Vitamin B6 withstands cooking well but some will be lost in water.
It has a role in the utilisation of proteins by the body as it supports the normal protein metabolism.
It is also involved in energy release for the body (energy metabolism), in nervous system function, and in red blood cell formation.
| Vitamin B6-rich foods, per 100 g* | Vitamin B6 content |
| Nutritional yeast | 2,6 mg |
| Cooked calf's liver | 0,71 mg |
| Preserved tuna in oil, drained | 0,325 mg |
| Steamed salmon | 0,49 mg |
| Banana | 0,47 mg |
| Boiled potatoes | 0,256 mg |
| Chicken | 0,275 mg |
| Cooked white rice | 0,05 mg |
| Cooked wholegrain rice | 0,147 mg |
The term vitamin B6 covers three compounds: pyridoxine, pyridoxal and pyridoxamine.
Vitamin B6 is water-soluble, sensitive to light but resistant to heat; therefore, it withstands cooking well but some will be lost in the cooking water.
Vitamin B6 uptake takes place in the small intestine, but its reserves are very limited, meaning that daily intake is necessary.
Roles
Energy release: it is required for glycogenolysis consisting of the breakdown of glycogen (form of energy reserve) in the liver into glucose (energy suitable for direct utilisation). Indeed, when the blood glucose concentration falls, the liver draws on its glycogen reserves and produces glucose which is released into the blood for use by other organs, and by skeletal muscles having used up their own glycogen reserve.
It is involved in red blood cell synthesis and haemoglobin formation, in conjunction with vitamins B9 and B12.
It helps regulate hormonal activity.
Vitamin B6 helps reduce fatigue.
It is involved in normal immune system function.
Requirements
Table of RNI (Reference Nutrient Intakes) for vitamin B6 :
| Age / Status | RNI for vitamin B6 |
| Infants | 0,3 mg |
| Children 1 to 3 years | 0,6 mg |
| Children 4 to 12 years | 0,8 à 1,3 mg |
| Teens 13 to 19 years | 1,5 à 1,8 mg |
| Women/td> | 1,5 mg |
| Men | 1,8 mg |
| Pregnant women | 2 mg |
| Breastfeeding women | 2 mg |
| Breastfeeding women | 2,2 mg |
