Vitamin B6 is a water soluble vitamin i.e. it gets dissolved in water. The body cannot store them. The leftover amount of vitamin B6 leaves the body through urine. Vitamin B6 is the master vitamin for processing amino-acids, which are the building blocks of all proteins and some hormones. It also needed in making of hormones like serotonin, melatonin and dopamine. So a well-balanced diet with proper nutrients and well-balanced vitamin supplements is recommended.
Vitamin B6 can be found in many common and versatile types of meats. Chicken, turkey, beef, and pork are all excellent sources of the nutrient. One serving of roasted chicken breast contains as much as 0.64mg of B6 and the same amount of turkey contains 0.54mg. Because meats are easy to incorporate into your diet through simple recipes and even snacks such as sandwiches, increasing your B6 intake by the consumption of meats is simple and effective.
As with meats, certain fish are rich in vitamin B6. Cod, salmon, halibut, trout, tuna and snapper are just some examples of fish which contain high levels of B6 and can form part of a healthy, balanced diet. Yellowfin tuna is one of the best dietary sources of vitamin B6 with 1.8mg found in a single serving. In addition to this, it is one of the healthiest sources of the nutrient. A serving of baked snapper or salmon contains 0.52mg and halibut contains 0.45mg.
Most vegetables typically contain reasonable levels of vitamin B6, but there are some vegetable powerhouses that are B6-rich. Bell peppers, spinach, baked potatoes (skin included), green peas, yams, broccoli, asparagus and turnip greens are all excellent sources of vitamin B6. These vegetables are also, for the most part, low in fat and contain other vitamins and nutrients that are essential for good health.
Peanuts, sunflower seeds, cashews and hazelnuts, which contain 0.6mg of 6 per serving – are all good sources of vitamin B6 and can be eaten as snacks or added to popular recipes.
Whole-wheat bread, cereals, bran and other whole grains are rich in vitamin B6 and are probably already part of your daily diet. Wheat germ contains 3mg of vitamin B6 per 100g, making it one of the most valuable sources of the nutrient.
Chickpeas, lentils and soybeans are just some examples of vitamin B6-rich beans and legumes. Kidney beans are another good source of the nutrient. By including a single serving of any of these foods with your meals, you can maintain your intake of vitamin B6 and lower the risk of experiencing B6 deficiency.
Paediatric referral range:
• Infants 0-6months 0.1 mg/day(adequate intake)
• Infants 7months-1 year 0.3mg/day(adequate intake)
• Children 1-3 years 0.5 mg/day
• Children 4-8 years 0.6mg/day
• Children 9-13 years 1 mg/day
• Boys 14-18 years 1.3 mg/day
• Girls 14-18 years 1.2 mg/day
Adult referral range:
• 19-50 years 1.3 mg/day
• Men 51 years and older 1.7 mg/day
• Women 51 years and older 1.5 mg/day
• Pregnant women 1.9 mg/day
• Breast feeding women 2.0 mg/day
The Higher amount of Vitamin B6 indicates:
• Difficulty coordinating movements
• Sensory changes
• Extreme sensitivity to sunlight
• Muscle twitching
• Mouth and tongue sores