Vitamin B-6 - Pyridoxine, pyridoxal phosphate

Solubility: Water

Functionality:
Building blocks of protein, Necessary for synthesis and breakdown of amino acids, Promotes healthy skin, Aids in production of antibodies, Reduces muscle spasms and leg cramps, Helps maintain a proper balance of phosphorous and sodium

Rich Sources:
Fish, poultry, lean meat, whole grains, and potatoes

Deficiency Disease: Anemia

Overdose Disease: Impairment of Proprioception

Deficiency Symptoms:
Symptoms include Weakness, Mental Confusion, Irritability, Nervousness, Inability to sleep, Hyperactivity, Anemia, Skin lesions, Tongue Discoloration, and Kidney Stones.

Deficiency Occurs in:

1. Alcoholics
2. Patients with kidney failure
3. Women using oral contraceptives
4. People with chronic fatigue syndrome

1. Men: 1.3 mg
2. Men (Over 50): 1.7 mg
3. Women: 1.3 mg
4. Women (Over 50): 1.5 mg
5. Pregnancy: 1.9 mg
6. Lactation: 2.0 mg