Vitamin B6 (Pyridoxine)

Vitamin B6 is another multiple compound, this one comprising three related chemicals: pyridoxine, pyridoxal, and pyridoxamine. Vitamin B6, a component of enzymes that metabolizes proteins and fats, is essential for getting energy and nutrients from food. It also helps lower blood levels of homocysteine (see Chapter 6), an amino acid produced when you digest proteins. The American Heart Association calls a high level of homocysteine an independent (but not major) risk factor for heart disease, and the American Journal of Clinical Nutrition reported in 2005 that a high homocysteine level may be associated with an age-related decline in memory. Alas, follow up studies show no reduction in the risk of heart disease or improvement in memory in those who reduce their blood levels of homocysteine.
The best food sources of vitamin B6 are liver, chicken, fish, pork, lamb, milk, eggs, unmilled rice, whole grains, soybeans, potatoes, beans, nuts, seeds, and dark green vegetables such as turnip greens. In the United States, bread and other products made with refined grains have added vitamin B6.