10 Foods High in Vitamin B6
When it comes to maintaining good physical health, getting the right amount of nutrients is key. One essential B vitamin is Vitamin B6, and it’s found in many different sources. So, what exactly is Vitamin B6, and how much of it do you need?

- Redaction Team
- Body, Healing Foods, Personal Development
Foods High in Vitamin B6
Chickpeas
- Packed with Vitamin B6, chickpeas are versatile and can be used in soups, salads, and hummus.
Tuna
- Especially yellowfin tuna, this fish is a great source of Vitamin B6 and lean protein.
Salmon
- A nutrient-rich fish high in B6, along with omega-3 fatty acids.
Chicken Breast
- Lean and packed with Vitamin B6, chicken is a staple protein for many diets.
Potatoes
- White and sweet potatoes are excellent plant-based sources of B6.
Bananas
- Convenient and nutritious, bananas provide a quick B6 boost and are perfect for snacking.
Fortified Cereals
- Many breakfast cereals are fortified with B6, making them a good option for starting the day.
Avocado
- A creamy fruit that not only contains Vitamin B6 but also healthy fats.
Spinach
- This leafy green is a good source of B6, along with other essential nutrients like iron and folate.
Sunflower Seeds
- A crunchy snack high in Vitamin B6 and other nutrients like vitamin E.
What is Vitamin B6?
Vitamin B6 is a water-soluble vitamin that’s part of the B-complex vitamin family. It’s also known as pyridoxine, and it’s involved in a variety of bodily functions, including the creation of red blood cells, protein metabolism, and helping the body to produce neurotransmitters such as serotonin and norepinephrine which regulate mood and other brain functions. Vitamin B6 plays an important role in cardiovascular health, because it helps to keep homocysteine levels in check.
Vitamin B6 Deficiency
Not getting enough Vitamin B6 can result in a deficiency which can lead to anemia, a condition characterized by low red blood cell count. It can also cause dermatitis, a skin inflammation, and weaken the immune system.
Benefits of Vitamin B6
Vitamin B6 has numerous benefits for your body, including the ability to help you maintain a healthy nervous and immune system. Additionally, it can assist in reducing depression, and suppressing nausea, and it can even prevent kidney stones. Also, it’s helpful for people suffering from PMS-like symptoms because it helps regulate hormonal activity.
Recommended Daily Intake of Vitamin B6
According to dietary guidelines, adult males need around 1.3 mg of Vitamin B6 daily, while adult females require 1.2 mg of it. Pregnant and breastfeeding women have higher doses recommended, with 1.9 mg and 2.0 mg respectively. The recommended daily value for Vitamin B6 is 1.3 mg for both men and women.
Why is Vitamin B6 Important?
Vitamin B6 for Homocysteine Regulation
Homocysteine is an amino acid that your body creates when processing proteins, but high levels of it can put you at risk for stroke, heart disease, and other cardiovascular problems. Getting enough Vitamin B6 is important because it helps keep homocysteine levels in check.
Vitamin B6 and Folate
Vitamin B6 also works with folate, another B vitamin, to produce red blood cells and help the body to break down homocysteine. Together, Vitamin B6 and folate make a strong team in keeping your cardiovascular system healthy.
Vitamin B6 and Vitamin B12
Vitamin B6 is essential in helping your body absorb Vitamin B12 which is also part of the B-vitamin complex. Vitamin B12 plays a role in creating red blood cells and helping to keep nerves healthy in your body. By working with Vitamin B6, it’s better absorbed and utilized by your body.
What are the Food Sources of Vitamin B6?
Tuna
One of the best sources of Vitamin B6 is tuna, and it’s also a great protein source. A serving of 100 grams of yellowfin tuna contains around 1.1 milligrams of Vitamin B6. This type of fish is also rich in omega-3 fatty acids.
Foods High in Vitamin B6
Aside from tuna, many different foods are high in Vitamin B6. Some of the top choices for Vitamin B6-rich foods include chickpeas, beef liver, chicken breast, potatoes with skin, and bananas. Additionally, you can also get Vitamin B6 by eating turkey, pork, sunflower seeds, pistachios, and spinach.
One Cup of Brown Rice Contains How Much Vitamin B6?
One cup of brown rice typically contains around 0.5 milligrams of Vitamin B6, and it’s also a great source of fiber. You can try adding some steamed vegetables and grilled chicken on top for a delicious and nutritious meal that’s high in Vitamin B6..
How Much Vitamin B6 is Enough?
Daily Value of Vitamin B6
The daily value (DV) for Vitamin B6 is 1.3 milligrams, which represents the recommended amount for an average adult diet.
Amount of Vitamin B6 Recommended
The recommended daily intake of Vitamin B6 for adults is around 1.2-1.3mg, but consult your doctor for personalized recommendations. It’s important not to get too much of it, as that could lead to negative side effects.
Pyridoxine vs Pantothenic Acid
It’s important to note that Pyridoxine, or Vitamin B6, should not be confused with Pantothenic Acid or Vitamin B5. Both are different vitamins that support your body in various ways.
What Else Should You Know About Vitamin B6?
Water-Soluble Vitamin
Vitamin B6 is a water-soluble vitamin, meaning that it dissolves in water and is not stored by your body. As a result, it’s important to get a consistent intake of Vitamin B6 every day.
Vitamins and Minerals that Interact with Vitamin B6
Vitamin B6 can affect the absorption of other B vitamins, so it’s important to get the right nutrients in balance. In addition to folate and Vitamin B12, Vitamin B6 also interacts with Vitamin B1 and Vitamin B3.
Possible Side Effects of Too Much Vitamin B6
While important to consume, vitamin supplements should never be taken in excess. Consuming too much Vitamin B6 can result in nerve damage and even in rare cases, cause adverse symptoms such as numbness and tingling.
With Vitamin B6, it’s important to get enough but not too much. By incorporating some of the foods listed above into your diet or seeking guidance if necessary, you can help ensure your body is getting enough Vitamin B6 to stay healthy.