Vitamin B6 (pyridoxine) and fluoride

Vitamin B6 (pyridoxine)

This B-complex vitamin helps your body make non-essential amino acids (the building blocks of protein that we cannot get from food) used to make cells, helps turns tryptophan into niacin and serotonin, and helps produce other body chemicals such as insulin, hemoglobin, and antibodies that fight infection.

A deficiency can cause depression, nausea, or greasy, flaky skin. A deficiency in infants can cause mental convulsions, but breast milk and infant formulas contain enough of this vitamin.

Large doses, over the Tolerable Upper Level Intake (UL) of 100 mg for adults and 80 mg for teens, can cause nerve damage.

The Recommended Daily Allowances are:
Males and females through age 50 - 1.3 mg daily
Males over age 50 - 1.7 mg daily
Females over age 50 - 1.5 mg
Pregnancy - 1.9 mg
Breastfeeding - 2.0 mg
(For other RDA's, click here and scroll about 1/3 of the way down)

Chicken, pork, fish, liver, and kidney are the best sources of vitamin B6. Whole grains, fortified cereals, bananas, spinach, potatoes, and nuts also have lesser amounts. For the amount of these sources, click here and scroll and 2/3 of the way down.

Fluoride

Fluoride's main function is to help harden tooth enamel and protects teeth from decay. It may also offer some protection from osteoporosis by helping strengthen bones.

Tooth enamel may be weak if we don't get enough fluoride. Teeth may have stains or become spotty if you get too much fluoride. The Tolerable Upper Level Intake (UL) is 2.2 mg daily for children ages 4-8 and 10 mg daily for ages 9 through adults.

Fluoride needs are measured as an Adequate Intake and are as follows:
Ages 4-8 - 1 mg daily
Ages 9-13 - 2 mg daily
Teens - 3 mg daily
Adult females - 3 mg daily
Adult males - 4 mg daily
No increased needs during pregnancy or breastfeeding. A fluoride supplement may be prescribed for some infants by a doctor or dentist. For the other Adequate Intakes, click here and scroll about 1/4 of the way down.

Fluoride is not found in many foods. Most municipal water has been fluoridated, or had fluoride added to it. Water and tea (especially if it's made with fluoridated water) are two of the biggest sources. Fish with edible bones is also a source of fluoride. Bottled water does not usually have fluoride added to it. Certain cooking utensils may increase the fluoride level in foods Toothpaste also has fluoride added to it to help protect teeth. To read more about the sources of fluoride, click here and scroll about halfway down.

Information is from the Complete Food and Nutrition Guide from the American Dietetic Association and weblinks are from the Linus Pauling Institute, Oregon State University.