Vitamin B6 is a B-complex vitamin that is relatively easy to obtain from many food sources in our diet. As with most of the B vitamins, the largest amount of this nutrient can be found in meat, poultry and dairy products. Vitamin B6 is often labeled pyrodixine or pyridoxal phosphate (PLP) on food and supplement labels. There are six different forms of the vitamin with similar names that all function in the same way once inside the body. Vitamin B6 is similar to the rest of the B-complex vitamins in that it is not stored by the body, so must be eaten frequently.
Vitamin B6 is also similar to the rest of the B vitamins in that it’s most common function involves metabolism, metabolism of proteins and amino acids in particular. Vitamin B6 also is an important nutrient for a number of other functions including the synthesis of such important neurotransmitters as dopamine, serotonin and epinephrine. Because of these major functions involving the nervous system and energy production, a deficiency of vitamin B6 in the foods we eat will cause symptoms such as fatigue, weakness, mental confusion along with issues with the peripheral nervous system, mainly numbness in the extremities. The effects of a deficiency of vitamin B6 are usually first seen in problems around the mouth, including cracks in the corner of the mouth or ulcers on the tongue and gums.
The recommended amount of Vitamin B6 to consume is 5mg/day, or slightly more if you are pregnant or breastfeeding. This is easily obtained with only a small portion of meat, fish or poultry. Because of the negative health issues associated with saturated fats, it is far healthier if fish or chicken constitutes the majority of your consumed meat. Dairy products, including milk and cheese are another excellent source of vitamin B6. Even modest servings of any of these foods will ensure you receive your recommended amount of vitamin B6.
For those who avoid eating meat, there are a few other foods that are high in vitamin B6. These include nuts, seeds and whole grain foods. As with many nutrients found in grains, it is important to remember that the majority of the nutrients are found in the outer layers of the grain, so any processing will destroy much of the nutritional value.
There are an assortment of other foods that contain moderate amounts of vitamin B6 in much smaller amounts than meat and dairy products. Some of these foods include bananas, avocados and carrots. Besides these listed foods, almost all fruits and vegetables will contain smaller amounts of vitamin B6.
One important issue with regards to vitamin B6 and its food sources is that a majority of the vitamin is lost during the cooking process, both because of the actual heat, and also because the nutrient is sometimes thrown away in the cooking water. For this reason, especially with grains, vegetables and nuts, it is healthier to eat the foods raw.
Vitamin B6 is a relatively easy nutrient to obtain from normal eating habits. Meat, fish, poultry and dairy products all contain large amount of the nutrient. Vegetarians and vegans can also fairly easily obtain the nutrient from an assortment of vegetables, whole grains and nuts. A deficiency will usually first be spotted by problems with the lips, tongue and mouth, but will also include nervous and fatigue problems.
