Food Data Chart - Vitamin B-6



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19: VITAMIN B-6

You may see vitamin B-6 called by different names. They are different forms of the vitamin, but they have the same function in our bodies. The forms of vitamin B-6 found in food are pyridoxine, mainly in vegetables, and pyridoxal and pyridoxamine, mainly in foods from animal sources. Vitamin B-6 is water soluble and can be lost by discarding water in which it is dissolved. It is also sensitive to light, air or oxygen and to alkaline conditions.

Vitamin B-6 is involved in the functioning of some enzymes (natural substances that speed up chemical reactions), especially those involved in protein metabolism, the formation of chemicals for transmission of impulses in brain and nerves, and in red blood cell formation.

With early deficiency of vitamin B-6, ill-defined symptoms such as sleeplessness, irritability and weakness may occur, but, of course, their presence may be for other reasons. If you have been on high-dosage vitamin B-6, you may develop these symptoms during its withdrawal as your body readjusts to more normal intakes. A bigger vitamin B-6 deficiency may lead to depression, convulsions, abnormal nerve functions (especially in the limbs), dermatitis, cracking of skin at the corner of the mouth and the lips, a smooth tongue, and anaemia.

Those at risk from vitamin B-6 deficiency include alcohol abusers. Certain medication, such as the oral contraceptive pill and isoniazid, which is used to treat tuberculosis, may increase vitamin B-6 requirement. In some metabolic diseases the requirement of vitamin B-6 is increased.

VITAMIN B-6 INTAKE

Recommended daily dietary intake of vitamin B-6 (Australia):

  Infants:
  Children:

  Adult men:

  Adult women:

  Pregnancy:

  Lactation:
  0.3-0.5 milligrams
  0.6-2.2 milligrams

  1.0-1.9 milligrams

  0.8-1.4 milligrams

  1.0-1.5 milligrams

  1.6-2.2 milligrams


	Water-Soluble Vitamins

	-	Vitamin B-1 (thiamin)
	-	Vitamin B-2 (riboflavin)
	-	Niacin
		Vitamin B-6
	-	Vitamin B-12 (cyano-cobalamin)
	-	Folacin
	-	Pantothenic acid
	-	Biotin
	-	Vitamin C