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
Age | Recommended Dosage |
Infants 0 – 6 months | 0.1 mg |
Infants 7 – 12 months | 0.3 mg |
Children 1 – 3 years | 0.5 mg |
Children 4 – 8 years | 0.6 mg |
Children 9 – 13 years | 1 mg |
Males 14 – 50 | 1.3 mg |
Males over 50 years | 1.7 mg |
Females 14 – 18 years | 1.2 mg |
Females 19 – 50 years | 1.3 mg |
Females over 50 years | 1.5 mg |
Vitamin B6 Foods
Food | Serving Size | Vitamin B6 Content |
Pork Tenderloin | 100 grams | 0.7 mg |
Chicken | 100 grams | 0.4 mg |
Turkey | 100 grams | 0.6 mg |
Eggs | 100 grams | 0.1 mg |
Milk 2% | 1 Cup | 0.1 mg |
Sweet Potatoes | 100 grams | 0.2 mg |
Bananas | 1 Medium (118g) | 0.4 mg |
Salmon | 0.5 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.)
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