Vitamin B6 and your risk of Hip Fracture
A study published June 2017 in the Journal of Bone and Mineral Research looked at the effect of B vitamins on the risk of hip fracture. The study was a secondary analysis of data initially collected for 2 studies on cardiovascular disease. The study found that those treated with a high dose of B6 (40 mg.) had a 42% greater risk of hip fracture than those not treated during the 11 year follow up period. The researchers noted that high doses of B6 have been observed to cause nerve damage, loss of coordination and muscle weakness, all of which could contribute to falls and fracture.
B6 is responsible for a wide variety of functions in the body, many related to protein metabolism. B6 is important to maintaining the immune and nervous systems and keeping homocysteine levels normal. The daily recommended amount of B6 for males over 51 years is 1.7 mg. and for females over 51 years 1.5 mg. Vitamin B6 is easily obtained from the diet however the CDC reports that 10% of the US population is deficient in B6, more so in the elderly and children.
Vitamin B6 is found in a variety of foods. Good food sources of B6 include chickpeas (1 cup 1.1 mg.), tuna (3 ounces .9 mg), salmon (3 ounces .6 mg), chicken breast (3 ounces .5 mg), organ meats (3 ounces beef liver .9 mg.), potatoes (1 cup .4 mg.) and other starchy vegetables and fruits with the exception of citrus. Fortified cereals are also a common source of B6.
As always, strive to get your nutrients from food not supplements, using supplements only when you are unable to meet your needs with food. If you do take a supplement choose one that limits B6 to 2 mg.
Photo used with permission from the Journal of the Academy of Nutrition and Dietetics.
Photo taken by Kristen Keith RD, LD, MS