Vitamin B6 benefits
Metabolism. It enhances other vitamins from B group to metabolize proteins, carbohydrates and fats into energy source (glucose). Acts as a coenzyme in over one hundred different biochemical process. Involved in production and metabolism of hemoglobin.
Immune system. Improves the quality and increases the quantity of antibodies that protect against infections.
Cardiovascular system. Required for the production of red blood cells. Reduces bad cholesterol level. Lowers high blood pressure.
Nervous system. It is necessary for synthesis of the neurotransmitters and chemical substances that are responsible for transmitting of signals throughout nervous system and sustaining functioning of other systems in the body.
Detoxification. Vitamin aids the body in the elimination of toxins and harmful chemicals.
Food with Vitamin B6
mg / 100g
|Fish (tuna, mackerel)||0,8|
Vitamin B6 deficiency symptoms
- mental impairment (depression, irritability, and emotional instability)
- kidney stones
- muscle weakness
- poor appetite, nausea
- greasy or flaky skin
Recommended Dietary Allowances:
Infants (0 to 12 Months): 0.1 – 0.3 mg/day
Children (1 to 13 Years): 0.5 – 1 mg/day
Adolescents (14 to 18 Years): 1.2 – 1.3 mg/day
Adults (19 and older): 1.3 – 1.7 mg/day
Lactating Women: 2 mg/day
Pregnant Women: 1.9 mg/day