If you clicked on this article, you’re probably curious about new ways to improve your health. You’re not alone.
Interest in health and wellness has skyrocketed in the past few years. The pandemic has forced people to take charge of their health, and as a result, they’re looking for products that are easy to buy and implement. That’s where the rise of vitamins and supplements came in. Online wellness influencers often promote supplements as a one-stop shop for curing specific ailments.
Is Vitamin B6 one of the vitamins you should take to stay healthy?
First thing you need to know: The recommended daily intake of vitamin B6 varies by a variety of factors, including age and gender. Pregnancy and breastfeeding may also change your needs. According to the ODS, the recommended intake is 0.1 milligrams for newborns through 6 months, and up to 2 milligrams for breastfeeding women. For reference, 1 cup of chickpeas has 1.1 milligrams, 3 ounces of salmon has 0.6 milligrams, and 1 banana has 0.4 milligrams.
Are you getting enough vitamin B6 from your diet alone? Here’s what the experts say
What is Vitamin B6 good for?
Vitamin B6 is “important for the body’s metabolism, brain health, hemoglobin production and immune function,” says a Washington, DC-based nutritionist. Caroline Thomason, RDUSA TODAY reports.
Foods high in vitamin B6 include poultry, fish, organ meats, starchy vegetables such as potatoes, and non-citrus fruits. OSExperts say that most people don’t usually need supplements and can get all of their recommended daily intake of vitamin B6 from food alone.
“If you don’t have a deficiency, you can meet your vitamin and mineral needs without supplements in your diet by eating a variety of foods,” says Thomason, “but if you do have a deficiency or a specific health condition that would benefit from taking a vitamin supplement, it may be worth considering taking a supplement to improve your health and manage your symptoms.”
more:Vitamin B12 is getting a lot of attention, but what does it do?
What are the symptoms of Vitamin B6 deficiency?
Vitamin B6 deficiency rare in U.S., health experts say
According to the ODS, a vitamin D deficiency can result in a variety of symptoms, including anemia, itchy rashes, scaly lips, cracked skin at the corners of the mouth, swollen tongue, depression, confusion and a weakened immune system. Babies may also become irritable, sensitive to noise and have seizures.
If you’re experiencing any of these symptoms, experts say it’s best to speak to your doctor to see if they’re related to a vitamin B6 deficiency before going ahead with any supplements.
“Blood tests can determine deficiency, but a balanced diet is important to maintain adequate levels,” Thomason says.
Who should not take Vitamin B6?
Another great reason to consult with a qualified medical professional first is to make sure taking extra vitamin B6 is safe for your body.
According to the ODS, it’s “unlikely” that you’ll get too much vitamin B6 from food alone, but taking supplements regularly can lead to too much, which can cause painful skin patches, sun sensitivity, nausea, heartburn and even serious nerve damage.
Should I take vitamins every day?If so, which ones? Benefits, what you need to know about marketing
The ODS lists 100 mg as the upper limit for daily vitamin B6 intake for adults, but other health organizations and experts say the limit should be lower, around 12 mg, unless your doctor advises otherwise.
People with kidney disease or cancer should also consult with their healthcare professional before trying vitamin B6, Thomason says, as vitamin B6 supplements may also interact adversely with some medications.
