The water-soluble vitamin B6 is mainly needed for protein metabolism. It's also important for the structure of nerve cells and in the synthesis of the red blood pigment hemoglobin. The recommended daily requirement is 1.2 mg for women and 1.5 mg for men.
A pure vitamin B6 deficiency is very rare and usually occurs in combination with a deficiency in other B vitamins. With alcohol abuse, underweight and one-sided or poor nutrition, deficiency symptoms such as rashes, anemia, cramps and nerve disorders in the limbs (numbness, pain) can occur.
Side effects of overdose
An overdose of vitamin B6 through a normal diet is very unlikely. Chronic overdose, e.g. with food supplements (daily dose should not exceed 5.4 mg), can lead to fatigue and painful nerve disorders.
Foods high in vitamin B6
Vitamin B6 is particularly rich in meat, fish, whole grain products and vegetables.