Vitamin B6, or pyridoxine, as a family of chemically related compounds including pyridoxamine and pyridoxal which are found in animal products, and pyridoxine, which is found in plants.  The form most commonly found in foods and supplements is pyridoxine.  Vitamin B6 is necessary for the proper functioning of more than 60 enzymes.  It helps in the synthesis and breakdown of amino acids, in the conversion of amino acids to carbohydrates or fat and in the conversion of one type of fat to another.

Chicken, fish, liver, kidney, pork, eggs, milk, wheat germ and brewers yeast all are good sources of the vitamin, but long storage, canning, roasting or stewing can destroy vitamin B6.

The RDI is 2.0 mg for men and women and 2.5 mg for pregnant and lactating women.  Although the Framingham Nutrition Studies published in the Journal of the American Dietetic Association indicate that 51 percent of men and 49 percent of women meet the daily guideline, many people still require more than the RDI due to a number of outside influences such as exposure to radiation, tobacco use, air pollutants, stress and the use of oral contraceptives.

Vitamin B6 is available in supplemental form as pyridoxine hydrochloride, the most commonly available form, and pyridoxine phosphate, which may be better absorbed.  Supplements are used to treat a variety of health conditions including asthma, cardiovascular disease, mood disorders and premenstrual syndrome.

Like vitamin B1, those at risk for a vitamin B6 deficiency are adolescents, the elderly, those on restricted diets and alcoholics.  Deficiency is manifested as irritability, weakness, drowsiness, depression and poor appetite.  It can cause convulsions in young children and can affect the development of a babys nervous system if the mother was deficient during pregnancy.  Although B6 is relatively nontoxic, it should be used with caution by diabetics, as it may lower blood sugar

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