Functions
- essential for metabolism of tryptophan
- needed for utilization of certain other amino acids
- aids in red blood cell formation
- aids in nervous system function
- health of skin
Deficiency
- dermatitis around eyes and mouth
- neuritis
- anorexia
- nausea and vomiting
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
| 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
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
Intakes above UL may lead to negative health consequences.
Supplementation
- Large doses can cause numbness and other neurological disorders
