Role: As part of PLP (pyridoxal phosphate) and other coenzymes, it functions in amino acid, carbohydrate, and fatty acid metabolism; red and white blood cell synthesis; conversion of tryptophan to niacin; synthesis of several neurotransmitters.
Deficiency: Anemia. Depression, confusion, headache, convulsions. Seborrheic dermatitis. Possible relation to cardiovascular disease from homocysteine build-up.
Sources: Fortified breakfast cereals. Liver, other meat, poultry, seafood, fish. Bananas, avocados, green and leafy vegetables, legumes, potatoes.
Toxicity: Nerve damage causing weakness, numbness, inability to walk. At high doses, damage may be irreversible.