Vitamin B6, a water-soluble vitamin with a molecular formula of C8H11NO3, is involved in the functioning of many processes in the body and is therefore crucial for good health. For instance, the nervous and immune systems need vitamin B6 in order to function properly, and this vitamin is essential for protein and red blood cell metabolism. Some of the foods that contain vitamin B6 are fortified cereals, meat, poultry, fish, beans, peanut butter, and certain fruits and vegetables. This vitamin can also be consumed as a supplement, but it is recommended that most of the daily intake be derived from the consumption of food.

Dosage

The average daily dietary intake that sufficiently meets nutrient requirements, or the Recommended Dietary Allowance (RDA) , is 1.3 mg per day for men and women ages 19 to 50, 1.5 mg for women over 50 and 1.7 mg for men over 50. The recommended dosage increases to 1.9 mg for pregnant women and to 2.0 mg for lactating women regardless of their age. Normally the average American receives sufficient amounts of vitamin B6 from their diets, and the maximum dose for adults is recommended to be no more than 100 mg per day. If the dosage is too high, which usually happens due to a high intake of supplements, nerve damage to the arms and legs can occur. However, the effect is reversible once the supplements are stopped.

Deficiency

A deficiency in vitamin B6 can occur in people with a poor quality diet that lacks many nutrients. The two groups that are the most likely to have a deficiency are older adults and alcoholics, as their diets may not include much variety in foods, and alcohol advances the damage and loss of vitamin B6 from the body. Asthmatic children may also suffer from a deficiency if they are being treated with theophylline, a medicine that decreases the body’s stores of vitamin B6. Symptoms of a deficiency appear after the deficiency has existed for a long period of time. They can include skin inflammation, depression, convulsions, confusion and anemia.

Benefits

Although no scientific studies or clinical trials offer any supporting evidence, vitamin B6 has become a popular treatment for carpal tunnel and premenstrual syndromes. However, some people who have followed the advice of certain books that advocate doses of 100 mg to 200 mg per day have been found to have neuropathy, or damage to the nerves.