A vitamin that is naturally present in many foods, vitamin B6 plays a role in more than 100 enzyme reactions involved in metabolism. It allows the body to use and store energy from protein and carbohydrates and is essential for forming red blood cells.
Recommended daily intake
The recommended daily intake of vitamin B6 is 1.4mg a day.
Food sources of vitamin B6
So, which foods will top up your B6 level? It’s naturally present in many foods including poultry, fish and meat. Starchy vegetables, such as potatoes and fruit (not citrus) are also good sources of the vitamin as well as avocados which are a natural source of vitamin B6.
Symptoms of vitamin B6 deficiency
A lack of vitamin B6 can present as many symptoms, including anaemia, itchy rashes, scaly skin on the lips, cracks at the corners of the mouth and a swollen tongue. Other symptoms of very low vitamin B6 levels include depression, confusion, and a weak immune system. Infants who do not get enough vitamin B6 can become irritable or develop extremely sensitive hearing or seizures.
Vitamin B6 supplements
Vitamin B6 is available in dietary supplements, usually in the form of pyridoxine and the recommended daily intake of Vitamin B6 is 1.4 mg.1.
A supplement such as Seven Seas Perfect7 Woman is a blend of essential multivitamins and minerals that includes 2mg of vitamin B6. The special formula provides nutrients to support you from the inside as you get older. Food supplements that contain only vitamin B6, or vitamin B6 with other B vitamins, are also available.