Vitamin B6 (pyridoxine) is a water-soluble vitamin crucial for metabolism, brain development (neurotransmitters), immune function (antibodies), and red blood cell formation<br> (hemoglobin), found in foods like chickpeas, tuna, poultry, bananas, and fortified cereals, with recommended daily intakes varying by age<br> (around 1.3-1.7 mg for adults), but excessive amounts (over 100 mg/day) can cause sensory nerve damage.  <br>
Key Functions<br>
<br>
    Metabolism: Helps break down proteins, carbs, and fats. <br>
<br>
Brain Health: Essential for making neurotransmitters (like serotonin and dopamine) and supports cognitive function.<br> 
Immune Support: Needed for antibody production to fight infections. <br>
Hemoglobin Production: Carries oxygen in red blood cells; deficiency can cause anemia. <br>

Food Sources<br>
<br>
    Rich Sources: Chickpeas, tuna, salmon, beef liver, chicken, pork, potatoes, bananas, fortified cereals, and leafy greens. <br>

Recommended Intake (RDA)<br>
<br>
    Adults (14-50): 1.3 mg/day.<br>
    Adults (50+): 1.5 mg (women) to 1.7 mg (men).<br>
    Pregnancy/Lactation: Up to 2 mg/day. <br>

Side Effects of High Intake (Toxicity)<br>
<br>
    Taking too much (over 100 mg/day for extended periods) can lead to sensory neuropathy, causing burning pain, numbness, loss of balance, and severe nerve damage. <br>

Deficiency<br>

    Rare but can occur with poor diet, alcohol dependence, or certain medications, leading to anemia, confusion, depression, and weakened immunity.<br>