Vitamin B6 is a water-soluble vitamin naturally present in many foods. It is involved with more than 100 enzyme reactions, protein metabolism, and more. Most importantly, it functions as a coenzyme for an enzyme that catalyzes the release of glucose. This is necessary for exercise and movement.
The RDA for a male 14-18 years old is 1.3 mg. This can be met through 1 cup of chickpeas at 1.1 mg and 1 cup of cottage cheese at 0.2 mg.