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Vitamin B6 

Vitamin B6 is the name given to a family of water-soluble compounds, including pyridoxine, pyridoxamine, and pyridoxal. These compounds are transformed in the liver, red blood cells and other tissues into important coenzymes required for the building up and breaking down of proteins, carbohydrates and fats. 

And if I don't get enough?

Vitamin B6 deficiency can result in impaired immunity, dermatitis, mental confusion and even convulsions. A marginal deficiency sometimes occurs in alcoholics, patients with kidney failure, and women using oral contraceptives.

And if I get too much?

Vitamin B6 toxicity occurs at doses of about 2,000mg per day for several months. The result is damaged nerves, numbness in the hands and feet and even walking difficulties.

Vitamin B6 is found in the following foods:

  • Poultry

  • Fish

  • Kidney

  • Pork

  • Egg

  • Brown rice

  • Soy beans

  • Oats

  • Nuts

 

Caution

Vitamin B6 has sometimes been recommended for relief of the nausea of pregnancy and for premenstrual syndrome. Unfortunately, many women in studies into this matter developed serious abnormal neurological symptoms (numbness and a lack of coordination) and had to stop taking the vitamin. A safe dosage and a clear benefit, to date, have not been established.

Read the label and avoid doses over 100% of the daily allowance.