Recent research suggests the current RDA (1.3-1.7mg) for vitamin B6 may be woefully low. Researchers found B6 blood levels (measured by plasma pyridoxal 5’ –phosphate) to be clinically low in several populations despite consuming 2-2.9mg B6. Those most at risk for low B6 levels are people over 65yrs, current and former users of oral contraceptives, smokers and non-Hispanic blacks. However, the findings suggest everyone may benefit from increasing the RDA for vitamin B6 to 3mg or more.
Inadequate intake of B6 is linked with higher blood levels of homocysteine. High homocysteine is correlated with both coronary artery disease and Alzheimer’s Disease. Luckily, consuming 3mg of vitamin B6 daily seems to protect from homocysteine rising to dangerous levels – (over 10.2µmol/L doubles risk of coronary disease, over 14µmol/L doubles risk of Alzheimer’s disease).
Pay attention to vitamin B6 and homocysteine with these tips:
- Get your plasma pyridoxal 5’ –phosphate and homocysteine checked at your next physical. These are not standard tests, but research indicates they are important.
- Start each day with a fortified breakfast cereal (e.g., 0.5 cup Kellogg’s All Bran supplies 3.6mg by itself!)
- Increase your intake of chickpeas, tuna, rice, halibut, potato and fortified products such as, Morningstar Farms veggie crumbles. All of these are great sources of vitamin B6.
Morris MS, Picciano MF, Jacques PF, Selhub J, Plasma pyridoxal 5’-phosphate in the US population: the National Health and Nutrition Examination Survey, 2003-2004, Am J Clin Nutr2008;87:1446-54
Spence JD. Patients with atherosclerotic vascular disease: how low should plasma homocyst(e)ine levels go? Am J Cardiovascular Drugs 2001;1:85-9
Seshadri S. Elevated plasma homocysteine levels: risk factors or risk marker for the development of dementia and Alzheimer’s disease” J Alzheimers Dis 2006;9:393-8
http://www.nal.usda.gov/fnic/foodcomp/Data/SR21/nutrlist/sr21w415.pdf
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