Vitamin B6

Vitamin B6 is involved with turning food into energy and with the immune system. It’s a water-soluble vitamin and should be eaten every day.

Where can I get it?

Vitamin B6 is found in liver*, wholegrain cereals, meat and poultry, nuts, sesame seeds, bananas and salmon.

*Pregnant women should avoid eating liver because it contains high amounts of vitamin A.

How much should I eat?

Luckily, vitamin B6 is found in lots of plant and animal foods so deficiency is rare and would probably be linked to deficiency of other B vitamins.

It can be hard to tell if a person is suffering from a lack of vitamin B6 but it’s worth seeing your doctor if you suffer from cracks at the corner of the mouth, general weakness, irritability, dermatitis (skin problems), digestive problems or fatigue.

Vitamin B6 is sometimes recommended for premenstrual syndrome, pregnancy sickness or postnatal depression and you should follow medical advice. However, taking large amounts of vitamin B6 supplements (more than 200mg a day) can lead to nerve damage and a loss of feeling in the arms and legs.

At this time there isn’t enough evidence to be sure of the effects of long or short term supplementation, but the Food Standards Agency suggests you should avoid taking more than 10mg a day, so check pack labels if you take supplements. If you’re concerned about the amount you’re taking you should speak to your doctor.

If you’re otherwise healthy, there’s no need for supplements as a varied, balanced diet will easily provide the amount you need. It’s recommended that we eat around 1.3mg per day.

Snacking on a small bag of mixed, unsalted nuts and a banana would provide around 0.5mg; a portion (140g) of grilled salmon contains around over 1mg; a bowl of bran flakes provides almost three-quarters of your recommended daily intake.

What does it do?

This important vitamin is needed so that your body can to use the energy from the carbohydrate and protein in the food you eat.

It also helps maintain a strong, healthy immune system and plays a role in turning tryptophan to niacin, and the absorption of vitamin B12. Many of the B vitamins work closely together – a very good reason to eat a wide variety of foods, to ensure that you have all the nutrients you need.