Vitamin B6

Vitamin B6 (pyridoxine) is best known for its effect on hormonal activity. In addition, B6 plays many other roles in your body. You can find this water-soluble vitamin in, among other things, bananas, meat, dairy and legumes (IVG). Below you can read more about the function of vitamin B6 and the use of supplements that contain pyridoxine. 

What does vitamin B6 do?

The following health claims can be made about the function of vitamin B6:

• Vitamin B6 contributes to normal red blood cell formation

• Vitamin B6 contributes to normal cysteine synthesis

• Vitamin B6 contributes to normal energy-yielding metabolism

• Vitamin B6 contributes to normal homocysteine metabolism

• Vitamin B6 contributes to the regulation of hormonal activity

• Vitamin B6 contributes to the normal function of the immune system

• Vitamin B6 contributes to normal protein and glycogen metabolism

• Vitamin B6 contributes to normal psychological function

• Vitamin B6 contributes to the reduction of tiredness and fatigue

• Vitamin B6 contributes to normal functioning of the nervous system

(Keuringsraad)

Am I getting enough vitamin B6?

The recommended daily intake for vitamin B6 depends on several factors:

• Children: 0.2–1.5 milligrams (depending on age)
• Women (18+): 1.5 milligrams
• Men (18–50): 1.5 milligrams
• Men (50+): 1.8 milligrams
• Pregnant: 1.8 milligrams
• When breastfeeding: 1.7 milligrams

(Voedingscentrum).

Vitamin B6 in food

Vitamin B6 is found in many food products: meat, eggs, fish, nuts, cereal products, legumes, vegetables, milk and dairy products.

Symptoms of a B6 deficiency

These complaints are associated with a vitamin B6 deficiency:

• Anemia
• Nervous disorders
• Reduced immunity
• Seizures (in newborn babies)

A too high intake of vitamin B6 can also cause health problems (Voedingscentrum).

I recognize these symptoms, what should I do?

Do you recognize the symptoms of a B6 deficiency? Make an appointment with your GP. Taking B6 can cause side effects, especially at higher dosages. Stay below the acceptable upper limit (21 mg for adults, including intake from your diet). Always follow the recommended dosage on the packaging. 

Disclaimers

Dosages from 3 milligrams B6 are not suitable for children under 1 year. Dosages of 3–5 milligrams B6 are not suitable for children up to and including 3 years. Dosages of 5–7 milligrams B6 are not suitable for children up to and including 10 years. Dosages higher than 7 milligrams B6 are not suitable for children up to and including 17 years.

 Consult a doctor if you want to use supplements while you are pregnant, breastfeeding, taking medication or under medical supervision. Some vitamins can affect the action of medications. Also adhere to the recommended dosage on the packaging. Supplements are an addition to a varied diet and a healthy lifestyle. Always keep supplements out of reach of children.