Vitamin B6 exists in three forms: pyridoxine, pyridoxal and pyridoxamine. High doses can damage nerve endings producing symptoms that include tingling of the hands and feet. Vitamin B6 supplements should not be used when taking medication for epilepsy or Parkinson's disease as they reduce the effectiveness of these drugs.
Pyridoxine performs a number of important functions. It:
The Recommended Dietary Intakes (RDIs)* for pyridoxine per day are:
0.1mg for infants (0-6 months) AI**
0.3mg for infants (7-12 months) AI**
0.5mg for children (1-3 years)
0.6 mg for children (4-8 years)
1.0mg for children (9-13 years)
1.2mg for girls (14-18 years)
1.3mg for boys (14-18 years)
1.3mg for women (19 to 50 years)
1.5mg for women (51 years and over)
Pregnancy 1.6mg
Breastfeeding 2.0mg
1.3mg for men (19 to 50 years)
1.7mg for men (51 years and over)
mg stands for milligrams
**AI means Adequate Intake (used when there are no RDIs)
From the Nutrient Reference Values (NRVs) for Australia and New Zealand, NH&MRC 2006.
50 mg
Pyridoxine is found in a wide range of natural foods including organ meats (liver, kidney, heart), lean meats, poultry and fish, whole grain foods, nuts, vegetables and fruits. If you eat a healthy balanced diet, you’re going to get enough of this vitamin from foods.
Here’s a list of 10 richest food sources of pyridoxine by concentration by weight per 100g or 3½oz in descending order:
Source: FSANZ NUTTAB 2010 database
The best way to get the daily requirement of pyridoxine is to eat a balanced diet that contains a variety of foods.
Deficiency of pyridoxine is relatively uncommon and often occurs in association with other vitamins of the B complex. Elderly folk and alcoholics have an increased risk of vitamin B6 deficiency, as well as other micronutrient deficiencies such as vitamin B1 and zinc. The signs of deficiency include: