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Vitamin B6

What it’s good for
Vitamin B6 is essential for efficient red blood cell metabolism and for making hemoglobin which is important in carrying oxygen to tissues. The nervous and immune systems need vitamin B6 to function well, and it is also needed for converting a type of amino acid, tryptophan, to niacin. Vitamin B6 also helps to maintain the health of lymphoid organs (thymus, spleen, and lymph nodes) that produce white blood cells. If you have a deficiency in this vitamin, your immune system will weaken dramatically. This multi-purpose vitamin balances blood sugar by converting stored carbohydrate or other nutrients to glucose.

Where to find it
Chicken, bananas, oatmeal, pork, spinach, avocado, tuna, wheat bran, lima beans, soybeans, walnuts, salmon.

How to take it
Recommended for adults : 1.3 mg daily

Safety
Too much vitamin B6 can affect nerves in the arms and legs.