Vitamin B6 (Pyridoxine):
Benefits, Sources, RDA, Deficiency

Pyridoxine may be a hard name to pronounce, but it is a very important vitamin indeed. Also known as vitamin B6, pyridoxine plays an important role for women in particular, as it helps to balance female hormones. Pyridoxine also is thought to help boost the immune system.

In addition to these important benefits, pyridoxine helps to balance levels of potassium and sodium in the body, and it may help to prevent cystine from being converted to the toxic element known as homocysteine. High levels of homocysteine is thought to have a harmful impact on the heart, and pyridoxine may have a protective role to play.

Dietary Sources of Vitamin B6:

Some of the richest sources of pyridoxine in the diet include chicken, eggs, fish, kidneys, liver, walnut, peas and wheat germ.

Recommended Daily Intake of Vitamin B6:

The recommended daily intake is 2mg.

Pyridoxine Supplements:

Pyridoxine supplements are most commonly seen in 20mg doses. Vitamin B6 combines well with vitamin C, and with other B-complex vitamins. Often vitamin B6 is included as part of a daily multivitamin formula.

Side Effects and Toxicity of Pyridoxine:

Pyridoxine can be toxic if doses exceed 2000mg.

Symptoms of Pyridoxine Deficiency:

Symptoms of a pyridoxine deficiency include nervousness, dizziness, irritability, osteoporosis, arthritis and insomnia. In addition, signs like an inflamed tongue and rigid nails can also be signs of vitamin B6 deficiency.