vitamin B6.docx by fjzhangxiaoquan


									vitamin B6 (pyridoxine)

food sources               Meat, fish, chicken, egg yolk, cabbage                  Beans, crimini mushrooms, turnip greens
                           whole grains, wheat germ, peanuts                       collard greens, chard, asparagus, kale
                           potatoes, Brussels sprouts, bell peppers                bananas, prunes, watermelon, spinach

why we need it             metabolism of amino acids                               releases stored energy
                           helps make red blood cells, antibodies                  used in immune functioning
                           regulates sodium, potassium, magnesium                  metabolizes protein
                           affects neurotransmitters                               helps maintain blood glucose levels

deficiency                 nervousness                                             weakness, fatigue, anemia
                           inflammation of the skin, cracks, sores                 convulsions
                           reduced amino acid metabolism                           kidney stones

toxicity                   tingling sensations in extremities                      lack of coordination
                           reduced sensitivity to touch, pain, temperature

additional notes           B6 is readily lost when fasting or dieting or smoking
                           pyridoxine is easily depleted from cooking, sunlight, improper storage, processing of food

interactions               anticonvulsants, certain broad spectrum antibiotics, oral contraceptives, certain
                            antidepressants, folic acid, some drugs for Parkinson’s disease, certain corticosteroids
                           always check with a medical doctor for possible drug interactions before taking supplements

intake                                      Age                                     Recommended daily allowance (RDA)
                                          1-3 yrs                                                 500 mcg
                                          4-8 yrs                                                 600 mcg
                                          9-13 yrs                                                 1 mg
                                          14+ yrs                                     males: 1.3 mg, females: 1.2 mg

material in this sheet is intended for information purposes only and should not replace the advice from a healthcare professional

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