Vitamin B6

Pyridoxine

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Functions essential for metabolism of tryptophan needed for utilization of certain other amino acids aids in red blood cell formation aids in nervous system function health of skin Deficiency dermatitis around eyes and mouth neuritis anorexia nausea and vomiting Characteristics soluble in water and alcohol rapidly inactivated in presence of heat, sunlight, or air Good Sources Natural meat, fish whole grains beans nuts banana Food Quantity mg Oat bran muffin 1 medium 0.22 Lima beans, cooked 1 cup 0.14 Tuna, cooked 3 oz 0.45 Banana 1 medium 0.68 Artificial wheat germ blackstrap molasses Recommended Daily Allowances (RDA) Males (11 yrs. and older) 1.3 mg 1.8-2.2 mg Females (11 yrs. and older) 1.3 mg 1.8-2.2 mg Pregnant females 2.6 mg Lactating females 2.5 mg Children 0.9-1.6 mg Infants 0.3-0.6 mg Varied values reflect different references Tolerable Upper Intake Levels (UL) Adults (19 to 50 yrs) 100 mg Intakes above UL may lead to negative health consequences. Supplementation Large doses can cause numbness and other neurological disorders