HOW MUCH INTAKE OF VITAMIN B6 ARE SUFFICIENT?

Vitamin B6 plays an important role in daily diet. But what are its functions? Which kinds of foods providing vitamin B6 are available? And what are consequences of deficiency or excess of Vitamin B intake to our health? Can be all answered as follows.

Vitamin B6 functions as a coenzyme facilitating metabolism of tryptophan into niacin. This vitamin also significantly contributes to transformation of proteins, lipids and carbohydrate.

Involved in synthesis process of hemoglobin and secretion of adrenal glands, vitamin B6 is also essential in fermented reactions to formulate glucose from glycogen, maintaining a stable blood sugar level; protecting cardiovascular, boosting immune system while ensuring brain functions.

Lack of vitamin B6 is associated with a plenty of symptoms: fatigue, sleeplessness, irritation, mental disorder, chapped lips, dry skin and hair loss. People with alcoholism, liver cirrhosis, heart failure, hemolytic uremic syndrome are more vulnerable to vitamin B6 deficiency.

Conversely, overdoses of vitamin B6 supplement are poisonous. In adults, excessive intake of over 100mg of vitamin B6 per day can result in nerve damage. High dose of vitamin B6 can cause numb feet, or even loss of feeling. Women in pregnancy or breastfeeding should avoid intake of excessive vitamin B6 due to its adverse effects to fetuses and infants.

Below is recommended daily intake level for Vitamin B:

Male, Female (aged 19-50): 1.3 mg

Male (aged 51): 1.7 mg

Female (aged 51): 1.5 mg

Pregnant women: 1.9 mg

Breast-feeding women: 2.0 mg

Infants (0-6 months old): 0.1 mg

Infants (7-12 months old): 0.3 mg

Children (aged 1-3): 0.5 mg – not exceeding 30 mg

Children (aged 4-8): 0.6 mg – not exceeding 40 mg

Children (aged 9-13): 1 mg – not exceeding 60 mg

Male (aged 14-18) :1 mg - not exceeding 80 mg

Female (aged 14-18): 1,2 mg - not exceeding 80 mg (even in pregnancy or breastfeeding).

It is also highly recommended that we should prioritize supplementation of vitamin B6 from food sources, including bananas, red beans, potatoes, whole grains, fish, poultry, lean beef, cheese, carrots, cauliflower, cabbages, spinach, soybeans, peanuts, eggs and etc.

For best absorption of vitamin B6, these fruits and fresh meat products should be kept refrigerated; meanwhile, diary and cereal products should be stored in cool, dry places that avoid moisture and direct sunlight.