Vitamin B6, also known as pyridoxine, is a water-soluble vitamin that plays a crucial role in various bodily functions.
Vitamin B6 plays a crucial role in various bodily functions. It is essential for metabolizing macronutrients, such as carbohydrates, proteins, and fats. Additionally, vitamin B6 is involved in the production of neurotransmitters, red blood cells, and immune function. It also supports the nervous system and helps regulate hormone activity.
The Recommended Dietary Allowance (RDA) for vitamin B6 varies by age and gender. For adults the recommendation is to consume around 1.3 -1.7 milligrams of vitamin B6 per day. However, individual needs may vary based on factors such as pregnancy, lactation, and certain medical conditions. It's best to consult with a healthcare professional to determine the appropriate intake for your specific circumstances.
Vitamin B6, or pyridoxine, plays a crucial role in various bodily functions including metabolism, brain development, and immune system function. It is instrumental in the production of neurotransmitters, such as serotonin and norepinephrine. Additionally, vitamin B6 aids in the synthesis of hemoglobin and supports heart health.
Excessive intake of vitamin B6 from supplements might lead to numbness or tingling in the extremities. High levels of Vitamin B6 may also cause skin lesions. It is important to consult a healthcare professional before taking vitamin B6 supplements to ensure safe and appropriate intake levels.
Low levels of Vitamin B6 can lead to various symptoms such as fatigue, weakness, irritability, and even anemia. It is essential for the proper functioning of the nervous system, protein metabolism, and the production of red blood cells. It is important to consume foods rich in vitamin B6, such as poultry, fish, and vegetables like spinach and bell peppers, or consider taking a supplement if recommended by a healthcare professional.
Vegans can get their vitamin B6 intake from plant-based sources such as chickpeas, pistachios, sunflower seeds, and fortified foods like cereals and non-dairy milks.
Cranberry, dried, cranberry powder
Type: Food
Snacks -> Nuts, seeds and dried fruits
Vitamin B6
3.00mg per 100 grams
Sage, ground
Type: Food
Miscellaneous -> Spices
Vitamin B6
2.69mg per 100 grams
Crayfish, boiled
Type: Dish
Fish dishes -> Crustaceans and molluscs
Vitamin B6
2.62mg per 100 grams
Spearmint, dried
Type: Food
Vegetable dishes -> Vegetables
Vitamin B6
2.58mg per 100 grams
Pepper, red or cayenne
Type: Food
Miscellaneous -> Spices
Vitamin B6
2.45mg per 100 grams
Tarragon, dried
Type: Food
Miscellaneous -> Spices
Vitamin B6
2.41mg per 100 grams
Crayfish
Type: Food
Fish dishes -> Crustaceans and molluscs
Vitamin B6
2.10mg per 100 grams
Chili powder
Type: Food
Miscellaneous -> Spices
Vitamin B6
2.09mg per 100 grams
Onion, dried
Type: Food
Vegetable dishes -> Vegetables
Vitamin B6
1.94mg per 100 grams
Water chestnut
Type: Food
Vegetable dishes -> Vegetables
Vitamin B6
1.80mg per 100 grams
Spices, rosemary, dried
Type: Food
Miscellaneous -> Spices
Vitamin B6
1.74mg per 100 grams
Bay leaf
Type: Food
Miscellaneous -> Spices
Vitamin B6
1.74mg per 100 grams
Dill weed, dried
Type: Food
Miscellaneous -> Spices
Vitamin B6
1.71mg per 100 grams
Garlic powder
Type: Food
Miscellaneous -> Spices
Vitamin B6
1.65mg per 100 grams
Liver, boiled, salt
Type: Dish
Meat dishes -> Offal dishes
Vitamin B6
1.31mg per 100 grams
Liver, boiled, without salt
Type: Dish
Meat dishes -> Offal dishes
Vitamin B6
1.31mg per 100 grams
Nut, pistachio nut
Type: Food
Snacks -> Nuts, seeds and dried fruits
Vitamin B6
1.27mg per 100 grams
Roasted liver
Type: Dish
Meat dishes -> Offal dishes
Vitamin B6
1.27mg per 100 grams
Reindeer, dried
Type: Food
Meat dishes -> Meat products
Vitamin B6
1.25mg per 100 grams
Garlic
Type: Food
Vegetable dishes -> Vegetables
Vitamin B6
1.24mg per 100 grams
Redfish, smoked
Type: Food
Fish dishes -> Fish products
Vitamin B6
1.21mg per 100 grams
Redfish, rosefish, frozen
Type: Food
Fish dishes -> Fish products
Vitamin B6
1.21mg per 100 grams
Marjoram, dried
Type: Food
Miscellaneous -> Spices
Vitamin B6
1.19mg per 100 grams
Salmon, salt-cured
Type: Food
Fish dishes -> Fish products
Vitamin B6
1.15mg per 100 grams
Maize, kernel, dried, unpopped
Type: Food
Cereals and cereal products -> Flour
Vitamin B6
1.10mg per 100 grams
Beef round, dried
Type: Food
Meat dishes -> Meat products
Vitamin B6
1.05mg per 100 grams
Mashed potato powder
Type: Food
Miscellaneous -> Miscellaneous ingredients
Vitamin B6
1.04mg per 100 grams
Liver, beef
Type: Food
Meat dishes -> Offal dishes
Vitamin B6
1.03mg per 100 grams
Beef, liver, cooked, pan-fried
Type: Food
Meat dishes -> Offal dishes
Vitamin B6
1.03mg per 100 grams
Beef, liver, cooked, braised
Type: Food
Meat dishes -> Offal dishes
Vitamin B6
1.02mg per 100 grams
Saffron
Type: Food
Miscellaneous -> Spices
Vitamin B6
1.01mg per 100 grams
Wheat bran
Type: Food
Cereals and cereal products -> Flour
Vitamin B6
1.00mg per 100 grams
Liver, chicken
Type: Food
Meat dishes -> Offal dishes
Vitamin B6
0.98mg per 100 grams
Veal, liver, raw
Type: Food
Meat dishes -> Offal dishes
Vitamin B6
0.96mg per 100 grams
Beef, liver, cooked, pan-fried
Type: Food
Meat dishes -> Offal dishes
Vitamin B6
0.95mg per 100 grams
Chervil, dried
Type: Food
Miscellaneous -> Spices
Vitamin B6
0.93mg per 100 grams
Liver, reindeer
Type: Food
Meat dishes -> Offal dishes
Vitamin B6
0.92mg per 100 grams
Liver, average
Type: Food
Meat dishes -> Offal dishes
Vitamin B6
0.92mg per 100 grams
Sesame seed paste tahini, without added salt
Type: Food
Miscellaneous -> Condiments
Vitamin B6
0.92mg per 100 grams
Veal, liver, cooked, braised
Type: Food
Meat dishes -> Offal dishes
Vitamin B6
0.92mg per 100 grams
Parsley, dried
Type: Food
Miscellaneous -> Spices
Vitamin B6
0.90mg per 100 grams
Lamb, liver, raw
Type: Food
Meat dishes -> Offal dishes
Vitamin B6
0.90mg per 100 grams
Veal, liver, cooked, pan-fried
Type: Food
Meat dishes -> Offal dishes
Vitamin B6
0.89mg per 100 grams
Celery seed
Type: Food
Miscellaneous -> Spices
Vitamin B6
0.89mg per 100 grams
Salmon fillet, oven-baked
Type: Dish
Fish dishes -> Fish
Vitamin B6
0.87mg per 100 grams
Elk, fried
Type: Dish
Meat dishes -> Steaks and chops
Vitamin B6
0.86mg per 100 grams
Popcorn, cooking oil
Type: Dish
Snacks -> Savoury snacks
Vitamin B6
0.85mg per 100 grams
Salmon, boiled, without salt
Type: Dish
Fish dishes -> Fish
Vitamin B6
0.85mg per 100 grams
Egg yolk powder, for food industry
Type: Food
Egg dishes -> Egg
Vitamin B6
0.85mg per 100 grams
Chicken, liver, cooked, pan-fried
Type: Food
Meat dishes -> Offal dishes
Vitamin B6
0.84mg per 100 grams
What you eat matters.