Home | Site Map | Contact Us| Reference
 |
A B C D E F G H I J K L M N O P Q R S T U V W X Y Z
Vitamin B6
What is the health risk of too much vitamin B6 ?
Too much vitamin B6 can result in nerve damage to the arms and legs. This neuropathy is usually related to high intake of vitamin B6 from supplements, (28) and is reversible when supplementation is stopped. According to the Institute of Medicine, "Several reports show sensory neuropathy at doses lower than 500 mg per day" (12). As previously mentioned, the Food and Nutrition Board of the Institute of Medicine has established an upper tolerable intake level (UL) for vitamin B6 of 100 mg per day for all adults (12). "As intake increases above the UL, the risk of adverse effects increases (12)."
Selected Food Sources of vitamin B6 (11)
As the 2000 Dietary Guidelines for Americans state, "Different foods contain different nutrients and other healthful substances. No single food can supply all the nutrients in the amounts you need" (38). As the following table indicates, vitamin B6 is found in a wide variety of foods. Foods such as fortified breakfast cereals, fish including salmon and tuna fish, meats such as pork and chicken, bananas, beans and peanut butter, and many vegetables will contribute to your vitamin B6 intake. If you want more information about building a healthful diet, refer to the Dietary Guidelines for Americans and the Food Guide Pyramid.
Table of Food Sources of Vitamin B6
| Food |
Milligrams
|
%DV* |
| Ready-to-eat cereal, 100% fortified, 3/4 c | 2.00 |
100 |
| Potato, Baked, flesh and skin, 1 medium | 0.70 |
35 |
| Banana, raw, 1 medium | 0.68 |
34 |
| Garbanzo beans, canned, 1/2 c | 0.57 |
30 |
| Chicken breast, meat only, cooked, 1/2 breast | 0.52 |
25 |
| Ready-to-eat cereal, 25% fortified, 3/4 c | 0.50 |
25 |
| Oatmeal, instant, fortified, 1 packet | 0.42 |
20 |
| Pork loin, lean only, cooked, 3 oz | 0.42 |
20 |
| Roast beef, eye of round, lean only, cooked, 3 oz | 0.32 |
15 |
| Trout, rainbow, cooked, 3 oz | 0.29 |
15 |
| Sunflower seeds, kernels, dry roasted, 1 oz | 0.23 |
10 |
| Spinach, frozen, cooked, 1/2 c | 0.14 |
8 |
| Tomato juice, canned, 6 oz | 0.20 |
10 |
| Avocado, raw, sliced, 1/2 cup | 0.20 |
10 |
| Salmon, Sockeye, cooked, 3 oz | 0.19 |
10 |
| Tuna, canned in water, drained solids, 3 oz | 0.18 |
10 |
| Wheat bran, crude or unprocessed, 1/4 c | 0.18 |
10 |
| Peanut butter, smooth, 2 Tbs. | 0.15 |
8 |
| Walnuts, English/Persian, 1 oz | 0.15 |
8 |
| Soybeans, green, boiled, drained, 1/2 c | 0.05 |
2 |
| Lima beans, frozen, cooked, drained, 1/2 c | 0.10 |
6 |
| * DV = Daily Value. DVs are reference numbers based on the Recommended Dietary Allowance (RDA). They were developed to help consumers determine if a food contains a lot or a little of a specific nutrient. The DV for vitamin B6 is 2.0 milligrams (mg). The percent DV (%DV) listed on the nutrition facts panel of food labels tells you what percentage of the DV is provided in one serving. Percent DVs are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs. Foods that provide lower percentages of the DV also contribute to a healthful diet. | ||
This fact sheet was developed by the Clinical Nutrition Service, Warren Grant Magnuson Clinical Center, National Institutes of Health (NIH), Bethesda, MD, in conjunction with the Office of Dietary Supplements (ODS) in the Office of the Director of NIH. The mission of ODS is to strengthen knowledge and understanding of dietary supplements by evaluating scientific information, stimulating and supporting research, disseminating research results, and educating the public to foster an enhanced quality of life and health for the U.S. population. The Clinical Nutrition Service and the ODS would like to thank the expert scientific reviewers for their role in ensuring the scientific accuracy of the information discussed in this fact sheet.
What is the Recommended Dietary Allowance for vitamin B6 for adults?
