Vitamin B6 (Pyridoxine): Best 20 Sources, Benefits, RDA, Symptoms & Causes of deficiency

Vitamin B6 is also known as pyridoxine. It helps to maintain normal and healthy metabolism.

All vitamins belonging to the B-complex group play a vital role in maintaining physical and psychological health.

It helps in carrying out major body functions. It regulates blood flow, movement, memory function.

Pyridoxine is a water-soluble vitamin. It is utilized by our body every day because of its importance in our metabolism. A deficiency causes serious symptoms. Some symptoms are temporary while some of them are long-lasting with a negative impact on the body.

Sources of Vitamin B6

Pyridoxine is found in many foods. That is commonly eaten by us in our everyday lives. The richest sources are liver, nuts, and seeds, legumes. Eating such food is beneficial if your suffering from stress, mood swings, low energy, etc.

Following foods are per 100 gm.

• CEREALS

Amaranth seeds (Rajgira seed)

0.50 mg (16 % of daily value)

Maize (Local)

0.45 mg (14 % of daily value )

Rice (Brown)

0.37 mg (12 % of daily value )

Wheat Flour

0.25 mg(8 % of daily value)

Rice( Paraboiled)

0.22 mg (7 % of daily value)

Quinoa

0.21 mg ( 6 % of daily value)

• PULSES

Cowpea

0.53 mg (17 % of daily value)

Lentil

0.46 mg (15% of daily value )

Soybean

0.45 mg (14 % of daily value )

Red gram

0.42 mg (13 % of daily value )

Field bean

0.38 mg (12 % of daily value )

Green gram

0.35 mg (11 % of daily value )

Horse gram

0.21 mg (7 % of daily value )

• OTHER VEGETABLES

French beans

0.38 mg (12 % of daily value )

Bean (scarlet)

0.31 mg (10 % of daily value )

Ladies finger

0.27 mg (8 % of daily value )

Zucchini

0.25 mg (8 % of daily value )

Capsicum (Red)

0.24 mg (7 % of daily value )

Bread bean

0.23 mg (7 % of daily value )

Ash gourd

0.18 mg (6 % of daily value )

Bamboo shoot

0.13 mg (4 % of daily value )

• GREEN LEAFY VEGETABLES

Drumstick leaves

0.87 mg (28% of daily value)

Fenugreek leaves

0.38 mg (12 % of daily value)

Gogu leaves

0.33 mg (11 % of daily value )

Cabbage

0.24 mg ( 8 % of daily value )

Amaranth leaves (Rajgira)

0.22 mg (7 % of daily value )

Raddish leaves

0.16 mg (5 % of daily value )

ROOTS AND TUBERS

Yam

0.22 mg ( 7 % of daily value )

Lotus root

0.19 mg ( 6 % of daily value )

Water chestnut

0.13 mg ( 4 % of daily value )

Carrot

0.11 mg ( 3.5 % of daily value )

Potato

0.10 mg ( 3.2 % of daily value )

• MUSHROOMS

Oyster mushrooms

0.85 mg (27 % of daily value )

Shitake mushrooms

0.45 mg (15 % of daily value )

• FRUITS

Banana

0.44 ( 14 % of daily value )

Pomegranate

0.29 mg (9 % of daily value )

Gooseberry

0.27 mg ( 8 % of daily value )

Jackfruit

0.22 mg ( 7 % of daily value )

Raisins

0.17 mg ( 5 % of daily value )

Fig

0.15 mg ( 4 % of daily value )

Mango (ripe)

0.12 mg (3.8 % of daily value )

Strawberry

0.09 mg (3 % of daily value )

Blackberry

0.05 mg ( 1.6 % of daily value )

Cherries

0.04 mg ( 1.2 % of daily value )

• NUTS AND OILSEEDS

Pistachio nuts

0.96 mg (31 % of daily value )

Sunflower seeds

0.94 mg ( 30 % of daily value )

Safflower seeds

0.93 mg ( 30 % of daily value )

Walnut

0.80 mg (25 % of daily value )

Gingelly seeds

0.64 mg (20 % of daily value )

Niger seed

0.34 mg (11 % of daily value )

Coconut

0.10 mg (3 % of daily value )

Areca nuts (Betel nuts)

0.32 mg (10 % of daily value )

Milk

0.04 mg (14 % of daily value )

Egg (Boiled)

0.27 mg (8 % of daily value )

Chicken

0.38 mg (12 % of daily value )

• LIVER

Beef liver

9.32 mg (300 % of daily value )

Pork liver

7.93 mg (255 % of daily value )

Goat liver

7.01 mg ( 226 % of daily value )

Sheep liver

6.95 mg (224 % of daily value )

Chicken liver

0.92 mg ( 29 % of daily value )

• FISH

Hilsa

2.33 mg (75 % of daily value )

Mackrel

1.35 mg (43 % of daily value )

Tuna

1.34 mg (43 % of daily value )

• SHELLFISH

Crab

1.53 mg (49 % of daily value )

Lobster

1.25 mg ( 40 % of daily value )

Oysters

1.18 mg ( 38 % of daily value )

Squid

1.22 mg ( 39 % of daily value )

Clam

1.14 mg (38 % of daily value )

Benefits of vitamin B6

Maintain eye health

Due to oxidative stress, macular degeneration occurs. The macula is responsible for our highly focused vision. It is a small yellowish part area situated in the center of the retina. Its yellowish color is due to antioxidant lutein, and zeaxanthin which are both carotenoids, which is why Vitamin A is important for eye health.

Studies have shown that Vitamin B6 and Vitamin B12 and Vitamin B9 protect the age-related macular degeneration. (A )

Improves brain function

Vitamin B6 takes part in brain development and mental function. Deficiency may cause impaired memory function and also cognitive impairment. Pyridoxine controls the homocysteine levels. High homocysteine level leads to neuron damage in the central nervous system Vitamin B6 (Pyridoxine) breaks down the homocysteine with other B-complex vitamins and helps maintain brain function.

protects from anemia

Anemia is a deficiency of red blood cells. The main function of red blood cells is to carry out oxygen through the body. this oxygen is carried out by hemoglobin. Hemoglobin is a protein inside the RBC. Vitamin B6 is needed to produce hemoglobin in the blood.

During pregnancy iron deficiency is common. But sometimes these deficiencies are nonresponsive to iron supplementation alone. In such cases, anemia can be improved by Vitamin B6 along with Iron.

Improvement of mood

Vitamin B6 elevates your mood by producing happy hormones. It has a significant impact on the central nervous system. This vitamin is important for the synthesis of many neurotransmitters like serotonin, GABA(Gamma-Aminobutyric Acid), dopamine, Noradrenaline in the brain.

These important hormones control moods and help in preventing depression, fatigue, anxiety. Vitamin B6 effective in treating a mood disorder.

Decreasing asthma attacks

Abnormality in tryptophan metabolism causes asthma. By correcting this abnormality, pyridoxine decreases the frequency of asthma attacks. This vitamin also decreases the wheezing associated with asthma. Vitamin B6 (pyridoxine) deficiency shows severe symptoms in asthmatic patients.

Decrease nausea during pregnancy

Morning sickness is common in pregnant ladies. Vitamin B6 helps in improves nausea during pregnancy. It is recommended that the Vitamin should be taken under medical supervision.

Helps in maintaining blood pressure

Some studies have been shown that Vitamin B6 reduces blood pressure in people with high blood pressure.

High blood pressure for a longer time leads to a heart attack.

Reduce symptoms of Rheumatoid arthritis

Patients with Rheumatoid arthritis tend to have low pyridoxine levels. It leads to worsening the symptoms of Rheumatoid arthritis including severe pain.

It will correct the tryptophan metabolism. It will help in soothing pain, control muscle aches and joint pain.

RDA of Vitamin B6

Category	Types of work /Age group	RDA vitamin B6 ( in mg /day )
Man	Sedentary work	1.9
	Moderate work	2.4
	Heavy work	3.1
Women	Sedentary work	1.9
	Moderate work	1.9
	Heavy work	2.4
	Pregnant women	2.3
Lactating mother	0-6 month	+0.26
	7-12 month	+0.17
Infants	0-6 months	0.1
	7-12 months	0.6
Children	1-3 years	0.9
	4-6 years	1.2
	7-9 years	1.5
Boys	10-12 years	2.0
	13-15 years	2.6
	16-18 years	3.0
Girls	10-12 years	1.9
	13-15 years	2.2
	16-18 years	2.3

Symptoms of Vitamin B6 Deficiency

Vitamin B6 deficiency is not very common. If kept non treated for a longer period may cause serious disorders

Symptoms of pyridoxine deficiency are as follows.

• Muscle pain

• Mood swings

• Fatigue

• Neuropsychiatric disorder

• Migraine

• Anemia

Causes of deficiency of Vitamin B6

• Vitamin B6 deficient diet

• Malabsorption

• Excessive alcohole consuption

• Excessive use of Diuretics