Functions
- used in more than 100 reactions in body especially those involved with protein metabolism
- essential for metabolism of tryptophan
- needed for utilization of certain other amino acids
- aids in formation of red blood cell (hemoglobin) and certain white blood cells
- aids in nervous system function, or development of neurotransmitters
- health of skin
Deficiency
- anemia and weakness
- dermatitis around eyes and mouth
- sore tongue
- headaches
- PMS
- weakened immunity
- Digestive
- nausea and vomiting
- abdominal pain
- Neurological
- seizures
- neuritis
- Psychological
- anorexia
- nervousness
- depression
- irritability
- Insomnia
Characteristics
- soluble in water and alcohol
- rapidly inactivated in presence of heat, sunlight, or air
Good Sources
Natural
- meat, fish
- whole grains
- beans
- nuts
- banana
- avocados
| Food | Quantity | mg |
|---|---|---|
| Oat bran muffin | 1 medium | 0.22 |
| Lima beans, cooked | 1 cup | 0.14 |
| Tuna, cooked | 3 oz | 0.45 |
| Banana | 1 medium | 0.68 |
Artificial
- wheat germ
- blackstrap molasses
- brewer's yeast
Recommended Daily Allowances (RDA)
- Males (11 yrs. and older)
- 1.3 mg
- 1.8-2.2 mg
- Females (11 yrs. and older)
- 1.3 mg
- 1.8-2.2 mg
- Pregnant females
- 2.6 mg
- Lactating females
- 2.5 mg
- Children
- 0.9-1.6 mg
- Infants
- 0.3-0.6 mg
- Varied values reflect different references
Tolerable Upper Intake Levels (UL)
- Adults (19 to 50 yrs)
- 100 mg
- Generally considered nontoxic
- Intakes above UL may lead to negative health consequences.
- Large doses (2000-6000 mg daily) can cause numbness and other neurological disorders
Supplementation
