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Good Food Sources of Vitamin B6

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:

AgeRDA (mg)
1-3 years0.5 mg0.5 mg
4-8 years0.6 mg0.6 mg
9-13 years1.0 mg1.0 mg
14-18 years1.2 mg1.3 mg
19-50 years1.3 mg1.3 mg
51 and older1.5 mg1.7 mg
Pregnancy1.9 mgn/a
Lactation2.0 mgn/a

Here's How:

FoodServing size Vitamin B6 content
Fortified breakfast cereal¾ cup0.5 (check Nutrition Facts label)
Bulgur, cooked1 cup0.2
Potatoes, boiled1 cup0.4
Banana1 medium0.4
Chicken breast, skinless, roasted3 ounces0.5
Garbanzo beans (chickpeas)1 cup1.1
Beef liver, pan fried3 ounces0.9
Turkey, roasted3 ounces0.4
Salmon, sockeye, cooked 3 ounces0.6
Tuna, yellowfin3 ounces0.9
White rice, cooked1 cup0.1
Squash, winter, baked½ cup0.2
Ground beef, patty, 85% lean0.30.3
Waffles, plain, toasted1 waffle0.3
Cottage cheese, 1% low-fat1 cup0.2
Nuts, mixed, dry-roasted1 ounce0.1
Raisins, seedless½ cup0.1
Spinach, frozen, boiled½ cup0.1
Watermelon, raw1 cup0.1
Spaghetti sauce1 cup0.4

To increase your vitamin B6 intake:


Eat Right—Academy of Nutrition and Dietetics

US Department of Agriculture


Dietitians of Canada

Health Canada


Vitamin B6 (Alternative Therapy). EBSCO Natural and Alternative Treatments website. Available at: Updated December 2015. Accessed November 16, 2017.

Pyridoxine. EBSCO DynaMed website. Available at: Updated December 6, 2017. Accessed December 12, 2017.

Vitamin B6. Office of Dietary Supplements website. Available at: Updated February 11, 2016. Accessed November 16, 2017.

Vitamin B6. Oregon State University Linus Pauling Institute website. Available at: 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