Vitamin B6, also known as pyridoxine, is a water-soluble vitamin belonging to the B-complex group. It exists in several forms (pyridoxine, pyridoxal, and pyridoxamine), with pyridoxal 5’-phosphate (PLP) being the active coenzyme form in the body. It’s essential for numerous physiological processes and cannot be synthesized by the body, so it must be obtained through diet or supplements.
What Does the Body Use Vitamin B6 For? Vitamin B6 plays critical roles in over 100 enzymatic reactions, primarily in protein, carbohydrate, and fat metabolism. Key functions include:
• Amino Acid Metabolism: Facilitates the breakdown and synthesis of amino acids, crucial for protein utilization and neurotransmitter production (e.g., serotonin, dopamine, GABA).
• Neurotransmitter Synthesis: Supports brain health by aiding the production of chemicals that transmit signals, improving mood, cognition, and sleep regulation.
• Hemoglobin Production: Essential for forming hemoglobin, which carries oxygen in red blood cells, preventing anemia.
• Immune Function: Supports immune system activity by aiding in the production of antibodies and immune cells.
• Homocysteine Regulation: Helps convert homocysteine (a risk factor for heart disease) into cysteine, supporting cardiovascular health.
• Glycogen Breakdown: Assists in releasing glucose from stored glycogen for energy, especially in muscles and the liver.
• Hormone Regulation: Influences steroid hormone activity, which can affect mood and stress responses. It’s particularly important for brain development, cognitive function, and reducing inflammation. Deficiency can lead to symptoms like depression, confusion, dermatitis, anemia, and weakened immunity, though rare in developed countries due to dietary availability.
Good Dietary Sources of Vitamin B6 Vitamin B6 is found in a wide variety of foods, making deficiency uncommon with a balanced diet. Here are some of the best sources, with approximate B6 content per serving (based on USDA data and standard portion sizes):
• Animal-Based Sources:
• Chicken Breast (3 oz, cooked): ~0.5 mg (29% of Daily Value, DV)
• Turkey (3 oz, cooked): ~0.4 mg (24% DV)
• Salmon (3 oz, cooked): ~0.6 mg (35% DV)
• Tuna (3 oz, canned): ~0.4 mg (24% DV)
• Beef Liver (3 oz, cooked): ~0.9 mg (53% DV)
• Eggs (2 large): ~0.1 mg (6% DV)
• Plant-Based Sources:
• Chickpeas (1 cup, cooked): ~1.1 mg (65% DV)
• Potatoes (1 medium, baked with skin): ~0.7 mg (41% DV)
• Bananas (1 medium): ~0.4 mg (24% DV)
• Fortified Cereals (1 cup, varies by brand): ~0.5–2.0 mg (29–118% DV)
• Sunflower Seeds (1/4 cup): ~0.3 mg (18% DV)
• Spinach (1 cup, cooked): ~0.2 mg (12% DV)
• Avocado (1 medium): ~0.3 mg (18% DV)
• Other:
• Fortified Plant Milks or nutritional yeast (varies): Check labels, often ~0.1–0.5 mg per serving. The Recommended Dietary Allowance (RDA) for adults is 1.3–2.0 mg/day, depending on age, sex, and life stage (e.g., higher for pregnant women). Most people meet this through diet, but bioavailability varies (animal sources are slightly more bioavailable than plant sources due to binding in plant foods).
Notes
• Cooking Impact: B6 is sensitive to heat and light, so cooking (especially boiling) can reduce content by up to 50%. Steaming or roasting helps retain more.
• Supplements: Available as pyridoxine HCl or PLP, but high doses (>100 mg/day) can cause toxicity (e.g., nerve damage). Stick to dietary sources unless medically advised.
• Populations at Risk: Vegans, older adults, or those with malabsorption conditions (e.g., celiac, IBS) may need to monitor intake.
Fish, meat and legumes (lentils, chickpeas and beans)
MGD’s 