What is Vitamin B6?
Vitamin B6, also known as pyridoxine, is a water-soluble vitamin that is essential for the body. It is involved in many important bodily functions, including:
- Protein metabolism: Vitamin B6 helps the body break down proteins into amino acids, which are then used to build new proteins.
- Carbohydrate metabolism: Vitamin B6 helps the body break down carbohydrates into glucose, which is the body’s main source of energy.
- Fat metabolism: Vitamin B6 helps the body break down fats into fatty acids, which are then used for energy or stored for later use.
- Neurotransmitter production: Vitamin B6 is involved in the production of several neurotransmitters, including serotonin, dopamine, and norepinephrine. These neurotransmitters play a role in mood, sleep, appetite, and pain sensation.
- Immune function: Vitamin B6 helps the body’s immune system fight infection.
- Red blood cell production: Vitamin B6 is needed for the production of red blood cells, which carry oxygen throughout the body.
Vitamin B6 is found in many foods, including:
- Meat
- Fish
- Poultry
- Eggs
- Dairy products
- Whole grains
- Fruits (bananas, avocados, potatoes)
- Vegetables (spinach, sweet potatoes, carrots)
- Nuts and seeds
A deficiency in vitamin B6 is rare, but it can occur in people who have certain medical conditions, such as malabsorption disorders or alcoholism.
How Much Vitamin B6 Do You Need?
Below are the values of Vitamin B6 recommended by NIH based on life stage.
| Life Stage | Recommended Amount |
|---|---|
| Birth to 6 months | 0.1 mg |
| Infants 7–12 months | 0.3 mg |
| Children 1–3 years | 0.5 mg |
| Children 4–8 years | 0.6 mg |
| Children 9–13 years | 1.0 mg |
| Teens 14–18 years (boys) | 1.3 mg |
| Teens 14–18 years (girls) | 1.2 mg |
| Adults 19–50 years | 1.3 mg |
| Adults 51+ years (men) | 1.7 mg |
| Adults 51+ years (women) | 1.5 mg |
| Pregnant teens and women | 1.9 mg |
| Breastfeeding teens and women | 2.0 mg |
Can You Take Too Much Vitamin B6?
Yes, it is possible to take too much vitamin B6. The tolerable upper intake level (UL) for vitamin B6 is 100 milligrams (mg) per day for adults. This means that taking more than 100 mg of vitamin B6 per day is unlikely to cause any harm.
Vitamin B6 in Microgreens by Variety
These values are based on 100 grams of microgreens. Much more than you would eat of any one variety per meal. Be sure to remember the purpose of this course and the values presented.
| Microgreens Variety | Daily Value by % per 100-grams |
|---|---|
| No value = | No data from reliable source |
| Amaranth | 15% |
| Arugula | 12% |
| Basil | 15% |
| Beet | 6% |
| Bok Choy | 11% |
| Borage | 6% |
| Broccoli | 11% |
| Brussel Sprouts | 13% |
| Buckwheat | 34% |
| Cabbage | 14% |
| Carrot | 8% |
| Cauliflower | 1% |
| Celery | 4% |
| Chervil | 1% |
| Chives, Garlic | 0% |
| Cilantro | 9% |
| Cress, Upland | 14% |
| Dill* | 11% |
| Endive | 1% |
| Fennel* | 3% |
| Fenugreek* | 35% |
| Kale | 9% |
| Kohlrabi | 15% |
| Leek | 16% |
| Lettuce | Reported to have. |
| Lovage | 11% |
| Mustard | 5% |
| Nasturtium* | 8% |
| Onions | 5% |
| Parsley | 5% |
| Pea | 13% |
| Radish | 14% |
| Shungiku* | 3% |
| Sorrel | 7% |
| Spinach | 12% |
| Sunflower | 19% |
| Swiss Chard | 8% |
| Tat Soi | 8% |
| Tokyo Bekana | 11% |
| Turnip* | 15% |
Calculate the %DV based on Your Serving Size
You can use the calculator below to estimate the %DV of Vitamin B6 based on your average serving size. If you weighed your microgreens in ounces, you can use the first row to calculate the weight in grams and then enter that value into the lower calculator.
For More Information on Vitamin B6
Click here for more information on Vitamin B6 from the National Institute of Health.
