RDI
Overdosing
Conception, pregnancy and breastfeeding
Food sources
Vitamin B6 is a water-soluble vitamin, however unlike other water-soluble vitamins, vitamin B6 can be extensively stored in the body's muscle tissues. Vitamin B6 comes in 3 forms being 'pyridoxal', 'pyridoxine' and 'pyridoxamine', it is needed to metabolise protein and fat in the body for cell building, as well as assisting in red blood cell production (to prevent anaemia) and white blood cell production (to fight infection). It has also been shown to influence cognitive performance (through serotonin production) and steroid hormone activity.
Alcohol is known to contribute to the destruction and loss of vitamin B6 in the body (hence the reason behind many hangover 'remedies' containing vitamin B6). There is also a belief that the contraceptive pill may slightly decrease the amount of vitamin B6 available to the body. Although rare, a severe deficiency in Vitamin B6 can lead to anaemia (or low red blood cells), scaly skin, depression, confusion and possibly seizures.
There is conflicting evidence as to whether vitamin B6 can help with
carpel tunnel syndrome or sleep disorders.
Recommended Daily Intake (RDI)for vitamin B6 is 1-1.5mg for adults (with an absolute maximum of 100mg per day if supplementing).
Overdosing. For many years it was thought that you could not overdose on vitamin B6 because it was classed as a water-soluble vitamin, like other B group vitamins. However, in the early 1980's it was discovered that people could experience irreversible nerve damage when taking 200mgs a day or more. Therefore self-prescribing high doses of vitamin B6 is not recommended.
Conception, pregnancy and breastfeeding.Vitamin B6 is thought to contribute to the growth and development of new cells in your baby. Overdosing during the first 12 weeks of pregnancy (more than 100 mg per day) may be linked to birth defects involving the baby's arms, legs and nerve development.