VITAMIN B6 (Pyridoxine)

VITAMIN B6 (Pyridoxine)Vitamin B6 is also called pyridoxine and, like the other B vitamins, is water-soluble. Vitamin B6 is involved in many tasks in the body, among other things the vitamin is important for energy production (especially from proteins). Birth control pills can reduce the effect of vitamin B6.

Vitamin B6 exists in several forms in nature: pyridoxine, pyridoxal and pyridoxamine.

What does vitamin B6 do for the body?Vitamin B6 is important for energy production, proteins and the immune system. In addition, vitamin B6 is important for the formation of red blood cells, the formation of various signaling substances in the brain and for the formation of vitamin B3 (niacin) from the amino acid tryptophan.

Sources of vitamin B6 in the dietExamples of sources of vitamin B6 are liver, cereal products, bananas, meat and vegetables.

Recommended daily intake of vitamin B6

• Children under 10 years: 0.4-1.0 mg

• Women over 10 years: 1.1-1.3 mg

• Men over 10 years: 1.3-1.6 mg

• Pregnant: 1.5 mg

• Lactating: 1.6 mg

For children, women and men, the recommendations vary depending on age.

What happens with a lack of vitamin B6?Lack of vitamin B6 can cause depression, insomnia, anemia and convulsions. Vitamin B6 deficiency is not very widespread in Norway, but certain groups may be more at risk, for example people with long-term low food intake, high alcohol intake or with malabsorption.

What happens with high intake of vitamin B6?The risk of poisoning is very low for vitamin B6. The vitamin is water-soluble and any excess is excreted in the urine. High doses of pyridoxine over a long period of time have been shown to cause neuropathy (common term for a number of nerve diseases).

Advice and guidance on supplements of vitamin B6Vitamin B6 is available as a separate vitamin supplement, in combination with other B vitamins and in most multi-vitamin-mineral supplements.

In the online store, you will find an overview of dietary supplements with vitamin B here.