What are the symptoms of vitamin B6 deficiency

What are the symptoms of vitamin B6 deficiency

Want to improve your mood and boost your metabolism? Vitamin B6 can help. Some foods are a source of happiness and energy, not only for their taste but also for the vitamins they provide. Here are some foods rich in vitamin B6.
Vitamin B6 is a water-soluble and essential vitamin that we frequently find in our daily diet. Lisa Statner, a dietitian at USC Keck Medicine, states that B6 interacts with more than 100 enzymes in the body and plays a critical role in the metabolism of proteins, carbohydrates, and fats. It can also help reduce anxiety by supporting brain health.

According to Jasmine Hormati, a dietitian and founder of Mendinground Nutrition, vitamin B6 is most abundant in fish, organ meats, lean meats, vegetables, and fruits. Therefore, it’s quite easy to incorporate these foods into your daily meals. Hormati says, “Getting B6 from food provides not only the vitamin but also other nutrients that contribute to your overall health. Supplements are only helpful when you can’t meet your needs through diet.”

FOODS RICH IN VITAMIN B6
Chickpeas: Stand out among plant-based sources. One cup of chickpeas contains approximately 1.1 mg of B6.

Beef Liver: Rich in iron and vitamin A. 85 g of cooked liver contains approximately 0.9 mg of B6.

Tuna: A source of protein and B12, an 85 g serving of tuna contains 0.9 mg of B6.

Salmon: Rich in vitamins and nutrients; 85 g of cooked salmon contains approximately 0.6 mg of B6.

Chicken Breast: 85 g of baked chicken breast provides 0.5 mg of B6.

Turkey Meat: Lean and supports metabolism; 85 g contains 0.4 mg of B6.

Breakfast Cereals: Vitamin-fortified cereals offer 0.6 mg of B6 per cup.

Potatoes: Contain 0.4 mg of B6 when boiled.

Bananas: A source of potassium and a good amount of vitamin B6; a medium banana contains 0.4 mg.

FUNCTIONS OF VITAMIN B6
B6 is important for metabolism, cognitive development, and the immune system. According to Stanner, it plays a role in protein, carbohydrate, and fat metabolism, while Hormati adds that it supports the immune system and brain functions.

DAILY REQUIREMENT AND EXCESS
The recommended daily amount for healthy adults aged 19–50 is 1.3 mg. Excessive intake above 100 mg may require supplementation and can manifest as nerve damage, tingling, or loss of sensation.

SUPPLEMENT NEEDS
A balanced diet is sufficient for most people. Supplementation may be necessary in cases such as kidney problems, autoimmune diseases, or excessive alcohol consumption.

Vitamin B6 Deficiency Symptoms

The deficiency can manifest with symptoms such as anemia, cracked lips, a weakened immune system, skin rashes, and a depressed mood.