Vitamin b6_couple

Vitamin B6 is one of the family of B vitamins. It is also known as ‘pyridoxine’. Vitamin B6 is important for normal metabolism and for helping to release energy from food.It is also needed for healthy nerves as well as helping to make protein and glycogen (a type of carbohydrate that your muscles use for fuel).


Where can I find Vitamin B6?

Fish is a good source of B vitamins and haddock, sea bass, mackerel and trout are all good sources.Many breakfast cereals are fortified with Vitamin B6 and pork and liver are good sources. You will also get Vitamin B6 from nuts and seeds.


Did you know?

Vitamin B6 is involved in more than 100 enzyme reactions in your body that helps to release energy in foods.


Vitamin B6 – Benefits at a glance:

  • Needed for healthy metabolism
  • Needed to help release energy from food
  • Helps to keep nerves healthy
  • Needed to help make red blood cells
  • Helps reduce tiredness and fatigue
  • Helps make protein and glycogen
  • Needed for a healthy immune system
  • Helps to regulate your hormones


How much Vitamin B6 do I need everyday?

The RDA or Recommended Daily Amount for Vitamin B6 is 1.4mg per day.

Vitamin B6 in food Need 1.4mg per day
Beef 0.34mg
Pork 0.4mg
Chicken 0.36mg
Fortified Breakfast Cereals 1.7mg
Calf liver 0.89mg
Baked Potatoes (eaten with skin!) 0.54mg
Brazil Nuts 0.31mg
Hazelnuts 0.59mg
Sesame seeds 0.75mg


What if I have too little Vitamin B6?

It is unusual for people in Ireland to be low in Vitamin B6 unless they have an illness that makes it hard to absorb Vitamin B6. If you are low in Vitamin B6 some of the symptoms include anaemia, itchy rashes, cracks at the corners of the mouth and depression.


Can I overdose on Vitamin B6?

It is hard to overdose on Vitamin B6 from food but if you take very high doses (more than 100% of the RDA) of Vitamin B6 for more than a year it can cause some problems. The main symptom seen is severe nerve damage, leading people to lose control of their bodily movements.Too much Vitamin B6 can also cause painful skin patches, nausea and heartburn.The symptoms usually go away once people stop taking the supplements.