Vitamin B6, also known as pyridoxine, is a water-soluble vitamin that is significant to protein, fat and carbohydrate metabolism and the creation of red blood cells and neurotransmitters. Your body cannot produce vitamin B6, so you must obtain it from foods or supplements. Most people get enough vitamin B6 through their diet. The current recommended daily amount (RDA) for B6 is 1.3–1.7 mg for adults over 19. Getting enough B6 through your diet or a supplement is crucial for staying healthy.
Vitamin B6 toxicity is not likely to occur from food sources of B6. Taking more than 1,000 mg of supplemental B6 a day may cause nerve damage and pain or numbness in the hands or feet. Some of these side effects have even been documented after just 100–300 mg of B6 per day. For these reasons, the tolerable upper limit of vitamin B6 is 100 mg per day for adults.
Some plant food sources of Vitamin B6
|RECOMMENDED DAILY ALLOWANCE OF VITAMIN B6 (rda)|
|Adult Over 19||1.3-17 mg|