In April 2012, the Centers for Disease Control and Prevention published their second national report on the diet and nutrition status of people living in the United States. The report revealed that one in 10 individuals over age 1 are deficient in vitamin B6.

We asked researcher and Wellness Times Editorial Advisor Gregory Plotnikoff, MD, why this finding is so important. Plotnikoff says vitamin B6 deficiency may be contributing to the unnecessary use of prescription drugs.

“If we do not have sufficient B6, we cannot make serotonin or melatonin, the key neurotransmitters for mood and sleep,” he explains. “This means that people who are deficient in vitamin B6 may be prescribed antidepressants or sleep medications when all they need is extra B6.”

Who is at risk of developing this deficiency? “People who take certain medications that reduce levels of vitamin B6, as well as people who are under excessive environmental, physical or emotional stress,” Plotnikoff says.

The Natural Standard Research Collaboration reports that individuals who take birth control pills, some antibiotics, the blood pressure drug hydralazine or the tuberculosis drug isoniazid may all need supplemental B6.

Here are the recommended daily allowances for vitamin B6 by age:

0 to 6 months = 0.1 mg
7 to 12 months = 0.3 mg
1 to 3 years = 0.5 mg
4 to 8 years = 0.6 mg9 to 13 years = 1 mg
Males 14 to 50 years = 1.3 mg
Males over age  50 = 1.7 mg
Females 14 to 18 years = 1.2 mg
Females 19 to 50 years = 1.3 mg
Females over age 50 = 1.5 mg
Pregnant women = 1.9 mg
Breastfeeding women = 2 mg
Source: MedlinePlus National Institutes of Health

Vitamin B6 is found in garbanzo and soy beans, peas, walnuts, hazelnuts and sunflower seeds. It is in a wide variety of vegetables, including cauliflower, broccoli, spinach, kale, cabbage, bell peppers, asparagus and Brussels sprouts. Meat and eggs are also high in B6.

Wellness Times features the Natural Standard database, which features a wealth of information on vitamin B6, including interactions and optimal dosages.