One cup of canned chickpeas, for example, provides 1.1 milligrams of vitamin B6, while three ounces of grilled chicken breast provides 0.5 milligrams.
Most supplements also tend to contain more than you need in a day – for some B6 supplements on the market, for example, it can be about 20 to 200 times as much. Dr. Tucker said that taking such high doses of vitamin B6 supplements likely won’t cause any negative side effects in the short term, but the National Institutes of Health recommends that adults take no more than 100 milligrams a day. Eating much more than that, about 1,000 milligrams or more each day for long periods of time, can cause weakness, numbness, and pain in the hands and feet; Loss of muscle control. and nausea, although most symptoms subside once you stop taking these higher doses.
Experts say that if you’re concerned that you’re not getting enough vitamin B6 in your diet, ask your doctor for a blood test. If you have a mild or mild hypo, you may have only mild symptoms, or no symptoms at all, and no complications. But if the deficiency becomes severe or prolonged, it can lead to more serious conditions, such as microcytic anemia, depression, confusion, fatigue and weak immunity, which can go away after B6 levels are restored.
Certain medications or lifestyle habits may also contribute to a vitamin B6 deficiency. Dr. Tucker said: “Diabetes medication, metformin, some high blood pressure medications, and certainly alcohol, tend to cause a loss of vitamin B6 in the body so that you end up retaining With less vitamin B6 than you need.” She added that heavy drinkers, smokers and those taking certain medications should be more aware of their B6 levels. People with kidney or malabsorption syndromes such as chronic kidney disease, celiac disease, ulcerative colitis, or Crohn’s disease may also be at risk for vitamin B6 deficiency.
Keep in mind that those who are deficient in B6 also tend to be deficient in other B vitamins, Dr. Tucker said, so if you need to supplement your diet, you may be better served by taking a B complex supplement, which usually contains all of the B vitamins. B eight in one dose.
If you’re not deficient, Dr. Tucker added, you probably don’t need to take a supplement.
Ms. Eastwood agreed, saying, “I will always support a food first approach.” “If you’re probably feeling more tired, you’re not feeling good about yourself, and you realize you probably aren’t eating as much food that contains vitamin B6,” this may indicate that you need to turn to more vitamin B6-rich foods.