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Niacin content of selected foods mg per 100g of food

Recommended intake: This is related to energy requirements and is 6.6mg per 1,000kcals for all ages; breastfeeding women need an additional 2.3mg per day.

Deficiency: Pellagra is a disease that results from niacin deficiency, characterised by the skin becoming dark and scaly in parts exposed to sunlight.

Toxicity: Very high doses of 3g–6g a day may cause liver damage in some people. A few will experience a burning sensation in the face and hands.

Pyridoxine (B6)
Function: Pyridoxine is needed for the metabolism of protein in the body. It is also essential for forming haemoglobin, which is needed for healthy blood.

Sources: Vitamin B6 is found in a wide variety of foods such as cereals, fruits, leafy vegetables and liver.

B6 content of selected foods mg per 100g of food

Recommended intake: Requirements are related to protein intake and is 15ug per g protein.

Deficiency: This is rare.

Toxicity: Very high intakes of more than 50mg may damage nerve function. The government’s advice is for people to limit their intake from vitamin supplements to no more than 10mg a day unless their doctor advises otherwise.