Vitamin B6 (Pyridoxine)

Vitamin B6 is also known as Pyridoxine. Paul Gyorgy discovered it in 1934. There are three different natural forms (vitamers) of vitamin B6, namely pyridoxine, pyridoxamine, and pyridoxal, all of which are normally present in foods.

Although historically described as one of the most stable of the B vitamins, large amounts of vitamin B6 are lost during most forms of cooking and processing. Loss of B6 from canning of vegetables is approximately 60-80%; from canning of fruits, about 38%; from freezing of fruits, about 15%; from conversion of grains to grain products, between 50-95%; and from conversion of fresh meat to meat by-products, 50-75%.

When food is heated in the context of simple home cooking, the acidity of the food often determines how much B6 is lost or retained. In general, the more acidic the food, the poorer the B6 retention. Also, in the context of the home kitchen, the freezing of foods high in B6 can result in the loss of approximately 1/3 to 1/2 of the total B6 content. Because foods high in B6 are typically not eaten raw, a good solution to these processing problems is to consume plentiful amounts of foods high in B6.

Health Benefits 
Vitamin B6 participates in coenzyme activities, improve Immune system, needs in Metabolism, controls Hormone, maintains healthy skin, good for Heart and Kidney etc.


Amounts per Day
0-6 months: 100 micrograms
6-12 months: 300 micrograms
1-3 years: 500 micrograms
4-8 years: 600 micrograms
Males 9-13 years: 1.0 milligram
Males 14-50 years: 1.3 milligrams
Males 51 years and older: 1.7 milligrams
Females 9-13 years: 1.0 milligram
Females 14-50: 1.2 milligrams
Females 51 years and older: 1.5 milligrams
Pregnant females of any age: 1.9 milligrams
Lactating females of any age: 2.0 milligrams


Vitamin B6 Deficiencies
Skin disorders including eczema and seborrheic dermatitis.
The key role of vitamin B6 in the nervous system also results in many nerve-related symptoms when B6 is deficient. These symptoms can include convulsions and seizures in the case of severe deficiency. The critical role of vitamin B6 in the formation of red blood cells means that B6 deficiency can also result in symptoms of anemia, malaise, and fatigue. When anemia is exclusively related to B6 deficiency, it is usually classified as hypochromic, microcytic (pernicious) anemia.


Vitamin B6 Toxicities
Imbalances in nervous system activity have been shown to result from high levels of supplemental vitamin B6 intake. These imbalances do not seem to occur until supplementation exceeds 2 grams per day. The National Academy of Sciences has set a Tolerable Upper Intake Level (UL) for vitamin B6 of 100 milligrams for adults 19 years and older, largely based on the issue of imbalanced nervous system activity described above.


Good Vegetable Sources

• Fruits: Avocado, Banana, Breadfruit, Cherimoya, Dates, Gooseberries, Grapes, Guava, Mango, Passion Fruit, Pomegranate, etc.
• Vegetables: Amaranth Leaves, Bok Choy, Brussels Sprouts, Butternut Squash, Corn, French Beans, etc.
• Nuts & Grains: Chest Nuts, Sunflower Seeds,  Wheat Durum, Wheat Hard Red, Wheat Hard White  etc.
• Legumes: Black Eye Peas, Edamame, Garbanzo Beans, Kidney Beans, Lima Beans, etc.