What is vitamin B6 good for?
If you clicked on this story, you’re probably curious about new ways to boost your health. You are not alone.
In the past few years there has been a huge increase in health and wellness – this epidemic has forced people to fight with their well-being, and now they are looking for products that are easy to buy and to use them. Enter: the rise of vitamins and supplements, where health influencers on the Internet often recommend supplements as a one-stop-shop for a certain ailment.
Is vitamin B6 one of the vitamins you should add to your health regimen?
The first thing you need to know: The recommended daily amount of vitamin B6 varies based on several factors, including age and sex. Pregnancy and breastfeeding can also change the amount you need. The recommendation ranges from 0.1 milligram for newborns to 6 months, and up to 2 mg for breastfeeding women, according to the ODS. For reference, a cup of chickpeas contains 1.1 mg, 3 ounces of salmon contains 0.6 mg and a banana contains 0.4 mg.
Are you getting enough vitamin B6 from your diet alone? Here’s what the experts are saying.
What is vitamin B6 good for?
Vitamin B6 “is essential for the body’s metabolic function, brain health, hemoglobin production, and immune function,” a nutritionist based in Washington, DC, Caroline Thomason, RD, tells USA TODAY.
Foods rich in vitamin B6 include poultry, fish, organ meats, starchy vegetables including potatoes, and non-citrus fruits, according to the ODS. And experts say most people can usually get the recommended daily amount of vitamin B6 through food alone, no supplements needed.
“If you don’t have a deficiency, choosing to eat a variety of foods can help you meet your vitamin and mineral needs without supplementing your diet,” says Thomason. “However, if you have a deficiency or a specific health condition that would benefit from vitamin supplementation, it is important to have a health check and manage symptoms.”
Also:Vitamin B12 gets a lot of attention, but what are the benefits? We explain
What are the symptoms of vitamin B6 deficiency?
Health experts say vitamin B6 deficiency is rare in the US
If you are deficient, it can present with many different symptoms: anemia, itchy rash, chapped lips, chapped skin at the corners of the mouth, swollen tongue, depression, confusion and a weakened immune system. , according to ODS. Babies can also become irritable, hear noises or have seizures.
If you have any of those symptoms, experts say it’s best to visit your primary care doctor to confirm they’re related to a vitamin B6 deficiency before continuing with supplementation.
“Blood tests can tell you what you’re deficient in, and a balanced diet is key to maintaining adequate levels,” says Thomason.
Who should not take vitamin B6?
Another big reason to see a licensed medical professional first: to make sure it’s safe for your body to take more vitamin B6.
While people “almost never” get enough vitamin B6 from the foods they eat alone, it’s possible to overdo it by supplementing with daily supplements, according to the ODS. Excessive consumption can cause painful skin lesions, sensitivity to sunlight, nausea, heart failure and even severe nerve damage.
Should you take vitamins every day?If so, which ones? What you need to know about benefits, marketing
The ODS lists 100 mg of vitamin B6 as the daily intake limit for adults, but other health organizations and experts say the upper limit should be much lower – closer to 12 mg, unless the doctor says otherwise.
Those with kidney disease or cancer should also consult a health care provider before trying vitamin B6, Thomason says. Vitamin B6 supplements can also interact negatively with other medications.
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