Vitamin supplements guide   Vitamins & health supplements guide

Vitamin B6 (pyridoxine) review
Basics: water-soluble B vitamin, acts as a coenzyme in the breakdown and utilization of carbohydrates, fats and proteins.
Benefits: vitamin B6 is vital in the metabolism of amino acids, helps maintain healthy immune system functions, assists in the function of specific enzymes.
Dosage: 2.0 mg/day for the adult man and 1.6 mg/day for the adult woman, high amounts may be recommended for certain conditions.
Sources: brewer's yeast, carrots, chicken, eggs, fish, meat, peas, spinach, sunflower seeds, whole grains, bread, liver, cereals, spinach, green beans, and bananas.
Deficiency: deficiency symptoms include dermatitis, cracked and sore lips, inflamed tongue and mouth, neuropathy, confusion, and insomnia.
Overdose: pyridoxine overdose causes poor coordination, staggering, numbness, decreased sensation to touch, temperature, and vibration.
Editor's choice: Vitamin B-6
Vitamin B-6, also called pyridoxine, is particularly important to nerve and muscle cell health. It helps production of RNA and DNA. Together with vitamins B-12 and B-9, pyridoxine helps control blood levels of homocysteine. Vitamin B-6 by Vitabase is manuafactured according to the highest pharmaceutical standards and uses only the best quality raw ingredients. Click here for more information.

Sources of vitamin B6 (pyridoxine)

Vitamin B6 (pyridoxine) is found in a wide variety of foods including fortified cereals, beans, meat, poultry, fish, and some fruits and vegetables. Common natural sources of pyridoxine include bananas, carrots, nuts, rice, fish, soybeans, and wheat germ.
Symptoms of pyridoxine deficiency are very non-specific and hard to reproduce. The best sources of vitamin B6 are meats, particularly organ meats, such as liver, and the whole grains, especially wheat. Wheat germ is one of the richest sources. Besides meat, good protein sources of B6 include fish, poultry, egg yolk, soybeans and other dried beans, peanuts, and walnuts. Vegetable and fruit sources include bananas, prunes, potatoes, cauliflower, cabbage, and avocados. As examples of how easily vitamin B6 is lost in the processing of food, raw sugar cane has a good amount, while refined sugar has none; whole wheat flour contains nearly 0.5 mg. of pyridoxine (wheat germ and wheat flakes have much more), while refined wheat flour has almost none, and even whole wheat bread has lost nearly all of its vitamin B6. Herbs that contain vitamin B6 (pyridoxine) include alfalfa, catnip, and oat straw.

Vitamin B6 can be found in multivitamins (including children's chewable and liquid drops), B complex vitamins, or can be sold individually. It is available in a variety of forms including tablets, softgels, and lozenges. Vitamin B6 is also sold under the names pyridoxal, pyridoxamine, pyridoxine hydrochloride, and pyridoxal-5-phosphate. Vitamin B6 is easily destroyed in processing of foods. More than half of the vitamin may be lost with use of the flash-frozen method for freezing fruits and vegetables, during milling of grains, and production of processed meats. Vitamin B6 is not included as part of the enrichment mixture that is added to processed grains to compensate for milling losses so whole grains are a richer source of the vitamin. Fresh meats and raw produce also provide greater levels of Vitamin B6 than their processed counterparts.