Vitamin B6: Metabolism Booster and Diet Helper

Going under the name pyridoxine, vitamin B6 aids metabolism and regulates thyroid function. It's also a cancer fighter, and can help alleviate skin problems like eczema and psoriasis.

What foods are rich sources of vitamin B6? Avocados, wheat bran, eggs, brewer's yeast, bananas, wheat germ, brown rice, meat, and molasses.

If you're trying to lose weight, a daily supplement of vitamin B6 could help raise your metabolism as you eat a healthy, balanced diet. The substance doesn't stay in your body, so you'll need to replenish the supply every day.

The recommended daily allowance (RDA) of B6 is 2 milligrams, but slightly larger doses can be acceptable, especially in people who are eating high-protein diets, as well as those who take regular antidepressants or hormones. The vitamin can be lethal in very large doses, however, so consult your physician if taking more than 100 mg.

A vitamin B6 deficiency can result in headaches, nervousness, cramps, extreme dandruff, anemia, depression, and fatigue. Carpal tunnel syndrome has also shown a link to a deficiency of B6 vitamin. People who drink, smokers, and women on oral birth control are at higher risk for deficiency than most others.

Vitamin B6 also helps you process vitamin B12, so it's doubly important to get enough in your system on a regular basis.

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