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Vitamins (cont.)

Vitamin B6

Vitamin B6 comes in three forms and plays a role in red blood cell metabolism, making hemoglobin, assisting in the proper functioning of the nervous and immune systems, taking part in protein metabolism, and making the neurotransmitters serotonin and norepinephrine. It is found in many foods so it's easy to consume enough through your diet. Some foods that contain vitamin B6 are bananas, potatoes, chicken breast, garbanzo beans, seeds, and roast beef.

The following is the RDA for vitamin B6:

Age Males Females Pregnancy Lactation
1-3 years 0.5 mg 0.5 mg N/A N/A
4-8 years 0.6 mg 0.6 mg N/A N/A
9-13 years 1.0 mg 1.0 mg N/A N/A
14-18 years 1.3 mg 1.2 mg 1.9 mg 2.0 mg
19-50 years 1.3 mg 1.3 mg 1.9 mg 2.0 mg
51+ years 1.7 mg 1.5 mg

Symptoms of a B6 deficiency are depression, confusion, sores or ulcers on the mouth, ulcers at the corners of the mouth, confusion, and irritability. Excess amounts can cause problems as well. Taking a supplement with over 1,000 mg/day has been shown to cause sensory neuropathy. Symptoms of this include difficulty walking and pain and numbness of the extremities.



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