Pyridoxine, commonly referred to as vitamin B6, is a type of water-soluble vitamin. Unlike fat-soluble vitamins, water-soluble vitamins are not stored in the human body. As a result, humans need to obtain water-soluble vitamins daily to maintain adequate levels for proper bodily function.
In this article you can find:
- What are the benefits of vitamin B6?
- What foods are rich in vitamin B6?
- How much vitamin B6 do we require daily?
What are the benefits of vitamin B6?
Vitamin B6 has a range of benefits of the human body. It is particularly known for its role in processing of amino acids. It is important for normal energy metabolism, functioning of the nervous system, homocysteine metabolism, psychological functions, regulation of hormonal activity, red blood cell formation and immune system function.
What foods are rich in vitamin B6?
Vitamin B6 can be found in a variety of foods. This includes:
- Poultry, fish, and organ meats (chicken, salmon, tuna, liver)
- Starchy vegetables (potatoes, yams, corn)
- Fruit (excluding citrus fruits such as oranges and grapefruits)
You can also ensure that you are receiving enough vitamin B6 through supplementation. Sona Vitamin B6 contains 50mg of B6 per table. One table is to be taken daily with your main meal of the day or as directed by your health professional.
How much vitamin B6 do we require daily?
Currently, the recommended daily amount (RDA) for vitamin B6 is 1.3–1.7 mg for adults over 19. Pregnant teenagers and pregnant women require 1.9mg daily, and breastfeeding teenagers and women require 2.0mg daily. Some signs that you are not getting enough vitamin B6 include tiredness and fatigue, skin rashes, dry cracked lips, weak immune system, numb hands or feet, and brain fog.
- B Vitamins. (2021). Retrieved 3 August 2021, from https://www.hsph.harvard.edu/nutritionsource/vitamins/vitamin-b/.
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- Kennedy, D. (2016). B Vitamins and the Brain: Mechanisms, Dose and Efficacy—A Review. Nutrients, 8(2), 68. doi: 10.3390/nu8020068.
- Stover, P., & Field, M. (2015). Vitamin B-6. Advances In Nutrition, 6(1), 132-133. doi: 10.3945/an.113.005207