Vitamin B6

Vitamin B6 belongs to the water-soluble vitamins of the B group and is found in plant and animal foods.

Vitamin B6 includes pyridoxine, pyridoxamine, pyridoxal and their phosphoric acid esters.

Vitamin B6 is sensitive to heat and direct sunlight.

Contained in:

4mg of vitamin B6 are contained in: - 240 g pork kidney, raw - 234 g salmon (wild), raw - 234 g lentils, dried - 480 g potatoes, peeled, steamed - 467 g peppers, raw (green, red)

What is Vitamin B6 and why does the body need Vitamin B6

The term vitamin B6 refers to various vitamin-active compounds, such as pyridoxine, pyridoxamine and pyridoxal.

Vitamin B6 is one of the B vitamins and is water-soluble. Together with the other B vitamins, vitamin B6 contributes to normal homocysteine metabolism. It contributes to the normal formation of red blood cells and to the reduction of tiredness and fatigue.

The official health claims for vitamin B6 are as follows:
- Vitamin B6 contributes to normal cysteine synthesis.
- Vitamin B6 contributes to normal energy metabolism.
- Vitamin B6 contributes to the normal functioning of the nervous system.
- Vitamin B6 contributes to normal homocysteine metabolism.
- Vitamin B6 contributes to normal protein and glycogen metabolism.
- Vitamin B6 contributes to normal psychological function.
- Vitamin B6 contributes to the normal formation of red blood cells
- Vitamin B6 contributes to the normal functioning of the immune system.
- Vitamin B6 helps reduce tiredness and fatigue.
- Vitamin B6 contributes to the regulation of hormonal activity.

Can I meet my daily needs through food?

The body cannot produce the water-soluble vitamin B6 itself, which is why it must be supplied through food. Vitamin B6 is widespread in plant and animal foods. However, availability from animal foods is significantly higher than from plant foods. Particularly good animal sources are found in fish, such as salmon or mackerel, meat and liver. Dairy products contain smaller amounts of vitamin B6. However, if consumed in sufficient quantities, they are also good sources of vitamin B6.

When it comes to plant-based foods, you can rely on nuts, whole grains, potatoes, vegetables such as tomatoes, red peppers and carrots, and legumes.

The Federal Office of Public Health (FOPH) recommends a daily intake of 1.4 mg of vitamin B6. The maximum daily dose has been set by the FOPH at 15 mg. The daily requirement of 1.4 mg of vitamin B6 can be covered with the following foods:
240 g pork loin, raw
230 g salmon (wild), raw
234 g lentils, dried
480 g potatoes, peeled, steamed
467 g pepperoni, raw (green, red)

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Benefits of Vitamin B6

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Vitamin B6 contributes to normal energy metabolism.
Vitamin B6 contributes to normal cysteine synthesis.
Vitamin B6 contributes to the normal functioning of the nervous system.

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