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Top 5 Common Food Sources of Vitamin B6
Looking to get more vitamin B6 in your diet? Look no further! My team and I have crunched the numbers and did all the math to determine the top 5 common food sources of this vitamin, per serving. Overall, there’s very few common foods that provide half of the daily value of vitamin B6 per serving, so it’s important to choose a variety of foods that deliver smaller amounts and sprinkle those throughout the day. Getting enough vitamin B6 as part of a healthy balanced diet diverse in nutritious foods is important since a large collection of studies show that getting nutrients from dietary supplements or multivitamins doesn’t improve your health outcomes compared to getting nutrients from foods!
| Rank | Food | Nutrivore Score | Serving Size (Raw) | Vitamin B6 (µg/serving) | % Daily Value |
|---|---|---|---|---|---|
| 1 | Tuna, Average1 | 752 | 4 oz / 115 g | 857.9 | 50 |
| 2 | Liver, Average2 | 4192 | 3.5 oz / 100 g | 768.9 | 45 |
| 3 | Salmon, Average3 | 712 | 4 oz / 115 g | 690.7 | 41 |
| 4 | Atlantic and Pacific Halibut | 523 | 4 oz / 115 g | 630.2 | 37 |
| 5 | Turkey, Whole, Average4 | 334 | 3.5 oz / 100 g | 625.5 | 37 |
2Liver, average includes beef, chicken, duck, goose, lamb, pork, turkey, and veal.
3Salmon, average includes Atlantic (farmed and wild), chinook, chum, coho (farmed and wild), pink, and sockeye salmon.
4Turkey, whole average includes USDA whole turkey entries (including both meat and skin).
Want to know more about this important vitamin including what vitamin B6 does in the body, how much vitamin B6 we need, what happens if we have low vitamin B6 levels or if we get too much, and even more vitamin B6 foods? Keep reading to learn all there is to know!
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What Is Vitamin B6 and What Does It Do?
Vitamin B6 (pyridoxine) is a group of of six water-soluble compounds all containing a pyridine ring as their core; they express vitamin activity after being enzymatically converted into pyridoxal 5’-phospate (PLP). In the form of PLP, vitamin B6 is needed for over 100 different enzymes to function—including those involved in protein metabolism, fatty acid metabolism, hemoglobin synthesis, gluconeogenesis, and the release of glucose from glycogen. Through these roles, vitamin B6 also plays a part in producing important neurotransmitters (dopamine, serotonin, glutamate, glycine, GABA, epinephrine, norepinephrine, and histamine).
Studies link higher vitamin B6 intake to a lower risk of heart disease and certain cancers, including stomach cancer, colorectal cancer, and esophageal cancer. Vitamin B6 also appears protective against late-life depression, especially after medical events like stroke. There’s some preliminary evidence that vitamin B6 can impact hormone function, namely by influencing the activity of steroid receptors for estrogen, progesterone, and testosterone. As a high-dose supplement, it’s even been used to treat morning sickness and PMS symptoms (including mood changes)!
Learn more about vitamin B6 here.
Vitamin B6 Deficiency
A 2011 study evaluated American’s usual nutrient intake including nutrients that are naturally-occurring in foods, from fortified and enriched foods, and from supplements. The results indicated that 25.5% of American adults usual diet falls short of the Estimated Average Requirement (EAR) for vitamin B6 intake.
Groups At Risk
Those at higher risk of vitamin B6 deficiency or insufficiency include:
- alcoholics,
- people with impaired kidney function,
- individuals with autoimmune disorders,
- those with malabsorption syndromes (including celiac disease, ulcerative colitis, and Crohn’s disease),
- people with chronic systemic inflammation (common in most chronic diseases), and
- individuals taking certain medications, including estrogen-containing oral contraceptives, methylxanthines (used for asthma and COPD), anti-tuberculosis drugs, Parkinson’s disease medications, and long-term use of NSAIDs (nonsteroidal anti-inflammatory drugs).
Learn more here.
Symptoms of Deficiency
Vitamin B6 deficiency can cause various symptoms, including abnormal EEG patterns, ulcers on the mouth and skin, rashes, tongue inflammation, weakened immune system, and neurological issues such as drowsiness, irritability, confusion, depression, and peripheral neuropathy. In infants, it may lead to seizures. Due to its role in hemoglobin synthesis, pyridoxine deficiency can result in microcytic anemia, characterized by small red blood cells.
Learn more here.
Problems From Too Much Vitamin B6
Excess vitamin B6 from food is unlikely to cause toxicity due to it being a water-soluble vitamin, but long-term supplementation of over 1000 mg daily can impact the nervous system, specifically leading to sensory neuropathy, causing pain, numbness, burning sensations, coordination issues, and difficulty walking. Skin lesions and gastrointestinal symptoms may also occur, though doses below 200 mg daily show no evidence of nerve damage. As always, consult a health professional for medical advice if looking to supplement.
Learn more here.
How Much Vitamin B6 Do We Need?
The following table summarizes the current recommended amounts of vitamin B6, based on age, gender, or situation, however the protective effects of vitamin B6 on conditions like heart disease, depression, kidney stones, and cancer are generally seen at higher intakes than these levels!
| 0 – 6 months | |||||
| 6 months to < 12 months | |||||
| 1 yr – 3 yrs | |||||
| 4 yrs – 8 yrs | |||||
| 9 yrs – 13 yrs | |||||
| 14 yrs – 18 yrs | |||||
| 19 yrs – 50 yrs | |||||
| 51+ yrs | |||||
| Pregnant (14 – 18 yrs) | |||||
| Pregnant (19 – 30 yrs) | |||||
| Pregnant (31 – 50 yrs) | |||||
| Lactating (14 – 18 yrs) | |||||
| Lactating (19 – 30 yrs) | |||||
| Lactating (31 – 50 yrs) |
Nutrient Daily Values
Nutrition requirements and recommended nutrient intake for infants, children, adolescents, adults, mature adults, and pregnant and lactating individuals.
More Food Sources of Vitamin B6
Food sources of vitamin B6 include fish, leafy greens, root vegetables, fruits such as bananas, legumes such as chickpeas, red meat, poultry, and seeds (especially sunflower and pumpkin). Some processed foods, like breakfast cereals, are also fortified with vitamin B6. It’s important to note that plant foods tend to contain a unique form of B6 called pyridoxine glucoside, which is only about half as bioavailable as vitamin B6 from other foods and supplements.
Best Food Sources of Vitamin B6
The following foods have high concentrations of vitamin B6, containing at least 50% of the recommended dietary allowance per serving, making them our best food sources of this valuable B-vitamin!
Good Food Sources of Vitamin B6
The following foods are excellent or good sources of vitamin B6, containing at least 10% (and up to 50%) of the daily value per serving.
Top 5 Common Food Sources
If you’re looking for top 5 common food sources of other important nutrients check out these posts!
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Foods High in Iodine
