There are 13 essential vitamins that the body needs and they are broken into two types: water and fat soluble. Vitamins are organic substances required for normal cell function, growth and development. Water-soluble vitamins travel freely through the body, are absorbed directly by cells and excess amounts are usually excreted by the kidneys through urine. These vitamins should be taken in frequent and small doses. They are not as likely as fat soluble vitamins to reach toxic levels. Fat-soluble vitamins are stored in the body’s cells and are not excreted as easily as water-soluble vitamins. They do not need to be taken as often but adequate amounts are needed. Taking too much can be toxic. They bind to fat in the stomach and are then stored in the liver for later use.

VITAMIN B6

Pyridoxal
Pyridoxine
Pyridoxamine
Water soluble

Best plant food sources

Fruits: non-citrus fruits (bananas, watermelons)

Vegetables: dark leafy greens, potatoes (baked with skin), spinach

Grains: brown rice, wheat bran, whole grains

Nuts/seeds: hazelnuts, sunflower seeds, walnuts

Legumes: legumes, soy products, tofu

Other: brewer’s yeast

Function in the body

Supports nervous system
Metabolizes proteins, sugar, non-essential amino acids
Enhances muscle growth
Helps the body make red blood cells and hormones
Helps with sleep, appetite and mood
Influences cognitive and immune function
Helps with brain development during pregnancy and infancy

Health benefits

Reduces risk of heart disease
Reduces risk of colorectal cancer
Reduces PMS symptoms
Reduces nausea during pregnancy

Symptoms of deficiency

Anemia
Seizures
Neurologic system disorders
Inflammation of the skin
Swollen tongue

Groups at risk for being deficient

People with kidneys that are not functioning properly
People with autoimmune disorders
People with alcohol dependence

Excess intake

Can cause irreversible nerve damage if taken in high levels over time
Can cause pain and numbness in limbs