All About Vitamin B6

29 november 2023

Vitamin B6 is one of the eight B vitamins and plays a crucial role in various processes within our body. Curious about what this vitamin is good for and why our body needs it? Read on to discover everything about Vitamin B6, the different forms, food sources, health benefits, and more.

What is Vitamin B6?

Vitamin B6, also known as pyridoxine, is a water-soluble vitamin, which means your body does not store it. It plays an important role in various bodily functions, including the formation of red blood cells, metabolism, the nervous system, and more. Our body cannot produce Vitamin B6 on its own, so it's important to obtain it through our diet.

Vitamin B6 is one of the eight B vitamins. Want to know more? Discover all about Vitamin B.

What are the different forms of Vitamin B6?

Vitamin B6 exists in various forms, including pyridoxine, pyridoxal, and pyridoxamine. These forms are converted in the body into pyridoxal-5-phosphate (P5P), the active form of B6, which is involved in over 100 enzyme reactions.

How is Vitamin B6 absorbed?

Vitamin B6 is primarily absorbed in your small intestine. Once absorbed, it is transported to the liver, where it is converted into the active form that the body can use.

Where is Vitamin B6 found?

Vitamin B6 is found in various foods, such as meat, eggs, fish, nuts, bread and cereal products, legumes, vegetables, and dairy. Some rich sources of Vitamin B6 include:

Pistachios (1.2 milligrams per 100 grams)
Rice (0.65 milligrams per 100 grams of rice)
Salmon (0.5 milligrams per 100 grams of salmon)
Herring (0.45 milligrams per 100 grams of herring)
Chicken (0.4 milligrams per 100 grams of chicken)
Banana (0.3 milligrams per 100 grams of banana)

What is Vitamin B6 good for?

Vitamin B6 has various health benefits:

Blood: Vitamin B6 contributes to the normal formation of red blood cells.
Energy: Vitamin B6 contributes to a good energy supply in the muscles.
Hormones: Vitamin B6 contributes to the regulation of hormonal activity.
Immune system: Vitamin B6 contributes to the normal functioning of the immune system.
Metabolism: Vitamin B6 contributes to a normal metabolism of proteins and glycogen.
Psychological function: Vitamin B6 is good for concentration.
Fatigue: Vitamin B6 helps to reduce fatigue and tiredness.
Nervous system: Vitamin B6 supports the normal functioning of the nervous system.

What is the recommended daily intake of Vitamin B6?

The recommended daily intake (RDI) of Vitamin B6 varies by age and group.

Group	RDI Vitamin B6 in milligrams
6-11 months	0.2
1-3 years	0.4
4-8 years	0.7
Males 9-13 years	1.1
Males 14-50 years	1.5
Males 50 years and older	1.8
Females 9-13 years	1.1
Females 14 years and older	1.5
Pregnant women	1.8
Women breastfeeding	1.9

What are the symptoms of a Vitamin B6 deficiency?

A deficiency in Vitamin B6 is rare in the Netherlands. With a healthy and varied diet, you typically receive enough Vitamin B6.

Symptoms of a Vitamin B6 deficiency:

Skin inflammations
Anaemia
Reduced immunity
Confusion
Fatigue
In newborns, a deficiency can lead to seizures

What are the consequences of too much Vitamin B6?

Excessive Vitamin B6 can be harmful to your nervous system. Prolonged intake of too much Vitamin B6 can cause tingling, numbness, or severe nerve pain in your hands and feet.

Acceptable upper limit of Vitamin B6

The table below indicates the acceptable upper limit for Vitamin B6 per age group.

Age	Acceptable upper limit in milligrams
1-3 years	3.2
4-6 years	4.5
7-10 years	6.1
11-14 years	8.6
15-17 years	10.7
17 years and older	12

Can I take Vitamin B6 supplements during pregnancy?

During pregnancy, women have a slightly higher need for Vitamin B6. The recommended amount for pregnant women is 1.8 milligrams per day. However, always consult your healthcare provider before taking supplements during pregnancy.

Discover other important supplements during pregnancy.

In conclusion

Vitamin B6 is essential for your health. It supports important bodily functions and contributes to your overall well-being. A varied and healthy diet is usually sufficient to obtain the recommended amount of Vitamin B6. However, be cautious of high dosages, especially if you are considering supplements.

Do you have more questions or are you looking for personal advice? Feel free to contact our health coaches via the online chat, or visit a Vitaminstore near you.