Vitamin B6, or Pyridoxine

• Helps the body use proteins, fats, and carbohydrates
• Maintains healthy skin
• Helps produce red blood cells and antibodies

Recommended Dietary Allowances

• Children
  Ages 1 to 3: 0.5 mg
  Ages 4 to 8: 0.6 mg
  Ages 9 to 13: 1.0 mg
• Women
  Ages 14 to 18: 1.2 mg
  Ages 19 to 50: 1.3 mg
  Age 51 and older: 1.5 mg
• Men
  Ages 14 to 50: 1.3 mg
  Age 51 and older: 1.7 mg
• Pregnant women: 1.9 mg
• Nursing mothers: 2.0 mg

Good Food Sources: whole-wheat bread and other whole-grain products; bananas; potatoes; spinach; fish; dried beans; brown rice; walnuts and other nuts; chicken, liver, and pork; wheat germ.