Nutrition

Vitamin B6

chickpea
salmon
potato
banana

What is it?

Pyridoxine hydrochloride is one of the B complex vitamins. It is also known as vitamin B6.

Why is it important?

Vitamin B6 is most important for its role in cognitive development through the production of neurotransmitters such as serotonin, dopamine, adrenaline and melatonin. Neurotransmitters help us regulate our internal clock such as sleep cycles, mood and appetite. Vitamin B6 also supports the immune system and the formation of new red blood cells.*

What myths are there?

Some people believe vitamin B6 can be used to improve ADHD in children; however, there is insufficient clinical data to support this.

What’s the risk of deficiency?

Vitamin B6 deficiency is fairly uncommon, but inadequate vitamin B6 can be seen, particularly amongst teenagers.

How much is recommended?

The FDA currently recommended daily intake (RDI) for vitamin B6 is 2 mg for children age 4 and older. For children ages 3 and younger, the recommended daily intake is 0.66 mg.

The Food and Nutrition Board at the US Institute of Medicine current recommended dietary allowance (RDA) for vitamin B6 is as follows:

  • 0-6 months: 0.1 mg (adequate intake)
  • 7-12 months: 0.3 mg (adequate intake)
  • 1-3 years: 0.5 mg
  • 4-8 years: 0.6 mg
  • 9-13 years: 1.0 mg
  • 14-18 years: 1.2-1.3 mg
  • 19-50 years: 1.3 mg
  • 51+ years: 1.5-1.7 mg

Adequate Intake is used when evidence is insufficient to develop an RDA; intake at this level is assumed to ensure nutritional adequacy.

Women breast-feeding are recommended to source extra vitamin B6 at a recommended daily allowance (RDA) of 1.9-2.0 mg.

What foods are rich sources?

Humans, do not produce vitamin B6. As a result, it is important we source this micronutrient from our diet.

Vitamin B6 is found in a variety of foods. The richest sources of it include fish, potatoes and other starchy vegetables.

  • 1 cup chickpeas (boiled): 1.1 mg
  • 3 oz chicken breast (roasted): 0.5 mg
  • 3oz tuna (cooked): 0.9 mg
  • 3 oz salmon (cooked): 0.6 mg
  • 1 cup potatoes (boiled): 0.4 mg
  • 1 banana: 0.4 mg

What’s the risk of getting too much?

Vitamin B6 is water-soluble, which means that the body can't store it. If the body can't use all of the vitamin, it will simply eliminate the excess.

That said, you don’t want too much excess because it makes it harder on your body to get rid of.

We recommend you seek the advice of your pediatrician or primary medical care provider before making changes to your child’s nutrient intake.

* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

References

  • Institute of Medicine. Food and Nutrition Board. Dietary Reference Intakes: Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, and Cholineexternal. Washington, DC: National Academy Press; 1998.
  • McCormick D. Vitamin B6. In: Bowman B, Russell R, eds. Present Knowledge in Nutrition. 9th ed. Washington, DC: International Life Sciences Institute; 2006.
  • Mackey A, Davis S, Gregory J. Vitamin B6. In: Shils M, Shike M, Ross A, Caballero B, Cousins R, eds. Modern Nutrition in Health and Disease. 10th ed. Baltimore, MD: Lippincott Williams & Wilkins; 2005.
  • U.S. Department of Agriculture, Agricultural Research Service. 2011. USDA National Nutrient Database for Standard Reference, Release 24. Nutrient Data Laboratory Home Page Subar AF, Krebs-Smith SM, Cook A, Kahle LL. Dietary sources of nutrients among US adults, 1989 to 1991. J Am Diet Assoc 1998;98:537-47.
  • National Institute of Health. Vitamin B6 Health Information. 2017.