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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, yellowfin0.9
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:

  • 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.


Academy of Nutrition and Dietetics

US Department of Agriculture


Dietitians of Canada

Health Canada


Vitamin B6. EBSCO Natural and Alternative Treatments website. Available at: Updated August 2013. Accessed March 4, 2014.

Pyridoxine. EBSCO DynaMed website. Available at: Updated January 18, 2013. Accessed March 4, 2014.

Vitamin B6. Oregon State University's Linus Pauling Institute website. Available at: Published February 2002. Accessed March 4, 2014.

Vitamin B6. NIH Office of Dietary Supplements website. Available at: Updated September 15, 2011. Accessed March 4, 2014.

Last reviewed March 2014 by Michael Woods, MD

Please be aware that this information is provided to supplement the care provided by your physician. It is neither intended nor implied to be a substitute for professional medical advice. CALL YOUR HEALTHCARE PROVIDER IMMEDIATELY IF YOU THINK YOU MAY HAVE A MEDICAL EMERGENCY. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with any questions you may have regarding a medical condition.

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