Vitamin B6 FOODS.
Following foods are having high content of Vitamin B6. Bananas, Bell pepers, Chick peas, Potatoes (backed with skin), Prune juice, Raw rice bran, Turnip greens and Spinach.
Other Vitamin B6 foods are beans , eggs, chicken, garlic, fish like cod, halibut, snapper, trout, tune, lean meat (calf liver, chicken breast, turkey breast, pork lion, beef, vension), nuts, sunflower seeds, turmeric powder, Vegetables such as asparagus, broccoli, Brussels, cabbage, carrots, cauliflower, celery, chard, collard greens, kale, mustard green, peas-walnuts, wheat germ, whole grains and whole grain products.
Vitamin B6 Supplements
Taking vitamins and minerals in their correct balance is vital to the proper functioning of all vitamins. They work synergistically, which means that the effectiveness of any one nutrient requires or is enhanced, sometimes dramatically by the presence of certain other nutrients.
Vitamin B6 is absorbed in the jejunum and ileum via passive diffusion. With the capacity for absorption being so great, animals are able to absorb quantities much greater than what is needed for physiological demands. The absorption of Pyridoxal phosphate involves their dephosphorylation catalyzed by a membrane-bound alkaline phosphatase. Those products and non-phosphorylated vitamers in the digestive tract are absorbed by diffusion, which is driven by trapping of the vitamin as 5'-phosphates through the action of phosphorylation (by a pyridoxal kinase) in the jejunal mucosa. The trapped pyridoxine and pyridoxamine are oxidized to Pyridoxal phosphate in the tissue.
The products of vitamin B6 metabolism are excreted in the urine; the major product of which is 4-pyridoxic acid. It has been estimated that 40-60% of ingested vitamin B6 is oxidized to 4-pyridoxic acid. Several studies have shown that 4-pyridoxic acid is undetectable in the urine of vitamin B6 deficient subjects, making it a useful clinical marker to assess the vitamin B6 status of an individual. Other products of vitamin B6 metabolism that are excreted in the urine when high doses of the vitamin B6 have been given include Pyridoxal, pyridoxamine, and pyridoxine and their phosphates. A small amount of vitamin B6 is also excreted in the feces.
Pyridoxine has a role in preventing heart disease. Without enough pyridoxine, a compound called homocysteine builds up in the body. Homocysteine damages blood vessel linings, setting the stage for plaque buildup when the body tries to heal the damage. Vitamin B6 prevents this buildup, thereby reducing the risk of heart attack. Pyridoxine lowers blood pressure and blood cholesterol levels and keeps blood platelets from sticking together. All of these properties work to keep heart disease at bay.
The biochemical assessment of vitamin B6 status is essential, as the clinical signs and symptoms of vitamin B6 deficiency are very nonspecific. The three biochemical tests most widely used are the activation coefficient for the erythrocyte enzyme aspartate aminotransferase, plasma Pyridoxal phosphate (PLP) concentrations, and the urinary excretion of vitamin B6 degradation products, specifically urinary Pyridoxal acid. Of these, plasma PLP is probably the best single measure because it reflects tissue stores. When plasma Pyridoxal phosphate is less than 10nmol/L, it is indicative of vitamin B6 deficiency. Urinary 4-pyridoxic acid is also an indicator of vitamin B6 deficiency. Urinary 4-pyridoxic of less than 3.0 mmol/day is suggestive of vitamin B6 deficiency.
Vitamin B6 Recommended Dietary Allowance.
The daily minimum adequate intake per day of Vitamin B6 is as follows to ward off deficiency:
| Life Stage | Gender | Vitamin B6 Dosage | Day |
| Infants 0-6 months | 0.1* mg |
| Infants 7-12 months | 0.3* mg |
| Children 1-3 yrs | 0.5 mg |
| Children 4-8 yrs | 0.6 mg |
| Girls 9-13 Yrs | 1.0 mg |
| Boys 9-13 Yrs | 1.0 mg |
| Females 14-18 Yrs | 1.2 mg |
| Males 14-18 Yrs | 1.3 mg |
| Females 19-50 Yrs | 1.3 mg |
| Males 19-50 Yrs | 1.3 mg |
| Females older than 50 Yrs | 1.5 mg |
| Males older than 50 Yrs | 1.7 mg |
| Pregnant Women 14-18 Yrs | 1.9 mg |
| Pregnant Women 19-50 Yrs | 1.9 mg |
| Lactating Mothers 14-18 Yrs | 2.0 mg |
| Lactating Mothers 19-50 Yrs | 2.0 mg |
Vitamin B6 Overdose Symptoms, Toxicity Level & Side effects.
Pyridoxine is considered safe at the recommended dosages. However, some people who are sensitive to it, can experience problems even at low doses. High dosages of B6 over a prolonged period can cause vitamin B6 overdose, and may lead to neurological disorders or imbalances to the nervous system.
People on treatment for anti-convulsing or anti-Parkinson drugs should take the advice of a Physician before taking vitamin B6 supplements.
The tolerable upper level off vitamin b6 intake set by the Food and Nutritional Board of the Institute of Medicine is as listed below.
| Life Stage | Tolerable Upper Intake Levels (UL) per Day |
| 0 to 12 months | *ND |
| 1 to 3 years | 30 mg |
| 4 to 8 years | 40 mg |
| 9 to 13 years | 60 mg |
| 14 to 18 years** | 80 mg |
| 19 years & above** | 100 mg |
ND: Non Determinable
The Vitamin B12 and Lipotropic injection has been greatly used by many persons including women for weight loss and to maintain their weight or to prevent regain of their lost weight. The key amino acids used to make these shots are Choline, Methionine and Inositol. Lipotropic injectables are manufactured by using these amino acids in the base of Vitamin B12 +B6, which are highly useful for weight loss