As you can see, one medium potato has 0.6 mg in it (according to the USDA). You can change the Type and Quantity to get the results for different sizes and kinds of potatoes.
The highest foods -- corn, potatoes, bananas, etc. -- tend to have 0.4mg or more B6 in one serving. So if you see a food that has 0.4mg or more, then you probably want to avoid it. Instead, look for foods that have 0.2mg or less. Just make sure that you are paying attention to the quantity. For example, 0.7mg is a lot of B6, but what if it's 0.7mg in a gallon? If you are only eating a few tablespoons, then you are only eating a small fraction of that 0.7mg. So always pay attention to quantity when searching.
Hope that helps!
Thank you Thomas. I have created a meal plan spreadsheet. No meal has more than 0.4 mg of B6 in it. and the total b6 that I am consuming per day is plus minus 0.8 or 0.9 mg. Is this low enough considering I am 20 days in? Should each total meal have less than that (like 0.2 total)
ReplyDeleteIf I could ask one more question, are there ANY sweets or chocolates that you have found to be ok. I feel like I am eating bland food all day and am craving sweets. Appologies for all the questions, any feedback would be greatly appreciated. thank you Thomas, you are helping a lot. You have no idea how much this means.
Hi Ross! That sounds like a good plan, and very similar to the one I tried to follow.
DeleteAccording to the USDA, there is virtually no B6 in maple syrup, so I ate a lot of pancakes in the first few months. I would usually eat them with blueberries, pumpkin seed, almond butter, and flax seed meal (so it was a fairly nutrient-rich meal). Once my symptoms lessened, I switched from pancakes to oatmeal, which IMO is a lot healthier.
I've had some chocolate over the past few months (chocolate chips, brownies, etc.) and never had a reaction. Again, the USDA says it's low on B6. To be safe, though, I would stick to plain chocolate for now, as a lot of chocolate bars and other chocolate products have nuts in them, and some nuts, like walnuts, are very high in B6.
Oranges and pineapple are also fairly low in B6, by the way, and pineapple juice in particular can be used to sweeten other foods.
Hope that helps!
Thanks Thomas, appreciate the reply. I mainly eat Zucchini marrows, butternut squash, green beans, carrots, and eggs. I dont understand the oatmeal debacle. I seem to struggle a little bit with it but it should be low in B6... and Im sure the oatmeal that I eat is not enriched. Will be trying white rice soon, brown seemed to give me a bad reaction. Have to get carbs in to put some weight back on. Thanks Thomas, appreciate it again.
ReplyDeleteThomas how do you feel about egg whites? Oreggs in general?. Did you avoid those too? They dont seem high in b6?
ReplyDeleteI've eaten eggs every now and then, and never had an issue. Egg salad is a good comfort food.
DeleteDo you think the burning pain you felt was your nerves regenerating?
ReplyDeleteI've heard that tingling can signify regenerating nerves, but I'm not sure about burning. In my experience, burning always equals too much B6.
DeleteDid you eat lower than the RDA of B6? Also, did you notice any skin issues?
ReplyDeleteFor the first couple weeks, I did (not always successfully). Now I try to eat the RDA.
DeleteAlso, no skin issues to begin with, but for the past year or so, I've had a small but persistent rash on my elbow. Not sure if it's B6-related, though, and it always clears up with a little coconut oil.
thomas, do you still have dizziness or an “off balance” feeling?
ReplyDeleteYes. It has never completely gone away.
DeleteDid the dizziness lessen? Are you able to drive?
ReplyDeleteHave you been able to be more active than at the beginning?
I’m just starting this journey.
Appreciate all of the information you have posted. Thanks.
hello! how have your symptoms been? just starting on this journey as well
DeleteI don't think the dizziness ever lessened, no, but it is pretty mild. It hasn't stopped me from being active; I walk, jog, and lift weights, and I'm able to drive just fine. I actually feel the least dizzy when I'm active. It's when I'm sedentary that I really notice it.
DeleteThomas
Did you struggle with fatigue and drowsiness when stopping b6?
ReplyDeleteHi guys, I too have neuropathy symptoms due to B6 toxicity, though my B6 levels are normal now. Does anyone have GI issues or difficulty burping?
ReplyDelete