Vitamin B6 


Recommended Dietary Intakes
men - 1.0 - 1.9 mg;
women - 0.8 - 1.1 mg;
Pregnant women - add 0.1 mg

This Vitamin Is Essential For...

  • immune function

  • nerve-impulse transmission (especially in the brain)

  • energy metabolism

  • red blood cell synthesis.

  • premenstrual syndrome - water retention.

This vitamin is part of more functions that most others. A healthy diet provides enough Vitamin B6 for most people.


Brown rice, lean meats, poultry, fish, bananas, avocados, carrots, peas, spinach, whole grains, sunflower seeds, walnuts, brewers yeast, corn.


People most likely to be at risk for vitamin B6 are those with lactose intolerance or celiac disease, diabetes or elderly people; and women who are pregnant, nursing, or taking oral contraceptives.

Please note, the B vitamins should be taken as a complex and not individually unless specifically recommended to you.

Deficiencies Can Cause...

Severe deficiency is rare. Mild deficiency may cause -

  • acne and inflamed or flaky skin, oily skin.

  • hair loss.

  • insomnia.

  • muscle weakness, stunted growth.

  • nausea, headaches.

  • irritability, depression, and fatigue.

  • anaemia.

  • dandruff.