Vitamin B6

Vitamin B6 is a vitamin that cannot be produced by your body on its own. A majority of people get enough of it through their diets, but certain populations may be at risk for deficiency.

B6 Deficiency

  • Skin Rashes
  • Cracked and Sore Lips
  • Sore, Glossy Tongue
  • Mood Changes
  • Foggy Brain
  • Weaker Immune System
  • Tiredness and Low Energy
  • Tingling / Numbness (Peripheral Neuropathy) in Hands / Feet
  • Seizures
  • High Homocysteine

Vitamin B6 is needed for creating the neurotransmitters that are involved in our emotion, which includes serotonin and dopamine, which is why it can cause mood fluctuations and depressive symptoms.

Recommended Dosage

AgeRecommended Dosage
Infants 0 – 6 months0.1 mg
Infants 7 – 12 months0.3 mg
Children 1 – 3 years0.5 mg
Children 4 – 8 years 0.6 mg
Children 9 – 13 years 1 mg
Males 14 – 501.3 mg
Males over 50 years1.7 mg
Females 14 – 18 years1.2 mg
Females 19 – 50 years1.3 mg
Females over 50 years1.5 mg

Vitamin B6 Foods

FoodServing SizeVitamin B6 Content
Pork Tenderloin100 grams0.7 mg
Chicken100 grams0.4 mg
Turkey100 grams0.6 mg
Eggs100 grams0.1 mg
Milk 2%1 Cup0.1 mg
Sweet Potatoes100 grams0.2 mg
Bananas1 Medium (118g)0.4 mg
Salmon0.5 Fillet (195 g)0.8 mg

Supplementation

Sometimes getting enough B6 through food alone can be difficult. It may be necessary to take supplements.

(Disclosure: Be sure to talk to your doctor before taking any supplements.)

Nature’s Bounty Vitamin B6 Supplement, Supports Metabolism and Nervous System Health, 100mg, 100 Tablets on Amazon: https://amzn.to/3bHBXj3

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