Are vitamin and mineral supplements meaningful?
   Fat-Soluble Vitamins
Vitamin A Vitamin D Vitamin E Vitamin K
   Water-Soluble  Vitamins:
Vitamin C Vitamin B1 Vitamin B12 Pantothenic Acid
Folic Acid Vitamin B2 Biotin
Vitamin B6 Niacin
Antioxidants Coenzyme Q10 Melatonin
                Recommended Dietary Allowances (RDA) - USA - Vitamins and Mineral nutrients
              Recommended Dietary Intake of Vitamins and Mineral Nutrients for Germany (DGE*)

Vitamin B6 (Pyridoxine)

Vitamin B6 is needed for the energy release and metabolism of protein. It is also important for the functioning of the nervous system.

Vitamin B6: In-depth

Vitamin B6 (Pyridoxine) is needed for a variety of metabolic reactions which are related to the composition and decomposition of amino acids and protein components. It is also important for the nervous system, the immune system and the synthesis of haemoglobin (red blood cells).

Vitamin B6: Requirement, deficiency, oversupply

Recommended intake of Vitamin B6 according to the DGE*




19 - 25

1.5 mg

1.2 mg

25 - 51

1.5 mg

1.2 mg

51 - 65

1.5 mg

1.2 mg

over 65

1.4 mg

1.2 mg

*Deutsche Gesellschaft für Ernährung - a German Nutrition Society

A protein-rich diet requires an increased intake of vitamin B6.

Vitamin B6 deficiency symptoms are rare but do occur if certain medication is being taken such as spasmolitic medication, anti-depressants and tuberculosis medication.

A vitamin B6 deficiency can lead to weakness, crankiness, facial dermatitis (skin infection), anaemia and neurological problems. A chronic deficiency can cause nerve damages.

Vitamin B6 is only slightly toxic. An extreme overdose can cause sensory neuropathy which can lead to walking and reflex problems and affect the sense of touch and temperature.


Vitamin B6 in Food

Vitamin B 6 is contained in almost all foods. Foods rich in vitamin B6 (pyridoxine) include chicken, pork, fish, certain vegetables (green beans, cabbage, lentils, lettuce) potatoes, bananas, whole wheat products, wheat germs and Soya beans.

Vitamin B6 in 100 g Food:

Wheat germs: 4 mg
Potatoes: 0.3 mg
Soya beans: 1 mg
Sardines: 0.97 mg
Mackerel: 0.63 mg
Pork: 0.5 mg
Beef: 0.40 mg
Walnuts: 0.87 mg
Peanuts: 0.44 mg
Lettuce: 0.25 mg
Beans: 0.28 mg
Brussels sprouts: 0.30 mg


The Complete Book of Food Counts, 9th Edition: The Book That Counts It All

Earl Mindell's New Vitamin Bible,
Earl Mindell, Hester Mundis

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