Here's Why:

Vitamin B6 image Vitamin B6 is involved in many functions in the body. It helps your immune system and nervous system, and it aids in the metabolism of essential nutrients. It is also found in many foods and will be easy to fit in your diet if you need to increase your intake.

Recommended Intake:

Age RDA (mg)
Women Men
1-3 years 0.5 mg 0.5 mg
4-8 years 0.6 mg 0.6 mg
9-13 years 1.0 mg 1.0 mg
14-18 years 1.2 mg 1.3 mg
19-50 years 1.3 mg 1.3 mg
51 and older 1.5 mg 1.7 mg
Pregnancy 1.9 mg n/a
Lactation 2.0 mg n/a

Here's How:

Food Serving size Vitamin B6 content
(mg)
Fortified breakfast cereal ¾ cup 0.5 (check Nutrition Facts label)
Bulgur, cooked 1 cup 0.2
Potatoes, boiled 1 cup 0.4
Banana 1 medium 0.4
Chicken breast, skinless, roasted 3 ounces 0.5
Garbanzo beans (chickpeas) 1 cup 1.1
Beef liver, pan fried 3 ounces 0.9
Turkey, roasted 3 ounces 0.4
Salmon, sockeye, cooked 3 ounces 0.6
Tuna, yellowfin 3 ounces 0.9
White rice, cooked 1 cup 0.1
Squash, winter, baked ½ cup 0.2
Ground beef, patty, 85% lean 0.3 0.3
Waffles, plain, toasted 1 waffle 0.3
Cottage cheese, 1% low-fat 1 cup 0.2
Nuts, mixed, dry-roasted 1 ounce 0.1
Raisins, seedless ½ cup 0.1
Spinach, frozen, boiled ½ cup 0.1
Watermelon, raw 1 cup 0.1
Spaghetti sauce 1 cup 0.4

To increase your vitamin B6 intake:

  • Sprinkle garbanzo beans on a salad.
  • In the morning, opt for a fortified breakfast cereal.
  • Slice a banana into your oatmeal, cereal, or yogurt.
  • Have fish for dinner a few times a week.
  • Choose brown rice instead of white. Mix lentils with the rice.
  • For a different sandwich, try peanut butter and banana.
  • If you take a vitamin supplement, make sure it contains vitamin B6—but no more than 100% of the RDA. Also, talk to your doctor before starting a new supplement.
RESOURCES:

Eat Right—Academy of Nutrition and Dietetics
http://www.eatright.org

US Department of Agriculture
http://www.usda.gov

CANADIAN RESOURCES:

Dietitians of Canada
http://www.dietitians.ca

Health Canada
https://www.canada.ca

REFERENCES:

Vitamin B6 (Alternative Therapy). EBSCO Natural and Alternative Treatments website. Available at: http://www.ebscohost.com/biomedical-libraries/natural-alternative-treatments. Updated December 2015. Accessed November 16, 2017.

Pyridoxine. EBSCO DynaMed website. Available at:http://www.dynamed.com/topics/dmp~AN~T233208/Pyridoxine. Updated December 6, 2017. Accessed December 12, 2017.

Vitamin B6. Office of Dietary Supplements website. Available at: https://ods.od.nih.gov/factsheets/VitaminB6-HealthProfessional. Updated February 11, 2016. Accessed November 16, 2017.

Vitamin B6. Oregon State University Linus Pauling Institute website. Available at: http://lpi.oregonstate.edu/infocenter/vitamins/vitaminB6. Updated June 2014. Accessed November 16, 2017.

Last reviewed November 2017 by EBSCO Medical Review Board Michael Woods, MD, FAAP  Last Updated: 12/14/2015