What Are The Benefits Of Vitamin B6?
Vitamin B6, also known as pyridoxine, is a true multitasker in the world of vitamins. and plays a crucial role in numerous bodily functions. From brain development to immune support, B6 is essential for overall health.
- Brain development and function: B6 plays a crucial role in brain development and function, particularly in the production of neurotransmitters like serotonin, dopamine, and GABA, which regulate mood, sleep, and cognitive function.
- Nerve function: it supports healthy nerve function.
- Immune system support: B6 contributes to a healthy immune system by supporting the production of white blood cells.
- Red blood cell formation: it's essential for the formation of hemoglobin, the protein in red blood cells that carries oxygen throughout the body.
- Protein metabolism: it's involved in the metabolism of proteins, carbohydrates, and fats.
- Diabetes management: its active form Pyridoxal 5'-phosphate (PLP), plays a role in diabetes management by acting as an antioxidant and potentially reducing the risk of diabetic complications.
- Hormone regulation: B6 can influence hormone activity.
NIH (National Institutes of Health) recommends the daily amount of vitamin B6, it varies by age and gender:
- Children 4-8 years: 0.6 mg vitamin B6 (pyridoxine)
- Children 9-13 years: 1.0 mg vitamin B6 (pyridoxine)
- Teens 14-18 years (boys): 1.3 mg vitamin B6 (pyridoxine)
- Teens 14-18 years (girls): 1.2 mg vitamin B6 (pyridoxine)
- Adults 19-50 years: 1.3 mg vitamin B6 (pyridoxine)
- Adults 51+ years (men): 1.7 mg vitamin B6 (pyridoxine)
- Adults 51+ years (women): 1.5 mg vitamin B6 (pyridoxine)
- Pregnant women: 1.9 mg vitamin B6 (pyridoxine)
- Breastfeeding women: 2.0 mg vitamin B6 (pyridoxine)
Where Can You Find Vitamin B6?
Fortunately, B6 is found in a variety of foods, making it easy to incorporate into your diet. According to the USDA database, a 3.5-ounce (100-gram) raw portion provides the following nutritional information:
Animal Product, Best Sources
- Chicken liver: 0.853 mg vitamin B6 (pyridoxine)
- Fish, skipjack tuna: 0.85 mg vitamin B6 (pyridoxine)
- Fish, wild salmon: 0.818 mg vitamin B6 (pyridoxine)
- Pork tenderloin: 0.777 mg vitamin B6 (pyridoxine)
- Duck liver: 0.76 mg vitamin B6 (pyridoxine)
- Goose liver: 0.76 mg vitamin B6 (pyridoxine)
- Fish, farmed salmon: 0.636 mg vitamin B6 (pyridoxine)
- Turkey: 0.599 mg vitamin B6 (pyridoxine)
- Fish, haddock: 0.495 mg vitamin B6 (pyridoxine)
- Beef: 0.467 mg vitamin B6 (pyridoxine)
- Fish, milkfish: 0.423 mg vitamin B6 (pyridoxine)
- Fish, mackerel: 0.399 mg vitamin B6 (pyridoxine)
- Fish, herring: 0.302 mg vitamin B6 (pyridoxine)
- Fish, cod: 0.245 mg vitamin B6 (pyridoxine)
- Fish, carp: 0.19 mg vitamin B6 (pyridoxine)
- Fish, tilapia: 0.162 mg vitamin B6 (pyridoxine)
- Fish, whitefish: 0.159 mg vitamin B6 (pyridoxine)
Plant-Based Food, Best Sources
- Sesame seed: 0.802 mg vitamin B6 (pyridoxine)
- Prune: 0.745 mg vitamin B6 (pyridoxine)
- Mamey sapote: 0.72 mg vitamin B6 (pyridoxine)
- Walnut: 0.66 mg vitamin B6 (pyridoxine)
- Sesame butter: 0.595 mg vitamin B6 (pyridoxine)
- Flaxseed: 0.393 mg vitamin B6 (pyridoxine)
- Peanut butter: 0.381 mg vitamin B6 (pyridoxine)
- Orange bell pepper: 0.332 mg vitamin B6 (pyridoxine)
- Red bell pepper: 0.303 mg vitamin B6 (pyridoxine)
- Yellow bell pepper: 0.292 mg vitamin B6 (pyridoxine)
- Pine nut: 0.255 mg vitamin B6 (pyridoxine)
- Green bell pepper: 0.247 mg vitamin B6 (pyridoxine)
- Pearled farro, dry: 0.235 mg vitamin B6 (pyridoxine)
- Okra: 0.215 mg vitamin B6 (pyridoxine)
- Spinach: 0.214 mg vitamin B6 (pyridoxine)
- Chia seed: 0.202 mg vitamin B6 (pyridoxine)
- Black rice: 0.202 mg vitamin B6 (pyridoxine)
- Pecan: 0.171 mg vitamin B6 (pyridoxine)
- Avocado, peeled: 0.167 mg vitamin B6 (pyridoxine)
- Mushroom, shiitake: 0.159 mg vitamin B6 (pyridoxine)
- Broccoli: 0.159 mg vitamin B6 (pyridoxine)
- Brown rice: 0.161 mg vitamin B6 (pyridoxine)
- Corn: 0.15 mg vitamin B6 (pyridoxine)
- Carrot: 0.146 mg vitamin B6 (pyridoxine)
- Potato: 0.145 mg vitamin B6 (pyridoxine)
- Red rice: 0.137 mg vitamin B6 (pyridoxine)
- Oat: 0.135 mg vitamin B6 (pyridoxine)
- Cabbage: 0.124 mg vitamin B6 (pyridoxine)
- Sweet potato: 0.124 mg vitamin B6 (pyridoxine)
- Mushroom, king oyster: 0.119 mg vitamin B6 (pyridoxine)
- Mushroom, enoki: 0.119 mg vitamin B6 (pyridoxine)
- Mushroom, crimini: 0.113 mg vitamin B6 (pyridoxine)
- Asparagus: 0.112 mg vitamin B6 (pyridoxine)
- Pineapple: 0.111 mg vitamin B6 (pyridoxine)
- Mango, peeled: 0.108 mg vitamin B6 (pyridoxine)
- Mushroom, beech: 0.105 mg vitamin B6 (pyridoxine)
- Mushroom, pioppini: 0.102 mg vitamin B6 (pyridoxine)
- Almond: 0.101 mg vitamin B6 (pyridoxine)
- Mushroom, portabella: 0.097 mg vitamin B6 (pyridoxine)
- Almond butter: 0.084 mg vitamin B6 (pyridoxine)
- Tomato: 0.079 mg vitamin B6 (pyridoxine)
- Mushrooms, white button: 0.077 mg vitamin B6 (pyridoxine)
- Lettuce: 0.071 mg vitamin B6 (pyridoxine)
- Mushroom, maitake: 0.071 mg vitamin B6 (pyridoxine)
- Mushroom, lion's mane: 0.066 mg vitamin B6 (pyridoxine)
