Vitamin B6
• the body to use and store energy from protein and carbohydrates in food
• the body form haemoglobin, the substance in red blood cells that carries oxygen around the body
Sources of Vitamin B6 : pork, some fish, peanuts, soya beans, milk, bananas, oats...
The Recommended Dietary Allowance (RDA):
- for men ages 14-50 years is 1,3mg daily,
- 51+ years 1,7mg,
- for women ages 14-18 years is 1,2mg,
- 19-50 years 1,3mg,
- 51+ years 1,5mg,
- for pregnancy and lactation, the amount increases to 1,9mg mcg and 2 mg, respectively.
A Tolerable Upper Intake Level (UL) is the maximum daily dose unlikely to cause adverse side effects in the general population. The UL for adults 19 years and older is 100mg daily, with slightly lesser amounts in children and teenagers. This amount can only be achieved by taking supplements. Even higher amounts of vitamin B6 supplements are sometimes prescribed for medical reasons, but under the supervision of a physician as excess vitamin B6 can cause toxicity.