Vitamin B6 supports the proper functioning of the nervous and immune systems and plays a role in the regulation of steroid hormones. Additionally, it helps maintain an appropriate level of homocysteine, which reduces the risk of cardiovascular disease.
Vitamin B6 requirements in children and adolescents
During the first 3 years of life, the daily requirement for vitamin B6 is 0.4 mg. Children aged 4-6 years need 0.5 mg, and at the age of 7-9 years 0.8 mg of this vitamin. For girls aged 10-18 years, the requirement is constant (1 mg per day). The same amount of vitamin B6 per day is needed by boys aged 10-12 years, and at the age of 13-18 years it is slightly higher in their case (1.1 mg).
Vitamin B6 requirements in adults
The requirement for vitamin B6 in men and women aged 19-50 is 1.1 mg per day. In later life it increases to 1.4 mg (in men) and 1.3 mg (in women).
Recommended intake of vitamin B6 - children and adolescents
In children, the recommended daily intake of vitamin B6 increases with age. For children aged 1 to 3, it is 0.5 mg, for children aged 4-6, the recommended daily dose is 0.6 mg of iodine, and for children aged 7-9, 1 mg. For girls and boys aged 10-12, the recommended daily dose of vitamin B6 increases to 1.2 mg, and it is also recommended for girls up to the age of 18. Boys aged 13-18 should consume 1.3 mg daily.
Recommended intake of vitamin B6 - adults
The recommended daily intake of vitamin B6 is 1.3 mg for adult men and women aged 19-50. For people over 50, the requirement increases to 1.7 mg for men and 1.5 mg for women. The requirement for vitamin B6 increases during pregnancy (1.9 mg) and during breastfeeding (2.0 mg per day).
Occurrence of vitamin B6 in food
Vitamin B6 is found in many foods of both plant and animal origin. The best sources are fish (e.g. salmon, mackerel, trout), poultry and pork, and organ meats, especially liver. Plant sources of vitamin B6 include legumes, nuts, seeds, whole grains, and vegetables such as potatoes. Food processing, such as cooking, can cause losses of vitamin B6.
