What is Vitamin B6? [Benefits, Best Foods & Deficiency!]

🦶What are the Vitamin b6 benefits? The best vitamin b6 Foods? The vitamin b6 deficiency symptoms? And how much vitamin b6 per day? We review it all!

Vitamin B6, also known as pyridoxine, is a water-soluble vitamin that is required for many bodily processes. Here’s what you need to know:

Benefits of Vitamin B6:

Brain function: Vitamin B6 is involved in the production of neurotransmitters, including serotonin and dopamine, which are important for mood regulation and cognitive function.

Immune support: Vitamin B6 is important for the proper functioning of the immune system and may help to reduce the risk of certain infections.

Hormone regulation: Vitamin B6 plays a role in the regulation of hormones, including estrogen and progesterone.

Heart health: Vitamin B6 may help to reduce the risk of heart disease by lowering levels of homocysteine, an amino acid that can contribute to heart disease when present in high levels.

Skin health: Vitamin B6 is important for the health of the skin and may be helpful in the treatment of certain skin conditions, such as acne.

Best Foods for Vitamin B6:

Poultry: Chicken and turkey are good sources of vitamin B6, with a 3-ounce serving of chicken breast containing around 0.5 mg of vitamin B6.

Fish: Some types of fish, such as salmon and tuna, are good sources of vitamin B6, with a 3-ounce serving of salmon containing around 0.5 mg of vitamin B6.

Legumes: Lentils, chickpeas, and black beans are all good sources of vitamin B6, with a cup of cooked lentils containing around 0.5 mg of vitamin B6.

Nuts and seeds: Pistachios, sunflower seeds, and flax seeds are all good sources of vitamin B6, with a 1-ounce serving of pistachios containing around 0.2 mg of vitamin B6.

Whole grains: Brown rice, quinoa, and whole wheat bread are all good sources of vitamin B6, with a cup of cooked brown rice containing around 0.5 mg of vitamin B6.

Deficiency Symptoms:

Symptoms of vitamin B6 deficiency include:

Skin rashes
Depression and anxiety
Confusion and cognitive decline
Weakness and fatigue
How Much Vitamin B6 Per Day?

The recommended daily intake of vitamin B6 varies depending on age and gender. Here are the recommended daily intakes of vitamin B6:

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: 1.0 mg
Adolescents 14-18 years: 1.2 mg (males), 1.0 mg (females)
Adults 19-50 years: 1.3 mg (males), 1.3 mg (females)
Adults over 50 years: 1.7 mg (males), 1.5 mg (females)
It is important to note that excessive intake of vitamin B6 can lead to negative side effects, such as nerve damage and skin lesions.

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Dr. Tomasz Biernacki received his Doctor of Podiatric Medicine degree from Kent State College of Podiatric Medicine in 2013; he completed his Surgical Reconstructive Foot Surgery & Podiatric Medicine Residency in 2017; he completed 2 separate traveling Fellowships in Diabetic Surgery, Skin Grafting & Nerve Surgery. He is double board certified in Podiatric Medicine and separately in Foot & Ankle Surgery. His use of “doctor” or “Dr.” about himself solely refers to that degree. Dr. Biernacki is a licensed podiatrist in Michigan. This video is for general informational purposes only. It should not be used to self-diagnose and is not a substitute for a medical exam, cure, treatment, diagnosis, prescription, or recommendation. It does not create a doctor-patient relationship between Dr. Biernacki and you. It would be best if you did not change your health regimen or diet before consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions regarding a medical condition.