Vitamin B6 (pyridoxine) is involved in more bodily functions than almost any other single nutrient. It affects both physical and mental health, and is necessary for the production of hydrochloric acid and the absorption of fats and protein. Pyridoxine also aids in maintaining sodium and potassium balance and promotes red blood cell formation. It is required by the nervous system for normal brain function, for the synthesis of RNA and DNA, which contain the genetic instructions for the reproduction of all cells and for normal cellular growth. It activates many enzymes and aids in the absorption of vitamin B12, in immune system function, and in antibody production.
Vitamin B6 is easily destroyed by the heavy use of alcohol, drugs or refined sugars. It is normally found in foods such as green leafy vegetables, meat, legumes and whole grains. Supplementing with the more active form (pyridoxal-5′-phosphate) may improve the response some individuals experience. Some supplements come with both forms of the vitamin included.
The best food sources are pork, organ meats, wheat bran, meat in general, poultry, fish, corn, legumes, seeds, grains, wheat, potatoes, bananas, green leafy vegetables, green beans, brewer’s yeast, avocados, wheat germ, soybeans, walnuts, blackstrap molasses, cantaloupe, cabbage, milk, egg yolks, green peppers, carrots, peanuts and pecans. Cooking and food processing destroys vitamin B6. Even the best sources generally have less than 1mg per serving.
The RDA for adult females is 1.4 to 1.6mg daily, and for adult males is 1.7 to 2mg daily. This dose is considered by many to be less than that required for optimal health.