescents 14-18 years 1.3 1.2

Adults 19-50 years 1.3 1.3

Adults 51 years and older 1.7 1.5

Pregnancy all ages - 1.9

Breast-feeding all ages - 2.0

Chart courtesy of Linus Pauling Institute




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