Vitamin B6 (Pyridoxine)
Body function
Protein metabolism; brain development and neurotransmitters; red blood cell formation; immune function
Daily requirement
~1.3 mg/day for adults; more over age 50
Deficiency signs
Low mood, irritability, confusion, weakened immunity, skin changes
Excess risks
Long-term high-dose supplements can cause nerve damage such as numbness and tingling
At-risk groups
People with kidney disease or autoimmune conditions, heavy alcohol users
Supplement forms
Pyridoxine hydrochloride or pyridoxal-5-phosphate (P5P); avoid prolonged high doses
Food sources
- Salmon (grilled) — ~0.9 mg per 100g fillet
- Spinach (cooked) — ~0.4 mg per cup cooked
- Ginkgo nuts — ~0.1 mg per 30g
- Chestnuts — ~0.1 mg per 30g
- Pistachios — ~0.5 mg per 30g (rich source)
- Garlic — ~0.1 mg per 9g
- Onion — ~0.1 mg per 80g
- Potatoes — ~0.4 mg per medium potato
- Purple sweet potatoes — ~0.3 mg per medium
- Sweet potatoes — ~0.3 mg per medium
- Yam — ~0.2 mg per 100g cooked
Related symptoms
Educational information only — not medical advice. This content does not diagnose, treat, or replace consultation with a qualified healthcare professional. Always seek professional medical advice for symptoms, supplement use, or health concerns.