Foods with Vitamin B6: Top Sources & Daily Intake Guide

What is Vitamin B6 and Why is It Essential?

Vitamin B6 is a collective class of water-soluble substances that are members of the B-vitamin family. A person's body cannot store vitamin B6 and excretes excess amounts in urine. That's why it is essential to consume enough vitamin B6 every day. Here are some vitamin B6 functions:

• In human cells, vitamin B6 participates in over 100 chemical reactions. 
• Vitamin B6 is necessary for our bodies to produce red blood cells, convert foods into energy, and construct our genetic information (DNA and RNA).
• This vitamin also breaks down excessive, amino acids that might increase our risk of cardiovascular disease in high concentrations.^[1]
• Vitamin B6 helps with brain growth during pregnancy and infancy 
• It produces neurotransmitters, such as serotonin and dopamine

How Much Vitamin B6 Do You Need?

The Recommended Dietary Allowance (RDA) for Vitamin B6 varies by age, sex, and life stage. Reputable sources like the Office of Dietary Supplements (ODS) and the Mayo Clinic provide an easy and accurate breakdown:^[2]

• Children (1–3 years): 0.5 mg/day
• Children (4–8 years): 0.6 mg/day
• Children (9–13 years): 1.0 mg/day
• Adolescents (14–18 years): Men: 1.7 mg/day, Women: 1.5 mg/day
• Adults (19–50 years): 1.3 mg/day for both men and women
• Older Adults (51+ years): Men: 1.7 mg/day, Women: 1.5 mg/day
• Pregnant Women: 1.9 mg/day
• Breastfeeding Women: 2.0 mg/day

These values are based on the RDAs established by health authorities to support various needs, including growth, metabolism, and specific conditions like pregnancy and lactation.

Table of Vitamin B6 Intake by Age

Who Needs More Vitamin B6?

Most people get enough vitamin B6 through their diet. It’s found in foods like fish, chicken, potatoes, and bananas. However, some people might need more B6.

If you have a poor diet, digestive problems, or certain conditions like kidney disease or arthritis, you may be at higher risk for a B6 deficiency. Heavy alcohol use can also lower your B6 levels.

Signs of deficiency include tiredness, skin rashes, and cracks at the corners of your mouth. While vitamin B6 deficiency is rare in the U.S., it can still occur.^[3]

If you're concerned about your B6 levels, it's best to talk to your healthcare provider before taking supplements. Too much B6 from supplements can cause nerve damage.

Luckily, it's hard to get too much B6 from food alone. If you think you need more, try adjusting your diet first before considering supplements.

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Top Food Sources for B6

When it comes to getting enough vitamin B6, knowing where to obtain this essential component is important. Eating a range of nutrient-dense foods is, as always, the greatest method to get essential vitamins and minerals. Since vitamins occur in varying amounts within the same foods, and if the food contains vitamin B6, it’s likely to include other B vitamins. A win-win for you. Here are some of the top sources of this essential nutrient:

1. Tuna 

Seafood is one of the most abundant sources of vitamin B6. The highest B-6 concentrations are found in tuna steak, although canned tuna also contains significant levels. A single serving of yellow fin tuna, one of the best sources of this nutrient, contains 0.9 mg which is a whopping 52% of an adult’s daily requirement.^[4]

Along with several other essential minerals, such as heart-healthy Omega-3 fatty acids, calcium, magnesium, phosphorus, selenium, vitamin D, vitamin E, and other vital B vitamins, tuna is also a great source of protein. 

2. Milk 

Milk is a fantastic source of calcium, but did you know it also includes a large amount of vitamin B6? You can get a significant amount of vitamin B-6 from both cow or goat milk.^[5]

Low-fat, nutrient-dense options are skim and 1% milk. If drinking a glass of milk isn't your thing, consider pouring it over a low-sugar fortified cereal.

3. Turkey 

Aside from Thanksgiving, consider including turkey in your diet in sandwiches, salad, or turkey burgers and meatballs. 

A single serving of turkey ranging from two to three ounces, provides almost half of your daily requirement of B6. You'll also be getting other nutrients at the same time, such as zinc and selenium.^[6]

4 Eggs 

Eggs are a nutrient-dense, multipurpose food. In addition to being the ideal breakfast food, they are also a simple lunch, brunch, or dinner option. No matter how you prepare them, two eggs contain 10% of your daily B6 quota as well as protein, minerals, and other nutrients.^[7]

5. Chickpeas 

For a vegetarian option, chickpeas are an excellent source of vitamin B6. They are also incredibly adaptable, as you can add them to salads, soups, veggie bowls, hummus, and many other recipes.^[8]

Don't stress over using canned or dried chickpeas; both are excellent choices for B6 foods.

6. Chicken liver 

Although it isn't as well-known, this nutrient-dense dish provides a fantastic source of protein, folate, vitamin A, B-6, and B-12. It aids in the effective digestion and utilization of protein by your body. Chicken livers are affordable, tasty, and simple to prepare. 

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You can cook it with onions and green peppers or try substituting them for your normal protein sources. Just ensure you don’t overcook the livers, as this may cause them to become rubbery.

7. Bananas

You get 0.4 milligrams of vitamin B6, or 25% of your daily allowance, by eating just one medium banana. Bananas are a good source of potassium and a great source of vitamin B-6.^[9]

They're also cheap and convenient to eat on the go, making them a fantastic fruit to include in your bag as a quick snack if you're hungry during the day.

8. Carrots 

In addition to fiber and extremely high vitamin A levels, one medium carrot stick provides as much vitamin B-6 as a glass of milk. Carrots can be fresh, boiled, or liquefied in a juice or smoothie. 

Vitamin B-6 aids in the formation of myelin, the protein sheath that surrounds your nerve cells. Take advantage of the fiber, potassium, vitamin B-6, and vitamin A by adding them to stir-fries, roasting them as a side dish, or eating them as a snack with hummus.^[10]

9. Avocado

Another excellent plant-based source of B6 is avocados, which have about 20% of the daily value in one cup. They are also a good source of fiber, healthy fat, and other vitamins and minerals, including potassium, E, and C.

 There are countless ways to enjoy avocados. They can be mixed in to salads and grain bowls, spread on toast, or cooked with eggs, (think Huevos Rancheros), and more.

10. Breakfast Cereal

Breakfast cereal is often fortified with 25% of the daily essential amount of vitamin B6. Your cereal bowl might also have other vitamins and minerals. Cereals can be eaten dry or with low-fat milk or substituted for a nutritious snack.

ALSO READ: Benefits of Vitamin B6

Why Is Vitamin B6 Important?

Vitamin B6, also known as pyridoxine, is essential for your body to work well. It helps convert food into energy and supports your immune system, helping keep you healthy.

It also helps make red blood cells that carry oxygen in your body. Vitamin B6 helps your nervous system function correctly and supports your mood and stress management. Plus, it helps balance your hormones.

In short, Vitamin B6 helps your body stay energized, healthy, and in balance.

How Common Is Vitamin B6 Deficiency?

Deficiency in any of the B vitamins, including vitamin B6, can affect your health, so it's important to acquire enough of it through your food or if needed, vitamin supplements.

Although some Americans don’t consume enough vitamin B6 daily, most people meet their recommended intake through foods rich in this nutrient. As a result, vitamin B6 deficiency is less common compared to other nutrient deficiencies. However, if you are deficient in other B vitamins, such as vitamin B12 and folate, you might also be at a higher risk of vitamin B6 deficiency.^[11]

While vitamin B6 deficiency isn’t common, some groups of people might be at higher risk. This includes individuals who smoke, drink heavily, are pregnant, have obesity, or live with certain medical conditions. If you fall into any of these categories, it’s a good idea to talk to your healthcare provider.