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  Important basics  
  Fat-soluble vitamins  
Water-soluble vitamins
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- Water-Soluble Vitamins -

19: VITAMIN B-6

You may see vitamin B-6 called by different names. They are different forms of the vitamin, but they have the same function in our bodies. The forms of vitamin B-6 found in food are pyridoxine, mainly in vegetables, and pyridoxal and pyridoxamine, mainly in foods from animal sources. Vitamin B-6 is water soluble and can be lost by discarding water in which it is dissolved. It is also sensitive to light, air or oxygen and to alkaline conditions.

Vitamin B-6 is involved in the functioning of some enzymes (natural substances that speed up chemical reactions), especially those involved in protein metabolism, the formation of chemicals for transmission of impulses in brain and nerves, and in red blood cell formation.

With early deficiency of vitamin B-6, ill-defined symptoms such as sleeplessness, irritability and weakness may occur, but, of course, their presence may be for other reasons. If you have been on high-dosage vitamin B-6, you may develop these symptoms during its withdrawal as your body readjusts to more normal intakes. A bigger vitamin B-6 deficiency may lead to depression, convulsions, abnormal nerve functions (especially in the limbs), dermatitis, cracking of skin at the corner of the mouth and the lips, a smooth tongue, and anaemia.Find out more about this term

Those at risk from vitamin B-6 deficiency include alcohol abusers. Certain medication, such as the oral contraceptive pill and isoniazid, which is used to treat tuberculosis, may increase vitamin B-6 requirement. In some metabolic diseases the requirement of vitamin B-6 is increased.


VITAMIN B-6 INTAKE

Recommended daily dietary intake of vitamin B-6 (Australia):
  Infants:

  Children:

  Adult men:

  Adult women:

  Pregnancy:

  Lactation:

  0.3-0.5 milligrams

  0.6-2.2 milligrams

  1.0-1.9 milligrams

  0.8-1.4 milligrams

  1.0-1.5 milligrams

  1.6-2.2 milligrams


Water-Soluble
Vitamins
- Vitamin B-1
(thiamin)
- Vitamin B-2
(riboflavin)
- Niacin
Vitamin B-6
- Vitamin B-12
(cyano-cobalamin)
- Folacin
- Pantothenic acid
- Biotin
- Vitamin C

Also on this page:

-  Vitamin B-6 intake
-  Vitamin B-6 RDI
-  Food charts

 

 

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VITAMIN B-6  Food Charts:

 

VITAMIN B-6:
beverages

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BEVERAGES

Vitamin B-6 milligrams per 100 grams

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Food charts list:
beverages
cereals, biscuits,cakes,deserts
egg and cheese dishes
fats and oils
fish and seafoods
fruit
meat and meat products
milk and milk products
nuts
sauces and condiments
soups (as served)
sugars, jams and spreads
sweets
vegetables

 

VITAMIN B-6:
cereals/cakes

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CEREALS, BISCUITS, CAKES, DESERTS

Vitamin B-6 milligrams per 100 grams

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Food charts list:
beverages
cereals, biscuits,cakes,deserts
egg and cheese dishes
fats and oils
fish and seafoods
fruit
meat and meat products
milk and milk products
nuts
sauces and condiments
soups (as served)
sugars, jams and spreads
sweets
vegetables

 

 

VITAMIN B-6:
cereals/cakes

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Food charts list:
beverages
cereals, biscuits,cakes,deserts
egg and cheese dishes
fats and oils
fish and seafoods
fruit
meat and meat products
milk and milk products
nuts
sauces and condiments
soups (as served)
sugars, jams and spreads
sweets
vegetables

 

VITAMIN B-6:
egg & cheese
dishes

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EGG AND CHEESE DISHES

Vitamin B-6 milligrams per 100 grams

 

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VITAMIN B-6:
fats/oils

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FATS AND OILS

Vitamin B-6 milligrams per 100 grams

 

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VITAMIN B-6:
fish/seafood

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FISH AND OTHER SEAFOODS

Vitamin B-6 milligrams per 100 grams

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Food charts list:
beverages
cereals, biscuits,cakes,deserts
egg and cheese dishes
fats and oils
fish and seafoods
fruit
meat and meat products
milk and milk products
nuts
sauces and condiments
soups (as served)
sugars, jams and spreads
sweets
vegetables

 

VITAMIN B-6:
fruit

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FRUIT

Vitamin B-6 milligrams per 100 grams

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Food charts list:
beverages
cereals, biscuits,cakes,deserts
egg and cheese dishes
fats and oils
fish and seafoods
fruit
meat and meat products
milk and milk products
nuts
sauces and condiments
soups (as served)
sugars, jams and spreads
sweets
vegetables

 

 

 

 

VITAMIN B-6:
fruit

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fruit%20icon

Food charts list:
beverages
cereals, biscuits,cakes,deserts
egg and cheese dishes
fats and oils
fish and seafoods
fruit
meat and meat products
milk and milk products
nuts
sauces and condiments
soups (as served)
sugars, jams and spreads
sweets
vegetables

 

VITAMIN B-6:
meats

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MEAT AND MEAT PRODUCTS

Vitamin B-6 milligrams per 100 grams

meat%20icon

Food charts list:
beverages
cereals, biscuits,cakes,deserts
egg and cheese dishes
fats and oils
fish and seafoods
fruit
meat and meat products
milk and milk products
nuts
sauces and condiments
soups (as served)
sugars, jams and spreads
sweets
vegetables

 

 

 

VITAMIN B-6:
meats

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meat%20icon

Food charts list:
beverages
cereals, biscuits,cakes,deserts
egg and cheese dishes
fats and oils
fish and seafoods
fruit
meat and meat products
milk and milk products
nuts
sauces and condiments
soups (as served)
sugars, jams and spreads
sweets
vegetables

 

VITAMIN B-6:
milk products

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MILK AND MILK PRODUCTS

Vitamin B-6 milligrams per 100 grams

 

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Food charts list:
beverages
cereals, biscuits,cakes,deserts
egg and cheese dishes
fats and oils
fish and seafoods
fruit
meat and meat products
milk and milk products
nuts
sauces and condiments
soups (as served)
sugars, jams and spreads
sweets
vegetables

 

VITAMIN B-6:
nuts

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NUTS

Vitamin B-6 milligrams per 100 grams

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VITAMIN B-6:
sauces

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SAUCES AND CONDIMENTS

Vitamin B-6 milligrams per 100 grams

sauces%20icon

Food charts list:
beverages
cereals, biscuits,cakes,deserts
egg and cheese dishes
fats and oils
fish and seafoods
fruit
meat and meat products
milk and milk products
nuts
sauces and condiments
soups (as served)
sugars, jams and spreads
sweets
vegetables

 

VITAMIN B-6:
soups

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SOUPS (as served)

Vitamin B-6 milligrams per 100 grams

 

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VITAMIN B-6:
sugars

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SUGARS, JAMS AND SPREADS

Vitamin B-6 milligrams per 100 grams

 

sugars%20icon

Food charts list:
beverages
cereals, biscuits,cakes,deserts
egg and cheese dishes
fats and oils
fish and seafoods
fruit
meat and meat products
milk and milk products
nuts
sauces and condiments
soups (as served)
sugars, jams and spreads
sweets
vegetables

 

VITAMIN B-6:
sweets

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SWEETS

Vitamin B-6 milligrams per 100 grams

 

 

 

VITAMIN B-6:
vegetables

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VEGETABLES

Vitamin B-6 milligrams per 100 grams

Food charts list:
beverages
cereals, biscuits,cakes,deserts
egg and cheese dishes
fats and oils
fish and seafoods
fruit
meat and meat products
milk and milk products
nuts
sauces and condiments
soups (as served)
sugars, jams and spreads
sweets
vegetables

 

 

 

 

VITAMIN B-6:
vegetables

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  bottom

vegetables%20icon

Food charts list:
beverages
cereals, biscuits,cakes,deserts
egg and cheese dishes
fats and oils
fish and seafoods
fruit
meat and meat products
milk and milk products
nuts
sauces and condiments
soups (as served)
sugars, jams and spreads
sweets
vegetables

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