Vitamin B6 (Pryoxidine) is involved in the metabolism of all three main tapes of nutrients, and of minerals and certain body chemicals called neuro-transmitters. Deficiency leads to irritability, Insomnia, Dermatitis, and reduced resistance to infection.
Sources
Liver, wholegrain cereals, nuts, seeds, bananas, most fruits, green leafy vegetables and avocados
Supplements Available
Many forms, usually but not always in combination with other B vitamins
DRV*
Children 0.2-1 mg
Women 1.2 mg
Men 1.2-1.5 mg
Side Effects
B6 can aggravate a B2 deficiency and very large doses of over 2,000 mg a day have been reported to cause nerve damage. Doses of over 100 mg have been reported to produce an increase in dreaming and wakefulness. Even doses of 50 mg a day have been known to cause peripheral nervopathy (nerve damage) but patients recover after stopping the vitamin. Recent Department of Health advice is to limit the amount of B6 in supplements to 10 mg.
Important Notes
Dosages advised are deliberately on the safe side and may not be high enough to give benefit, but it is recommended that higher dosages should only be taken under the care of a practitioner experienced in nutritional medicine.
Side Effects refer to effects of much larger doses on the whole than those recommended here.
* for explanation, please see Introduction to Nutritional Supplements |
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