Pyridoxine (B6)

Pyridoxine, also known as pyridoxal phosphate and pyridoxamine, is needed (like some of the other B vitamins) for the breakdown of carbohydrates, proteins and fats. Pyridoxine is also used in the production of red blood cells, as well as in the biochemical reactions involved in the metabolism of amino acids (the building blocks of protein). Due to the abundance of pyridoxine in many foods, a deficiency is rare except in alcoholics, where it is often present. A pyridoxine deficiency causes skin disorders (similar to symptoms brought on by riboflavin and niacin deficiencies), neuropathy (abnormal nervous system), confusion, poor coordination and insomnia. Oral signs of pyridoxine deficiency include inflammation of the edges of the lips, tongue and the rest of the mouth. High doses of pyridoxine are sometimes touted as a remedy for premenstrual syndrome (PMS), but research has not supported this assertion. Mega-doses of pyridoxine can cause nerve damage.

Pyridoxine is found in many foods, including liver, organ meats, brown rice, fish, butter, wheat germ, whole grain cereals, soybeans and many others.