Although water soluble, vitamin B6 may build up in the body over time and cause some health problems. B6 (or pyridoxine) is most popularly renowned as a vitamin for the relief of pre-menstrual tension (PMT). If taking a supplement it is recommended not to exceed 100mg of B6 per day.

Functions:

• B6 reacts with our amino acids (the building blocks for protein) enabling them to be incorporated into our body tissues.
• vital for proper nerve and muscle function.

• assists in the formation of the oxygen transporting protein, haemoglobin, in the blood.

Deficiencies:

Deficiency of B6 is unusual and symptoms may be similar to other B vitamin deficiencies. These include depression, tiredness, weight loss, irritability and weakness.

Sources:

B6 is found in a wide range of foods. As some B6 is lost during cooking, it is best sourced from fresh foods such as avocados and bananas. Lentils, fish, meats (particularly liver), poultry, breads and cereals (especially wholegrain), are also good sources.

RDI:

Adult: 0.8 - 1.9 mg per day.
Children aged 8-11 yrs: 1 - 1.6 mg per day.
Children aged 12-15 yrs: 1.2 - 2.1 mg per day.
Children and teenagers 16 - 18 yrs: 1.1 - 2.2 mg per day.

Source: Growcom's formulaforlife - choose good health & happiness.