Vitamin B6 (pyridoxine)

Roles

Vitamin B6 is a water-soluble vitamin consisting of three related compounds: pyridoxine, pyridoxal, and pyridoxamine.

This vitamin takes part in many metabolic functions. It is used in more than sixty different enzyme systems which are involved in the protein metabolism.

Vitamin B6 is needed to build amino acids and required to turn the amino acid tryptophan into niacin (an important B vitamin).

This vitamin also regulates the release of glycogen from the liver whenever muscles need energy.

It helps produce body chemicals such as insulin, hemoglobin, antibodies...

Intake
Needs for this vitamin are dependant on our protein intake. Vegetarians tend to eat less protein than non vegetarian and thus might need less vitamin B6 daily.

The plant type of this vitamin is less available than the types found in animal food but plant type is less vulnerable to destruction by cooking.

*Recommended Dietary Allowance (RDA) for the French population*
	mg per day
Babies 0 to 1 year	0.3
Children 1 to 3 years	0.6
Children 4 to 6 years	0.8
Children 7 to 9 years	1
Teenager 10 to 12 years	1.3
Teenager 13 to 15 years (boys)	1.6
Teenager 13 to 15 years (girls)	1.5
Teenager 16 to 19 years (boys)	1.8
Teenager 16 to 19 years (girls)	1.5
Men	1.8
Women	1.5
Pregnant women	2
Nursing mothers	2

Deficiency symptoms

Skin irritations
Linear nail ridges
Sensitivity to sun
Tongue inflammation
Cracks around the lips
Appetite loss
Mental convulsions among infants
Depression
Nausea

A deficiency in this vitamin is seldom and is often the result of a B vitamins deficiency.

Good vegetarian sources

Brewer's yeast
Raw wheat germ
Cabbages
Whole grains
Nuts
Legumes

It is partially destroyed by cooking and mostly removed from grains by refining.

Caution
Too much vitamin B6 can cause a magnesium deficiency.
Large doses taken overtime can produce nerve damage.
Contraceptive pills are among its greatest enemies.