Vitamin B6

IMAGE Vitamin B6 is a water-soluble vitamin. Water-soluble vitamins are stored in the body in limited amounts. Because they are excreted through the urine, it is a good idea to have them in your daily diet.


Vitamin B6's functions include:
  • Helping with amino acid and protein metabolism
  • Enabling red blood cell metabolism
  • Helping the nervous system function efficiently
  • Helping the immune system function efficiently
  • Converting tryptophan (an amino acid) to niacin (a vitamin)
  • Enabling the breakdown of glycogen to glucose
  • Aiding in the metabolism, transportation, and distribution of selenium
  • Assisting in the metabolism of calcium and magnesium

Recommended Intake:

Age Group (in years) Recommended Dietary Allowance
Females Males
1-3 0.5 milligrams (mg) 0.5 mg
4-8 0.6 mg 0.6 mg
9-13 1.0 mg 1.0 mg
14-18 1.2 mg 1.3 mg
19-50 1.3 mg 1.3 mg
Pregnancy 1.9 mg n/a
Lactation 2.0 mg n/a
51 + 1.5 mg 1.7 mg

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