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It affects both physical and mental health, and is necessary for the production of hydrochloric acid and the absorption of fats and protein. It is normally found in foods such as green leafy vegetables, meat, legumes and whole grains. The best food sources are pork, organ meats, wheat bran, meat in general, poultry, fish, corn, legumes, seeds, grains, wheat, potatoes, bananas, green leafy vegetables, green beans, brewer's yeast, avocados, wheat germ, soybeans, walnuts, blackstrap molasses, cantaloupe, cabbage, milk, egg yolks, green peppers, carrots, peanuts and pecans. The RDA for adult females is 1.4 to 1.6mg daily, and for adult males is 1.7 to 2mg daily. This dose is considered by many to be less than that required for optimal health; B6 is most effective when taken along with a B-complex supplement.
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