The recommended daily allowance (RDA) of vitamin B6 varies depending on age and sex. It's crucial to understand that exceeding the recommended intake can be harmful.
Recommended Daily Intake of Vitamin B6
The following table summarizes the recommended daily intake of vitamin B6, as per the National Institutes of Health (NIH):
| Age Group | Male (mg) | Female (mg) |
|---|---|---|
| 9–13 years | 1.0 | 1.0 |
| 14–18 years | 1.3 | 1.2 |
| 19–50 years | 1.3 | 1.3 |
| 51+ years | 1.7 | 1.5 |
Source: National Institutes of Health Office of Dietary Supplements
Important Considerations:
- Pregnancy and Lactation: The RDA increases during pregnancy and lactation. Refer to your healthcare provider for specific recommendations. Cleveland Clinic suggests 1.9 mg for pregnant adults and 2 mg for lactating adults.
- Upper Limit: The European Food Safety Authority sets an upper limit of 12 mg per day for adults. Exceeding this amount may lead to adverse effects. Therapeutic Goods Administration (TGA) Australia has even stricter limits for supplements, with a maximum permitted daily dose of 100 mg to avoid potential peripheral neuropathy.
- Dietary Sources: You can obtain sufficient vitamin B6 through a balanced diet rich in foods like poultry, fish, potatoes, bananas, and chickpeas.
Note: This information is for general knowledge and shouldn't be considered medical advice. Consult your doctor or a registered dietitian for personalized recommendations based on your individual health needs.
