Vitamin B6



The Vitamin B6 is also known as pyridoxine. This Vitamin is a combination of multiple chemicals that transmit signals to the brain. It is also involved in the formation of a protein layer, surrounding the nerve cells, and produces antibodies (a blood protein).


Vitamin B6 is in many foods that we consume in our daily diet. Some that are very rich in B6 are fish, beef, turkey, chickpeas, pistachios, potatoes, and spinach. Other ingredients include whole grain products, dark leafy greens, papayas, oranges, cantaloupe, carrots, peas, beans, nuts, milk, cheese, and eggs.

Recommended Amount for Age Group

The recommended amount of Vitamin B6 per serving for the ages of 14-18 is around 1.2mg for females, and 1.3mg for males.

Favourite Snack Recipe

A definite favourite of mine is my mom's famous cheesy spinach and artichoke dip with chips or pita! I also love making this snack with a side of yogurt and fruit! It is surprisingly very enriched with vitamin B6 as the ingredients - variety of cheeses, spinach, whole grain chips, cantaloupe, and yogurt - have large sources of the vitamin. It is also a delicious, easy and quick way to get your children and teens eating their spinach!

(see attached recipe)

Benefits For The Body Include

Reduces Risk of Cadiovascular Diseases

Vitamin B6 reducs the risk of heart diseases and attacks because it lowers the levels of a dangerous acid named homocyeine, which results these problems.

Deficiencies of Vitamin B6

Deficiencies of Vitamin B6 are mild, however common. Too much of this vitamin can actually cause the opposite than the benefits; it can affect both children's and adult's nervous system which can lead them to losing control of their body movement, and also affects the skin and circulatory system. However, don't be alarmed, statistics show that people almost never get too much vitamin B6 from food, and severe health occurrence is very rare. On the other side, if you don't get enough vitamin B6, you can also have rashes, dry lips, a swollen tongue, and a weak immune system.

Serving Size on Nutrition Label

An example of a nutrition facts that is surprisingly high in vitamin B6 is a baked potato. The label says that it is 26% of your daily value for one serving, or one medium sized baked potato. To my surprise, I discovered Vitamin B6 gives you the second highest percentage of your daily value out of all the vitamins and minerals in the baked potato.

Work Cited

“Vitamin B6 (pyridoxine).” Mayo Clinic. 1 November 2013. Web. 19 Dec. 2015.


“Vitamin B6.” MedicineNet. 14 June 2012. Web. 28 Dec. 2015.


“Recommended Amount of Vitamin B6.” National Institutes of Health. 15 September 2011. Web. 1 Jan. 2016. <>

“Vitamin B6: Dietary Supplement Fact Sheet.” The National Institutes of Health. 15

September 2011. Web. 4 Jan. 2016.