Vitamin B6
Vitamin B6 is a water-soluble vitamin essential for amino acid metabolism, neurotransmitter synthesis, and hemoglobin formation. The adult RDA is 1.3 mg (rising with age), with an upper limit of 100 mg. Excess supplementation can cause peripheral nerve damage.
- Unit
- mg
- RDA (adult)
- 1.3 mg
- Upper limit
- 100 mg
- Functions
- Coenzyme in amino acid metabolism, Synthesis of neurotransmitters (serotonin, dopamine, GABA), Hemoglobin formation, Regulating homocysteine levels
- Food sources
- Poultry, Fish, Potatoes, Chickpeas, Bananas, Fortified cereals
- Deficiency
- Anemia, dermatitis, depression, confusion, and a weakened immune system.
- Excess
- Chronic high doses can cause reversible peripheral nerve damage (sensory neuropathy).
Richest foods
| Pistachios, Raw | Nuts & seeds | 1.7 mg |
| Sunflower Seeds, Dried | Nuts & seeds | 1.3 mg |
| Tuna, Yellowfin, Cooked | Seafood | 1.0 mg |
| Tuna, Skipjack, Cooked | Seafood | 0.9 mg |
| Pork Tenderloin, Cooked | Protein | 0.8 mg |
| Turkey Breast, Cooked | Protein | 0.8 mg |
| Chicken Breast, Cooked | Protein | 0.6 mg |
| Ground Turkey, Cooked | Protein | 0.5 mg |
| Pork Chop, Cooked | Protein | 0.5 mg |
| Banana, Raw | Fruit | 0.4 mg |
| Potato, Baked | Grain | 0.3 mg |
| Bell Pepper, Red, Raw | Vegetable | 0.3 mg |
Amount per food's listed serving.