RDA: 1.9 mg

Roles of vitamin B6 in the body:

• Essential for metabolism of amino acids and protein
• Important for brain function
• Helps formation and growth of red blood cells
• Helps produce antibodies to combat allergens
• Enhances immune system
• Supplemental doses may help relieve PMT symptoms
• Lessens symptoms of carpal tunnel syndrome
• Helps correct metabolic imbalances caused by oral contraceptives

Deficiency: Vitamin B6 deficiency can lead to anemia, irritability, weakness, insomnia, nervousness and skin problems.

Toxicity: Vitamin B6 toxicity is low - up to 50 mg/day may be taken. However, megadoses (2000 mg/day) may cause serious nerve damage (numbness in feet or hands, unsteady on feet).

Good food sources of vitamin B6: Vitamin B6 is widespread in foods. Meats, liver, kidney, egg yolk, wholegrain cereals, beans, yeast, and soy drinks all contain vitamin B6.