Vitamin B6

Why do I need vitamin B6?
Vitamin B6, also known as pyridoxine, aids your body's metabolism of protein, fats, and carbohydrates. It also helps convert amino acids and form new red blood cells, and is vital to a fetus's developing brain and nervous system. The vitamin may also relieve nausea, although this has not been clinically proven.

How much do I need?

The RDA (recommended daily allowance) for an adult is 1.6 mg. If you're pregnant, your needs increase to 2.2 mg, and if you're nursing, your needs decrease slightly to 2.1 mg.

Should I take a supplement?
A varied diet should provide you with enough vitamin B6.

What are the best food sources?

Some good sources are:

3 oz. beef liver: 0.8 mg

1 medium banana: 0.7 mg

1 medium baked potato: 0.7 mg

1 slice watermelon: 0.7 mg

1 cup canned chickpeas: 0.6 mg

8 oz. prune juice: 0.6 mg

3 oz. chicken breast: 0.5 mg

3 oz. chicken liver: 0.5 mg

What are signs of a deficiency?
Skin rashes, depression, and anemia may mean a deficiency. One study showed that mothers who didn't get enough vitamin B6 provided less care and stimulation to their infants, and their babies were less alert.