Vitamin B6 - Pyridoxine Pyridoxine helps in red blood cells metabolism, nervous and immune systems to function efficiently. It also helps the conversion of tryptophan an amino acid to niacin. Pyridoxine assists in the balancing of sodium and potassium as well promotes red blood cell production. It is involved in the nucleic acids RNA as well as DNA. It helps children who has learning difficulties. Women in particular may suffer from pre-menstrual fluid retention, severe period pains, emotional PMS symptoms, premenstrual acne and nausea in early pregnancy. Mood swings, depression as well as loss of sexual drive is sometimes noted when pyridoxine is in short supply and the person is on hormone replacement therapy or on birth control pills. Pyridoxine deficiency in adults principally affects the peripheral nerves, skin, mucous membranes, and the blood cell system. In children, the central nervous system, is also affected. Deficiency can occur in people with uremia, alcoholism, cirrhosis, hyperthyroidism, mal-absorption syndromes, congestive heart failure and in those taking certain medications. Vitamin B6 is found in a variety of foods including fortified cereals, beans, meat, poultry, fish, and some fruits and vegetables Try not to take B6 supplements. since it is a water soluble vitamin excess will be excreted, but the overdose of supplements are known to hurt the nervous system. Too much vitamin B6 can result in nerve damage to the nerves of the arms and legs. This nerve problem is usually related to high intake of vitamin B6 from supplements and can be reversed when the vitamin supplementation is stopped. Vitamin B6 is found in a wide variety of foods. Foods such as fortified breakfast cereals, fish including salmon and tuna fish, meats such as pork and chicken, bananas, beans and peanut butter, and many vegetables, like spinach, tomato, avacado, and soya beans, lima beans will contribute to your vitamin B6 intake. These will be more than enough supply of Vitamin B6 in a daily basis. So please do take when you have to go in for vitamin B6 supplements .