22 Vitamin B6 Foods (plus Recommended Amount & Supplements)

Updated in February 2024

Foods rich in vitamin B6, such as lentils, bananas, spinach, salmon and peanuts, are essential for the optimal brain functioning and metabolism. This vitamin is essential for several metabolic reactions in the body, and for the development and maintenance of the central nervous system.

Foods rich in vitamin B6 also help to strengthen the immune system and balance homocysteine levels in the blood. This is an amino acid that, when elevated, can cause changes within the blood vessels. This can lead to the development of heart diseases like stroke, thrombosis or heart attack.

Vitamin B6, also known as pyridoxine, is present in many foods and, therefore, cases of vitamin B6 deficiency are rare. However, the need for this vitamin may increase with some situations, such as pregnancy, alcohol abuse and autoimmune diseases, like Crohn's disease or rheumatoid arthritis. In these cases, a doctor or registered may recommend vitamin B6 supplementation.

Imagem ilustrativa número 1

Food list

The following table outlines foods that naturally contains vitamin B6 and the amount that is present in 100 g of food:

Foods Amount of Vitamin B6 in 100 g of food
1. Cassava flour 0.8 mg
2. Watermelon 0.1 mg
3. Rw spinach 0.2 mg
4. Cooked lentils 0.2 mg
5. Fresh plums 0.03 mg
6. Cooked carrots 0.2 mg
7. Toasted peanuts with salt 0.5 mg
8. Avocado 0.3 mg
9. Brussel sprouts 0.2 mg
10. Cooked shrimp 0.1 mg
11. Grilled beef 0.2 mg
12. Baked potatoes 0.5 mg
13. Macademia nuts 0.3 mg
14. Walnuts 0.7 mg
15. Banana 0.3 mg
16. Hazelnuts 0.6 mg
17. Grilled salmon 0.2 mg
18. Wheat germ 1.4 mg
19. Grilled beef liver 1.4 mg
20. Chicken liver 0.8 mg
21. Sunflower seeds 0.5 mg
22. Cooked chicken 0.2 mg

In addition to these foods, vitamin B6 can also be found in foods such as grapes, rice, artichoke orange juice, yogurt, broccoli, cauliflower, cooked corn, milk, strawberries, cottage cheese, boiled eggs, black beans, cooked oats, pumpkin seed and cocoa.

Also recommended: Top 16 Vitamin B12 Foods (& Recommended Daily Dose) tuasaude.com/en/vitamin-b12-foods

Recommended daily amount

The recommended daily amount of vitamin B6 is relatively low, and varies according to age, sex and stage of life. The vitamin B6 recommendation for men and women between 14 and 50 years old is 1.3 mg per day. For women who are pregnant, the recommended amount of this vitamin is 1.9 mg per day.

Also recommended: Vitamin C Foods: 21 Foods, Supplements & How to Consume tuasaude.com/en/vitamin-c-foods

Vitamin B6 supplements

Most people can obtain adequate amounts of vitamin B6 from their diet, however, in some cases, supplementation may be necessary.

Vitamin B6 is available as pyridoxine hydrochloride in some multivitamin supplements (like vitamin B complex supplements). This vitamin can also be found as a single vitamin B6 supplement. These can be prescribed as one 50 or 100 mg capsule per day, which should be consumed together with the main meals. It is essential that to speak to a doctor or registered dietitian before starting any supplements.

Imagem do autor

Created by:

Tua Saude editing team

Our team made up of medical doctors and health professionals from various fields such as nursing, nutrition, physiotherapy, clinical analysis and pharmacy.

Update History
We regularly update our content with the latest scientific information to maintain an exceptional level of quality.
  • 28 February, 2024 (Current version)
    Updated by Daisy Oliveira - Registered Nurse
  • 27 February, 2024
  • Published in February, 2024
References
  • NATIONAL INSTITUTE OF HEALTH - OFFICE OF DIETARY SYPLEMENTS. Nutrient Recommendations: Dietary Reference Intakes (DRI). 2011. Available on: <https://ods.od.nih.gov/HealthInformation/Dietary_Reference_Intakes.aspx>. Access in 12 Apr 2022
  • BRASIL INTERNATIONAL LIFE SCIENCES INSTITUTE DO BRASIL. Funções plenamente reconhecidas de nutrientes : vitaminas do complexo B. 2018. Available on: <https://ilsibrasil.org/wp-content/uploads/sites/9/2018/10/Fasc%C3%ADculo-COMPLEXO-B-009.pdf>. Access in 12 Apr 2022
  • COMPOSIÇÃO DE ALIMENTOS. Plataforma Portuguesa de Informação Alimentar: Açúcar branco. Available on: <http://portfir.insa.pt/foodcomp/food?22422>. Access in 12 Apr 2022
  • UNITED STATES DEPARTMENT OF AGRICULTURE. Food Data Central. Available on: <https://fdc.nal.usda.gov/ndb/search/list>. Access in 12 Apr 2022
  • NATIONAL INSTITUTES OF HEALTH. Fact Sheet for Health Professionals: vitamin B6. Available on: <https://ods.od.nih.gov/factsheets/VitaminB6-HealthProfessional/#h3>. Access in 12 Apr 2022

More on this subject

Illustrative image of the article H. Pylori Diet: What to Eat, What to Avoid & Diet Plan

H. Pylori Diet: What to Eat, What to Avoid & Diet Plan

During treatment for H. pylori it is important to avoid some types of foods, such as coffee, tea, soft drinks and fried foods. See what you should eat during treatment, what to avoid and check a 3-day diet plan.

Illustrative image of the article How to Throw Up: 10 Tips to Vomit Safely (& When)

How to Throw Up: 10 Tips to Vomit Safely (& When)

To make yourself throw up, there are tips for reducing discomfort, like washing your hands and drinking water. The vomit reflex should only be induced when there is a medical indication or if you have eaten something that may have been spoiled. Learn how to vomit safely and the risks associated with frequent vomiting.

Illustrative image of the article Soursop: 10 Health Benefits, Tea Recipes, & Nutritional Info

Soursop: 10 Health Benefits, Tea Recipes, & Nutritional Info

Soursop is a fruit with a green peel and spikes on the outside, and a soft, white pulp on the inside. It tastes sweet and is slightly acidic, and can be consumed raw or used in smoothies, desserts, and juices. Learn about the soursop benefits you can obtain how to make soursop tea and other soursop recipes.

Illustrative image of the article Right Side Abdominal Pain: 8 Top Causes (& Related Symptoms)

Right Side Abdominal Pain: 8 Top Causes (& Related Symptoms)

Right side abdominal pain is typically not serious and is usually just a sign of built-up gas in the intestine. However, it can be a concern if the pain on the right side is very intense or if it lasts for a long time. Learn about 8 common causes of right-sided abdominal pain and when to worry and go to the hospital.

Illustrative image of the article Pain Under Left Rib Cage: 10 Common Causes (& What to Do)

Pain Under Left Rib Cage: 10 Common Causes (& What to Do)

Pain under the left rib cage is commonly caused by pancreatitis, kidney stones, or stomach inflammation. It can be treated with diet changes or with medications like anti-inflammatories or antibiotics. Learn about other reasons for left upper quadrant pain and what you can do.

Illustrative image of the article What to Eat When You Have Diarrhea: 9 Best Foods (& Meal Plan)

What to Eat When You Have Diarrhea: 9 Best Foods (& Meal Plan)

When you have diarrhea, you should prioritize carbohydrates, like white bread and white brice, as well as lean meat, like chicken and fish, peeled fruit. These foods can reduce abdominal pain and manage diarrhea. Read more about what to eat, what to avoid and check-out a sample 3-day diarrhea diet .

Illustrative image of the article What Causes of Tingling Throughout the Body? (Top 16 Reasons)

What Causes of Tingling Throughout the Body? (Top 16 Reasons)

Tingling throughout the body may be a result of poor circulation, a herniated disc, a nutritional deficiency, nervous system problems or anxiety. It may also emerge with more severe conditions, like a heart attack or stroke. Learn more about what causes tingling throughout the body and what to do.

Illustrative image of the article 15 Muscle-Building Foods: What to Eat to Gain Muscle

15 Muscle-Building Foods: What to Eat to Gain Muscle

Muscle-building foods are usually rich in protein, which can be animal-based (like chicken and eggs) or plant-based (like beans, lentils and tofu). These foods can boost physical performance during workouts and promote hypertrophy. Learn about what to eat to gain muscle and check out our sample meal plan.