Vitamin B6
Vitamin B6 helps regulate mood, immunity, and metabolism — and plays an essential role in protein and red blood cell synthesis.
Vitamin B6, also called pyridoxine, is a water-soluble B-vitamin that plays an important role in brain function, neurotransmitter synthesis, and immune health. It helps the body break down proteins and create red blood cells, making it particularly relevant for people with high physical activity or protein intake.
Deficiency in B6 may lead to symptoms like depression, confusion, anemia, and poor immune function. It's also associated with skin inflammation and neurological changes when severely deficient. Older adults, people with alcohol dependency, or those on certain medications may be more susceptible.
You can find B6 in many protein-rich foods such as poultry, fish, liver, and chickpeas, as well as in fortified cereals and a wide range of fruits and vegetables — especially bananas and leafy greens.
Recommended Daily Intake
- Women: Ages 19-50: 1.3 milligrams Ages 51+: 1.5 milligrams
- Men: Ages 19-50: 1.3 milligrams Ages 51+: 1.7 milligrams
- Upper Limit: 100 milligrams
Deficiency Symptoms
- Microcytic anemia
- Skin conditions
- Depression
- Confusion
- Lowered immunity
Common Food Sources
- Beef liver
- Tuna
- Salmon
- Fortified cereals
- Chickpeas
- Poultry
- Some vegetables and fruits , especially dark leafy greens , bananas , papayas, oranges, and cantaloupe