Vitamin B-6 is an important compound found in many foods. Because it plays such a vital role in the body taking it as a supplement is wise for those who don’t get enough in their diets.
What Is Vitamin B6?
Vitamin B-6 is a water soluble compound that is known to come in several different forms. It was discovered in 1934 by a Hungarian physician, Paul Gyorgy. He named it B-6 after curing a skin disease in rats with the compound. We now know that vitamin B-6 can be obtained from a variety of foods including meats, whole grain products, vegetables, nuts, and bananas. Vitamin B-6 is sold as a supplement all over the world because of its many benefits.
Vitamin B6 Dosage Information
Below is a chart for recommended daily intake for vitamin-B6. If you are lacking this amount in your diet then it is strongly recommended that you take a supplement. Vitamin-B6 deficiency is linked to many disorders including atrophic glossitis, angular cheilitis, and other neuropathic disorders.  You can view the amount of vitamin-B6 present in different foods here. Even though it is perfectly safe to go over these recommended dosages the US FDA has set 100mg/day as the tolerable upper limit. 
How Does Vitamin B6 Work?
Vitamin B-6 has many different jobs in multiple places throughout the body. Its functions include:
- Macronutrient metabolism
- Lipid metabolism
- Synthesis of certain neurotransmitters
- Histamine synthesis
- Hemoglobin synthesis
- Gene expression
- Facilitates gluconeogenesis
Safety and Side Effects of Vitamin B6
Vitamin B-6 is regarded as completely safe and there has never been a documented adverse effect from food sources. At doses above recommended intake from oral supplements side effects have occasionally included nausea, loss of appetite, headache, and sleepiness. Long-term usage at doses exceeding 500mg/day has been linked to certain brain and nerve disorders. Be cautious if you are taking vitamin-B6 with Amidarone, Phenobarbital, or Phenytoin as B-6 could decrease their effectiveness and lead to additional side effects.
Vitamin B6 FAQ
Below are some of the most commonly asked questions about Vitamin B6. If you have a question that’s not on this list, send it to us at firstname.lastname@example.org and we will answer it for you.
1. Ebben, M., Lequerica, A., & Spielman A. (2002). Effects of pyridoxine on dreaming: a preliminary study. Perceptual & Motor Skills, 94(1), 135–140.
4. Mousain-Bosc M et al. (2006). “Improvement of neurobehavioral disorders in children supplemented with magnesium-vitamin B6. I. Attention deficit hyperactivity disorders.”. Magnesium Research 19 (1): 46–52. PMID 16846100.
6. Larsson, S. et.al. JAMA 2010; 303:1077-1083.
7. Andrews’ Diseases of the Skin, 10th Edition, Elsevier.