Vitamin B6 (Pyridoxine)

Vitamin B6 is a water-soluble vitamin essential for amino acid metabolism, neurotransmitter synthesis, red blood cell production, and a strong immune system.

Functions and Benefits

Neurotransmitter Synthesis: Essential for producing Serotonin, Dopamine, and GABA, which regulate mood and sleep.

Hemoglobin Production: Helps synthesize hemoglobin, the protein responsible for transporting oxygen in red blood cells.

Immune Support: Adequate levels increase the body’s ability to fight off infections and diseases.

Homocysteine Regulation: Maintains healthy levels of homocysteine to reduce cardiovascular disease risks.

Recommended Daily Allowance (RDA)

Life Stage	Men (mg/day)	Women (mg/day)
Babies (0-12 months)	0.1 – 0.3 mg	0.1 – 0.3 mg
Children (1-13 years)	0.5 – 1.0 mg	0.5 – 1.0 mg
Teens & Adults (14-50)	1.3 mg	1.2 – 1.3 mg
Adults (51+ years)	1.7 mg	1.5 mg
Pregnancy / Lactating	–	1.9 – 2.0 mg

Top Food Sources (mg)

Cereals & Grains: Fortified Cereals (0.5 – 2.5mg).

Poultry & Fish: Turkey (0.8mg), Wild Salmon (0.8mg).

Fruits/Veg: Potatoes (0.6mg), Bananas (0.4mg).

Risks of Deficiency and Overdose

Deficiency

Can lead to anemia, fatigue, dry skin, and neurological symptoms like depression or peripheral neuropathy.

Overdose (100mg+)

Excessive supplements can cause neurological damage, light sensitivity, rashes, and abdominal pain.

Disease Prevention

Vitamin B6 intake is associated with a lower risk of Gastrointestinal Cancer and may help prevent Cognitive Decline in older adults. It also plays a key role in regulating the immune response during Pregnancy.