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Vitamin and Mineral Series – A Focus on Vitamin B6

Blog, Health & Wellness / By / November 13, 2020

Vitamin B6 is an essential water-soluble vitamin that plays an important role in:

  • Nervous system health
  • Heart health
  • Decreasing inflammation
  • Hormone function
  • Immune system function
  • Metabolism of fats, carbohydrates and amino acids
  • Mood balance
  • Blood cell production

Like other water-soluble vitamins, Vitamin B6 is not stored in the body for later use and needs to be consumed daily to maintain adequate amounts.  The Recommended Dietary Allowance (RDA) for Vitamin B6 is:

  • 1.3mg daily for adults 19-49
  • 1.5mg daily for women over 50
  • 1.7mg daily for men over 50

There are some medical conditions that have been found to cause a deficiency in Vitamin B6 and include:

  • Asthma
  • Diabetes
  • Alcoholism
  • Pregnancy
  • Obesity
  • Malabsorption syndromes such as Celiac Disease, Ulcerative Colitis and Chrons Disease
  • Heart disease
  • Breast Cancer
  • Hodgkin’s Lymphoma
  • Sickle Cell Disease
  • Kidney disease
  • Rheumatoid Arthritis

Vitamin B6 metabolism has also been found to be affected by certain medications including:

  • Isoniazid
  • Penicillamine
  • Hydralazine
  • Levodopa/Carbidopa
  • Seizure medications
  • Theophylline

Mild deficiencies of Vitamin B6 are the most common and symptoms include:

  • Dermatitis
  • Glossitis- inflammation of the tongue
  • Confusion
  • Irritability
  • Depression

Severe Vitamin B6 deficiency is rare and include the above symptoms as well as anemia and seizures.

Toxicity of Vitamin B6 has been seen in those taking doses of greater than 250mg daily.  Symptoms of Vitamin B6 Toxicity include:

  • Neuropathy which can lead to difficulty walking
  • Skin rash
  • Photosensitivity
  • Nausea
  • Dizziness
  • Heartburn

Vitamin B6 Deficiency is rare in developed countries as many foods are available that contain Vitamin B6.  Of note, cooking, processing and storing foods can decrease Vitamin B6 levels by 10-50%.  

Dietary Sources of Vitamin B6

  • Canned chickpeas
  • Banana
  • Chicken
  • Turkey
  • Beef
  • Potatoes
  • Salmon
  • Tuna
  • Spinach
  • Sweet Potato
  • Tuna
  • Turkey
  • Sunflower Seeds
  • Butternut squash
  • Acorn squash
  • Pumpkin
  • Raisins
  • Onions
  • Tofu
  • Long grain rice
  • Bulgur
  • Fortified cereals
  • Cottage cheese

With so many options to choose from it is easy to get started!

Wondering what your vitamin levels are? Check out Rootine.

This article is for information purposes only. Always consult your physician prior to starting any new diet, medication or supplement.

References:

Overview of water-soluble vitamins.  Pazirandeh et al.  Uptodate.com. Accessed 2020

Vitamin B6 Fact Sheet for Health Professionals.  Accessed 2020. https://ods.od.nih.gov/factsheets/VitaminB6-HealthProfessional/

Institute of Functional Medicine Fact Sheet. Micronutrients:  Vitamins. Accessed 2020

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Note that whenever you make your Personal Information available for access or viewing by third parties through our Website, programs, products, or services, and social media, the information you share also can be seen, collected and used by third parties and, therefore, we cannot be responsible for any unauthorized third party use of such information that you voluntarily share online or in any other manner. Never Say Never Wellness PLLC also is not responsible for the privacy statements or other content on the websites outside of our Website.

Use of Cookies.
A cookie is a piece of data stored on a site visitor’s hard drive by a web page server to help Never Say Never Wellness PLLC improve customers’ access to our Website and identify repeat visitors to our Website. Cookies allow web applications to respond to you as an individual. The web application can tailor its operations to your needs, likes and dislikes by gathering and remembering information about your preferences. Like most companies, this Website may use cookies to identify which pages are being used. This helps us analyze data about webpage traffic and improve our Website in order to tailor it to customer needs. We only use this information for statistical analysis purposes and then the data is removed from the system. Overall, cookies help us provide you with a better Website, by enabling us to monitor which pages you find useful and which you do not. A cookie in no way gives us access to your computer or any information about you, other than the data you choose to share with us. You can choose to accept or decline cookies. Most web browsers automatically accept cookies, but you can usually modify your browser setting to decline cookies if you prefer. This may prevent you from taking full advantage of our Website, programs, products, or services.

Use by Children.
This Website is not designed for, nor do we believe it is appealing to, children under the age of 18. We do not knowingly collect Personal Information from children under the age of 18. We encourage children to consult with their parents before providing Personal Information.

Contact.
If you have any questions about any of the terms of this Privacy Policy, please contact Never Say Never Wellness PLLC @ neversayneverwellness@gmail.com