The B6 vitamin

What is vitamin B6?

Vitamin B6 is also known as pyridoxine, and is a hydrosoluble (soluble in water) vitamin that belongs to the B group of vitamins. It is not stored in the body and needs to be intaken daily.

Functions in the human body

  • Participate in the formation of antibodies
  • Allows normal function of the nervous system
  • Participate in the production of hemoglobin
  • Participates in metabolizing the proteins
  • Helps maintain blood sugar levels to normal

Symptoms of deficiency

Confusion, depression, irritability, wounds of the lips and tongue, peripheral neuropathy.

Symptoms of an overdose

Infants 0-6 months, 0,1mg/day 7-12 months, 0,3mg/day  
Children 1-3 years, 0,5mg/day 4-8 years, 0,6mg/day 9-13 years, 1mg/day
Adolescents and adults Male  13-50 years, 1,3mg/day
Male > 50 years 1,7mg/day
Girls  14-18 years, 1,2mg/day Female 19-50 years, 1,3mg/day
Female >50 years, 1,5mg/day  
Pregnant, 1,9mg/day Breastfeeding 2mg/day

Difficulties in coordinating the movements, change in the sensitivity of the senses.

In what quantities do we need vitamin B6

Which food is the best source of vitamin B6 (the values ​​for the amount of vitamin B6 are given for 100gr of the listed product)

Tuna 0,4 mg
Chicken breasts 0,1 mg
Sweet potato 0,3 mg
Spinach 0,2 mg
Banana 0,4mg
Sunflower seeds 1,3 mg

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