Vitamin B6
Vitamins
It takes part in almost every transformation of amino acids, and in making several neurotransmitters.
Part of it is made by colon bacteria, but how much of it reaches us is not well known.
Effects and benefits
It is involved in almost every transformation of amino acids, and in making serotonin, dopamine and GABA. Nerves, mood, hormones, defenses, red blood cells: it contributes to each of them.
It contributes to the normal functioning of the nervous system, to normal psychological function, to the regulation of hormonal activity, to the normal function of the immune system, to normal red blood cell formation, to normal homocysteine metabolism and to the reduction of tiredness and fatigue (Regulation 432/2012).
By sex and age: EFSA sets the reference intake at 1.7 mg a day for a man and 1.6 for a woman, 1.8 during pregnancy and 1.7 during breastfeeding (EFSA, 2016).
Too much exists, but only from supplements: above 12 mg a day over time, it can damage the nerves of the hands and feet (EFSA, 2023). A plate never comes close to these doses.
Sources: EU Regulation 432/2012 · EFSA, 2016 · EFSA, 2023
Where to find it (12)
- Avocado
- Banana
- Black chickpea
- Chickpeas
- Garlic
- Hazelnut
- Pistachio
- Potato
- Sesame seeds
- Spinach
- Sunflower seeds
- Sweet potato