Vitamin B6 / Pyridoxine
B6, or Pyridoxine, helps the body to absorb and metabolize amino acids, to use fats, and to form red blood cells. Some studies have suggested that pyridoxine can increase the vividness of dreams as well as a person's ability to recall dreams. It is also thought that the vitamin may help reduce the risk of Parkinson's disease.
How Much Vitamin B6 Do You Need?
The Recommended Dietary Allowance (RDA) for B 6 is 1.3 mg per day for adult men and women. The RDA increases to 1.7 mg for men after age 50 and 1.5 mg for women. Pregnant women should consume 1.9 mg per day, and breastfeeding women should consume 2 mg.
What Happens If You Don't Get Enough Vitamin B6?
Deficiency in the vitamin may result in smooth tongue, skin disorders, dizziness, nausea, anemia, convulsions, and kidney stones. Some contraceptives can cause vitamin B6 deficiency in women.
What Happens If You Get Too Much Vitamin B6?
Too much vitamin B6 can lead to certain nerves being temporarily deadened. This in turn results in a sensation of disembodiment.
Good Sources of Vitamin B6
Whole grains, bread, liver, green beans, spinach, avocadoes, and bananas are good food sources of the vitamin. The following chart indicates the B6 content of various common foods that are high sources, rich in this vitamin.
|Good Sources of Vitamin B6|
|Fortified breakfast cereal||3/4||0.5 - 2.0|
|Oatmeal (instant)||1 packet||0.74|
|Potato (baked)||1 medium||0.70|
|Chickpeas (cooked)||1/2 cup||0.57|
|Chicken Breast (roasted)||3 oz||0.52|
|Pork loin||3 oz||0.42|
|Roast beef||3 oz||0.32|
|Brown Rice||1 cup||0.28|
|Sweet potato (baked)||1 medium||0.27|
|Sunflower seeds||1 oz||0.23|
|Tomato Juice (canned)||6 oz||0.20|
|Lentils (cooked)||1/2 cup||0.18|
|Peanut butter||2 tbs.||0.15|
|Spinach (cooked from frozen)||1/2 cup||0.14|
|Lima beans||1/2 cup||0.10|
|*mg of Vitamin B6|
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