Nutrition And Vitamin B6  

Being water soluble, Vitamin B6 cannot be stored in the human body for future usage. It dissolves in water easily and residual amounts within the body are eliminated via the urine. Due to this reason, the vitamin needs to be replenished constantly through a healthy diet.

Vitamin B6 is rated as one of the most important nutrients required by the body owing to its involvement in diverse functions that are highly essential to the body. Since one of its functions is metabolism of proteins, therefore a high intake of proteins calls for an equally high proportion of Vitamin B6 in one’s diet. Some of its natural sources include nuts, beans, legumes, eggs, meats, fish, whole grains, breads and cereals.

The Food and Nutrition Board at the Institute of Medicine has put forth the adequate levels of intake of Vitamin B6 for different age groups. New born babies till the age of 6 months require 0.1 milligrams of the vitamin every day. Between 7 and 12 months, the infant needs 0.3 milligrams Vitamin B6 per day. Children between 1 and 3 years require 0.5 milligrams, 4 to 8 year olds must have 0.6 milligrams and those between 9 and 13 years need 1 milligram of the vitamin on a daily basis. The vitamin requirement for men is estimated to be higher than women. While males from age 14 to 50 years need 1.3 milligrams of Vitamin B6 per day; once they cross the threshold of 50 years, the requirement steps up to 1.7 milligrams daily. The same holds true for females. At the ages of 14 to 18 years, 1.2 milligrams per day is satisfactory, while between 19 and 50 years of age 1.3 milligrams of Vitamin B6 intake is considered necessary. After the age of 50 years, women must consume 1.5 milligrams of the vitamin on a daily basis. During the phases of pregnancy and lactation, the intake of Vitamin B6 must be increased for better health prospects.

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