Fitness

Vitamin B6, also known as pyridoxine, works in conjunction with the other B vitamins to make enzymes and red blood cells, among other functions. It is excreted about 8 hours after it is ingested, so frequent consumption of vitamin B6 rich food is necessary. This vitamin is quickly leached out of food cooked with water.

Natural Food Sources
Avocado, banana, beef liver, chicken, fortified cereal, beef, ham, hazelnuts, lentils, potato, salmon, shrimp, soybeans, sunflower seeds, tuna, wheat germ, yeast.

Main Functions
Vitamin B6 acts as a coenzyme necessary for the metabolism of fats, proteins and carbohydrates. It helps with the functioning of the immune and nervous systems and the formation red blood cells. Asthma, diabetes and PMS (premenstrual syndrome) sufferers may benefit from this vitamin, plus it may also lower cholesterol and help prevent heart disease. Along with tryptophan, vitamin B6 is used to produce niacin.

Deficiency Symptoms
Vitamin B6 deficiency may lead to anemia, nausea, decreased immunity function, cracked lips, kidney problems and hair loss.

Toxicity Symptoms
Large doses of over 500 mg daily can cause a tingling sensation throughout the body, loss of balance, bloating, irritability, nerve damage and kidney stones.

Dietary Reference Intake
1.3 - 1.7 mg