Absorption
✦Can be taken with or without food. No significant absorption interactions known.
Daily Dose
⚖
Common dose: 10-50 mg daily.
RDA: 1.3-1.7 mg for adults, varying by age and sex.
Upper limit: 100 mg per day for adults.
Best form: Pyridoxine hydrochloride, pyridoxal-5'-phosphate.
Timing: With or without food.
Long-term high doses can lead to sensory neuropathy. Consult a healthcare provider if using for extended periods.
Effects
Food Sources
- Chickpeas (garbanzo beans)1.1mg per cup cooked
- Tuna (yellowfin, cooked)1.0mg per 85g
- Salmon (sockeye, cooked)0.6mg per 85g
- Chicken breast (cooked)0.5mg per 85g
- Potatoes (boiled)0.4mg per 100g