Vitamin B6
The more protein you eat, the more vitamin B6 you need
What is it?
Vitamin B6 (Pyridoxine) is a water-soluble vitamin and unused vitamins leave your body through your urine. As your body does not store this vitamin you need a regular supply in your diet or through supplementation.
What it does
Vitamin B6 is important for the health of over 100 enzymes many of which affect protein metabolism. [1] It helps make antibodies and haemaglobin, and is involved in maintaining normal nerve function and glucose levels. Vitamin B6 is also involved in the formation of myelin, a protein layer that forms around nerve cells.
Adults with Vitamin B6 deficiency may experience problems with the nerves, skin, mucous membranes, and circulatory system. Deficiency can occur in people with kidney failure complications, alcoholism, liver scarring, overactive thyroid, problems with absorbing nutrients, and heart failure, as well as those taking certain medications. Mild deficiency of vitamin B6 is common.[2]
Food Sources
Natural food sources of vitamin B6 include fortified cereals, beans, poultry, fish, and some vegetables and fruits, especially dark leafy greens, papayas, oranges, and cantaloupe.[3]
The more protein you eat, the more vitamin B6 you need.
Recommended Dietary Allowance (RDA)
Canada’s RDA can be found here.
Molecular Dosage Range
Orthomolecular practitioners may use much higher dosages than the RDA, depending on circumstances.
[1], site reviewed August 2016
[2], site reviewed August 2016
[3], site reviewed August 2016