I'm on a nutrient kick this week--so one more.
What Is Vitamin B6?
-Vitamin B6 is a water-soluble vitamin. Thus, it is not stored in the body.
-It can be found in three forms: pyridoxine glucoside (PNG), pyridoxal phosphate (PLP), and pyridoxamine phosphate (PMP). PNG is found in plants and grains; PLP and PMP are found in animal sources.
-PNG is a form of Vitamin B6 found in plants, particularly cruciferous vegetables. According to a study in The American Journal for Clinical Nutrition, the presence of PNG in plants can decrease the bioavailability of B6 by 75–85 percent. Essentially, although plants contain Vitamin B6, the fact that it is the PNG form makes the B6 hard to get. PNG is also found in grains.
-PLP is the active form of B6 and is the cofactor in a multitude of metabolic functions. These include: protein, fat, and sugar metabolism, neurotransmitter, hemoglobin and histamine synthesis, and gene expression.
-Animal sources of B6 (pyridoxal phosphate(PLP), and pyridoxamine phosphate(PMP) have almost 100=percent bioavailability.
Thus, the most bioavailable sources of B6 are beef, liver, eggs, and milk. Potatoes and bananas are the best non-animal sources.
-The RDA of B6 is 1.3-1.7mg/day
Beef liver - 3oz = .5mg
Beef 3 oz = .3mg
Egg (1 large) = .1 mg
Milk (1 cup ) =.1mg
Potato (1 large) =.6mg
Banana( 1 large) =.5mg ... See MoreSee Less