Vitamin B6

Vitamin B6 (also: pyridoxine) is one of the water-soluble vitamins. The term encompasses several chemical compounds, including pyridoxole, pyridoxamine, and pyridoxal. Vitamin B6 is important for many enzymatic processes and has a variety of functions, including the metabolism of amino acids, hemoglobin formation (red blood pigment) and the nervous and immune systems. Vitamin B6 is also important as a coenzyme in the breakdown of homocysteine - increased levels of this amino acid in the blood are associated with the occurrence of venous thrombosis and cardiovascular diseases. Loss of the vitamin can occur during preparation and storage through heat and direct sunlight. An undersupply of vitamin B6 is relatively rare, but can occur with very high protein intake,chronic use of certain drugs as well as at the end of pregnancy.

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Where is vitamin B6 found?
How Much Vitamin B6 Do We Need?
Too much / too little vitamin B6

Where is vitamin B6 found?

Vitamin B6 is found in almost all foods. Particularly good sources are meat (especially chicken and pork), fish, whole grain products, various vegetables (e.g. cabbage, green beans, lentils, lettuce), bananas, potatoes as well as wheat germ and soybeans.

How Much Vitamin B6 Do We Need?

The recommended daily intake for adults (25 to <51 years) according to the DA-CH reference values is 1.2 mg (women) and 1.5 mg (men) of vitamin B6. Pregnant women from the fourth month and breastfeeding women need 1.9 mg per day.

You can find out more about all age groups or groups of people as well as gender in the DA-CH reference values. For more information, see Covering Your Daily Vitamins.

Too much / too little vitamin B6

A long-term excessive supply of vitamin B6 can lead to disorders of the nerve functions.
A deficiency in vitamin B6 leads to skin changes in the nose, mouth and eye area (seborrheic dermatitis), iron-independent anemia and neurological malfunctions such as sensory disorders or cramps. A very high protein intake through food favors the development of a vitamin B6 deficiency. However, a deficiency rarely occurs in healthy adults and a balanced diet. At the end of pregnancy, the vitamin B6 supply may deteriorate.

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