Nutrient Information: Vitamin B6

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Nutrient Key Information
Nutrient Name:	Vitamin B6
Nutrient Category:	Vitamins and Other Components
Measuring Unit:	mg
Nutrient Summary:	Function as a coenzyme in the metabolism of protein amino acid, carbohydrate, and fat. It benefits the central nervous system and proper cell function.
Nutrient Function:	Protein (primarily), amino acid, carbohydrate, and fat metabolism Nonessential amino acids synthesis Nervous system function: plays a role in cognitive development through the biosynthesis of neurotransmitters. It is involved in brain development during pregnancy and infancy. Involved in blood cell hemoglobin formation (the iron-containing portion of hemoglobin) Participates in the synthesis of nucleic acids (such as DNA and RNA) Involved in immune function Together with riboflavin and iron, vitamin B6 is required for the formation of niacin. Vitamin B6 comprises a group of six related compounds (3 main compounds and 3 derivative compounds). Any one of them can be converted to the primary active coenzyme form PLP (pyridoxal phosphate) which involves more than 100 reactions and plays roles as described above. 3 main vitamin B6 compounds: • Pyridoxine (PN, PNP 5'-phosphates) - exist in plant-based foods • Pyridoxal (PL, PLP 5'-phosphates) - exist in both animal foods and plant-based foods. Animal foods has higher pyridoxal bioavailability. • Pyridoxamine (PM, PMP 5'-phosphates) - exist in animal foods Vitamin B6 is water-soluble. However, unlike other water-soluble vitamins, vitamin B6 is stored extensively in muscle tissue. Some are oxidized in the liver and then released or primarily excreted in the urine.

Vitamin B6 Chemistry Structure

Vitamin B6 Rich Foods

Food Sources

• Poultry, such as chicken breast, turkey
• Organ meats, such as beef liver
• Fish, such as tuna, salmon
• Meats, such as beef, pork
• Nuts, such as pistachio nuts, sunflower seeds
• Starchy vegetables, such as white potatoes, sweet potatoes, carrots, bitter gourd
• Fruits, such as avocados, banana
• Chickpeas
• Highly fortified cereals
• Highly fortified soy-based meat substitutes

Notes:
1. Vitamin B6 bioavailability from plant-derived foods is usually lower than from animal-derived foods. Plant foods mainly contain pyridoxine glucoside which requires an enzymatic cleavage in the intestines to release pyridoxine before it can be absorbed. In addition, some plant-based foods contain compounds called phytates that can bind to vitamin B6 and reduce its bioavailability.
2. Foods may lose vitamin B6 when heated.

Sample Foods High in: Vitamin B6 View Additional Food Sources
	Food Description	Nutrient Amount¹	Daily Value%²
	Chicken, broiler or fryers, breast, skinless, boneless, meat only, cooked, grilled Category: Poultry Products Similar foods: cooked chicken breast	1.157 mg	68.06%
	Beef, variety meats and by-products, liver, cooked, pan-fried Category: Beef Products Similar foods: cooked beef liver	1.027 mg	60.41%
	Fish, tuna, yellowfin, fresh, cooked, dry heat Category: Finfish and Shellfish Products Similar foods: tuna fish	1.038 mg	61.06%
	Pork, ground, 96% lean / 4% fat, cooked, crumbles Category: Pork Products Similar foods: cooked ground pork	0.717 mg	42.18%
	Nuts, pistachio nuts, dry roasted, without salt added Category: Nut and Seed Products Similar foods: roasted pistachio	1.122 mg	66.00%
	Potatoes, boiled, cooked in skin, flesh, with salt Category: Vegetables and Vegetable Products Similar foods: cooked potato	0.299 mg	17.59%
	Avocados, raw, all commercial varieties Category: Fruits and Fruit Juices	0.257 mg	15.12%
	Bananas, ripe and slightly ripe, raw Category: Fruits and Fruit Juices Similar foods: raw banana	0.209 mg	12.29%

¹ Nutrient amount is in 100 gram food
² Use FDA 2000 calorie diet as Daily Value reference

Additional Nutrient Information
Nutrient Summary	Function as a coenzyme in the metabolism of protein amino acid, carbohydrate, and fat. It benefits the central nervous system and proper cell function.
Deficiency Health Effects	The symptoms of vitamin B6 deficiency is only seen at the very low levels of the vitamin B₆. • Depression and confusion caused by diminished synthesis of key neurotransmitters • Microcytic anemia • Itchy rashes • Scaly skin on the lips and cracks at the corners of the mouth • Weak immune system Alcohol contributes to the destruction and loss of vitamin B6 from the body by decoupling PLP coenzyme from its enzymes and being excreted.
Effects if Above Upper Limit	No adverse effects have been associated with high intakes of vitamin B6 from food sources. Very large oral doses (2,000 mg/day or more) of supplemental pyridoxine may cause severe nerve damage (sensory neuropathy) and dermatological problems.
External References	The National Academies of Science, Engineering, Medicine publication: Dietary Reference Intakes NIH (National Institutes of Health) article: Vitamin B6 Nutrition Science Book: Understanding Nutrition by Ellie Whitney and Sharon Rady Rolfes

Daily Value Age Group	Recommended Daily Values	Daily Value Upper Limits
Toddler 1 to 3 years old:	0.5 mg	30 mg
Child 4 to 8 years old:	0.6 mg	40 mg
Male 9 to 13 years old:	1 mg	60 mg
Male 14 to 18 years old:	1.3 mg	80 mg
Male 19 to 30 years old:	1.3 mg	100 mg
Male 31 to 50 years old:	1.3 mg	100 mg
Male 51 to 70 years old:	1.7 mg	100 mg
Male Senior 71 or older:	1.7 mg	100 mg
Female 9 to 13 years old:	1 mg	60 mg
Female 14 to 18 years old:	1.2 mg	80 mg
Female 19 to 30 years old:	1.3 mg	100 mg
Female 31 to 50 years old:	1.3 mg	100 mg
Female 51 to 70 years old:	1.5 mg	100 mg
Female Senior 71 or older:	1.5 mg	100 mg
Female Pregnancy (>18):	1.9 mg	100 mg
Female Lactation (>18):	2 mg	100 mg
FDA (Based on 2000 calorie daily diet):	1.7 mg

	The nutrient Dietary Reference Intakes and nutrition facts is from Institute of Medicine of National Academies 2006. Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Washington, DC: The National Academies Press. https://doi.org/10.17226/11537
	Nutrition facts knowledge are based on U.S. FOOD & DRUG Administration Nutrition Education Resources & Materials. https://www.accessdata.fda.gov/scripts/interactivenutritionfactslabel/
	Nutrition facts knowledge are based on National Institutes of Health Dietary Supplement Fact Sheets. https://ods.od.nih.gov/factsheets/list-all
Disclaimer	The nutrient information provided here should not take the place of medical advice. We encourage you to talk to your healthcare providers (such as your doctor) about your dietary requirements which are best for your overall health. We also recommend you to read organization or professional reference documents or articles mentioned, but not limited to, in this page. Any mentions and reference links in this page don't represent our endorsement of their services and advice.

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