The body needs vitamin B6 to function. It helps the immune system and nervous system. It also helps us process nutrients. Many foods contain vitamin B6, so it is easy to fit into your diet when you need more.
Recommended Daily Intake (RDA):
51 and older
Vitamin B6 content
Fortified breakfast cereal
0.5 (check Nutrition Facts label)
Chicken breast, skinless, roasted
Garbanzo beans (chickpeas)
Beef liver, pan fried
Salmon, sockeye, cooked
White rice, cooked
Squash, winter, baked
Ground beef, patty, 85% lean
Waffles, plain, toasted
Cottage cheese, 1% low-fat
Nuts, mixed, dry-roasted
Spinach, frozen, boiled
To raise your vitamin B6 intake:
Sprinkle garbanzo beans on a salad.
Eat a fortified breakfast cereal in the morning.
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.
EBSCO Information Services is fully accredited by URAC. URAC is an independent, nonprofit health care accrediting organization dedicated to promoting health care quality through accreditation, certification and commendation.
This content is reviewed regularly and is updated when new and relevant evidence is made available. This information is neither intended nor implied to be a substitute for professional medical advice. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with questions regarding a medical condition.
To send comments or feedback to our Editorial Team regarding the content please email us at firstname.lastname@example.org. Our Health Library Support team will respond to your email request within 2 business days.