AI levels for this age group. AI and RDA levels are
measured in milligrams (mg).
The following are the RDAs and ULs for vitamin
B 6 for healthy individuals:
children birth–6 months: AI 0.1 mg; UL not
established
children 7–12 months: 0.3 mg; UL not established
children 1–3 years: 0.5 mg; UL 30 mg
children 4–8 years: 0.6 mg; UL 40 mg
children 9–13 years: 1.0 mg; UL 60 mg
boys 14–18 years: 1.3 mg; UL 80 mg
girls 14–18 years: 1.2 mg; UL 80 mg
adults 19–50 years: 1.3 mg; UL 100 mg
men age 51 and older: 1.7 mg; UL 100 mg
women age 51 and older: 1.5 mg<; UL 100 mg/item
pregnant women: 1.9 mg; UL 100 mg
breastfeeding women: 2.0 mg; UL 100 mg
Sources of vitamin B 6
Vitamin B 6 is found in many foods including meat,
milk, potatoes, dark green vegetables, fortified breakfast
cereals and fortified grains and flour. Heating and freez-
ing foods reduces their vitamin B 6 content. As much as
60–80% of the vitamin B 6 in vegetables is lost when they
are canned, and about 40% is lost in canned fruit. Proc-
essing grains and meat also causes the loss of vitamin B 6.
The following list gives the approximate vitamin
B 6 content for some common foods:
spinach, fresh, cooked, 1/2 cup: 0.22 mg
spinach, frozen, cooked 1/2 cup: 0.14 mg
potato, baked, medium with skin: 0.70 mg
carrots, raw 1 cup: 0.18 mg
green peas, 1/2 cup: 0.17 mg
peanut butter, smooth, 2 Tablespoons: 0.15 mg
banana, 1 medium: 0.68 mg
watermelon, 1 cup: 0.22 mg
salmon, baked or broiled, 4 ounces: 0.52 mg
cod, baked or broiled, 4 ounces: 0.52 mg
halibut, baked or broiled, 4 ounces: 0.45 mg
tuna, canned, 3 ounces: 0.18
chicken or turkey breast, roasted, 4 ounces: 0.64
pork loin, lean, 3 ounces: 0.42 mg
beef tenderloin, lean, 4 ounces: 0.49 mg
breakfast cereal, 3/4 cup, fortified 100%: 2.0 mg
breakfast cereal, 3/4 cup, fortified 25%: 0.5 mgVitamin B 6 ’s role in health
Vitamin B 6 was discovered in the 1930s and is one
of the best studied of the vitamins. Few vitamins and
minerals have such a broad and diverse range of activ-
ity in the body.
VITAMIN B 6 AS A COENZYME.Enzymes are proteins
that regulate chemical reactions within the body.
Coenzymes are molecules that join with enzymes mak-
ing it possible for reactions to take place. Vitamin B 6
has been identified as being involved in more than 100
enzyme reactions. Some of these reactions include:
making neurotransmitters. Neurotransmitters are
molecules that carry information from one nerve to
the next. Vitamin B 6 is directly involved in the forma-
tion of the neurotransmitter serotonin in the brain and
indirectly involved in the production the neurotrans-
mitters dopamine, epinephrine, norepinephrine, mel-
atonin, and gamma-aminobutyric acid (GABA).
Inadequate amounts of these neurotransmitters are
associated with mood changes such as depression
and poor functioning of the nervous system.KEY TERMS
Amino acid—Molecules that are the basic building
blocks of proteins.
Coenzyme—Also called a cofactor, a small non-pro-
tein molecule that binds to an enzyme and catalyzes
(stimulates) enzyme-mediated reactions.
Conventional medicine—Mainstream or Western
pharmaceutical-based medicine practiced by med-
ical doctors, doctors of osteopathy, and other
licensed health care professionals.
Dietary supplement—A product, such as a vitamin,
mineral, herb, amino acid, or enzyme, that is
intended to be consumed in addition to an individ-
ual’s diet with the expectation that it will improve
health.
Enzyme—A protein that change the rate of a chem-
ical reaction within the body without themselves
being used up in the reaction.
Neurotransmitter—A chemical released by a nerve
cell that transmits information to another cell.
Vitamin—A nutrient that the body needs in small
amounts to remain healthy but that the body cannot
manufacture for itself and must acquire through
diet.
Water-soluble vitamin—A vitamin that dissolves in
water and can be removed from the body in urine.Vitamin B6