Vitamin B6 (mixups)

Everyone reading about vitamin B6 will quickly recognize it's valuable contributions for health. ref Vitamin B6 participates in over 100 co-enzyme functions helping to digest proteins, carbohydrates, and fats, with benefits to brain, bone, immune, and hormone health. Vitamin B6 also plays a water balance function with the Kidneys. 

But, like so many other essential nutrients, there are specific amounts or levels that need to be respected with adverse conditions possible at both low and excessive amounts. Nerves begin showing damage at both low and excessive vitamin B6 intakes while nerves are supported within the proper window of amounts. The same holds for healthy bones. For bones, Vitamin B6 helps maintain homocysteine at healthy amounts since homocysteine at elevated levels interferes with protein cross-linking collagen formation. Cross-linking is necessary process for bone strength.

Seniors appear to need some B6 supplements since they tend to not get enough food to supply B6 for these vital functions. Supplements of low dosage B6 at 4-6 mg. consumed over a long time span should maintain B6 functions and help build strong bones and protect nerves and brain plus hormone balance. A low dosage B complex (good luck finding one) or it might be best to get B6 in a multi-vitamin since they all include the B complex.

Taking 4-6 mg of vitamin B6 should satisfy the nutritional B6 requirement of 1.5 - 1.7 mg with a hint of overage even with lowering absorption rates. Remember that food obviously supplies some B6 as well as other the other B complex factors.

FYI: Since Vitamin B6 has so many areas of influence, it can be found in many specific products so add up all amounts in formulas you take. While it is rare for neurological events to manifest in amounts under 100 mg, there are a few people that might be adversely impacted over 50mg. The new observation that 35 mg or more with 20 mcg of more of vitamin B12 was associated with increased hip fractures should add a measure of precaution. Notice that the new criteria has a very low amount for vitamin B6 of just 3-6 mg. This is from studies that tested 1.5, 5 mg and 20 mg amounts, there was little change in results or blood levels between 5 and 20 mg. Lower numbers are preferred when range is given. Work with your medical team if you have special conditions.