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Jul 20, 2022
Healthy Eating
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Vitamin B
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Vitamin B6 (technically known as pyridoxine) is part of the B Vitamin family that includes eight total B Vitamins:
Often called B complex vitamins, this group of nutrients works together to perform different, but important functions throughout the body.
Among other health benefits, Vitamin B6 is necessary for the normal function of the nervous system and helps convert food into cellular energy. This key B Vitamin is also necessary for healthy red blood cell formation. Vitamin B6 also helps regulate homocysteine metabolism, which is important for brain and heart health. As a byproduct created during protein digestion, homocysteine is important to support a healthy vascular system and blood flow [1].†
But what happens if you have a Vitamin B6 deficiencyΔ? And how can you make sure you get enough Vitamin B6?
Discover Vitamin B6 foods that can boost your daily intake and support your body.
To ensure you have adequate intake of Vitamin B6, you need to know where to get this key nutrient. What is the best source of Vitamin B6? As always, the best source of important vitamins and minerals comes from eating a variety of nutritious foods. If a food contains B6, it likely it contains other B Vitamins, too, as they’re often found together in varying quantities in the same foods.
Wondering what are specific foods high in Vitamin B6? The dietary sources with the most Vitamin B6 include fish, meat, leafy greens, starchy vegetables, and non-citrus fruit [2]. Here’s a rundown of specific foods with Vitamin B6, and the amount they contain: [2,3]
A Vitamin B6 deficiencyΔ (as well as being deficient in any of the B Vitamins) may impair your health, so it’s important to get adequate intake through your diet, or through vitamin supplements, if necessary.
Most people get adequate Vitamin B6 through food, as approximately 11% of the U.S. population has an inadequate daily intake of this vitamin [4]. Therefore, a deficiency in this specific nutrient is rare, compared to some other key nutrients. However, if you’re deficient in other B Vitamins (such as Vitamin B12 and Folate♦), you’re more likely to also be deficient in Vitamin B6 [5].
While Vitamin B6 deficiencyΔ is rare, certain groups of people face a higher risk of being deficient, including excess alcohol consumption, pregnant women, obese people, smokers, and people with certain conditions [2,6]. These people should speak with their healthcare practitioner about whether a Vitamin B6 supplement is right for them.
Health experts recommend the following daily dosage of Vitamin B6, which depends on your age, sex and life stage [1].
Age |
Male |
Female |
Infants, 0-6 months |
0.1 mg/day |
0.1 mg/day |
Infants, 7-12 months |
0.3 mg/day |
0.3 mg/day |
Children, 1-3 years |
0.5 mg/day |
0.5 mg/day |
Children, 4-8 years |
0.6 mg/day |
0.6 mg/day |
Children, 9-13 years |
1 mg/day |
1 mg/day |
Teens, 14-18 years |
1.3 mg/day |
1.2 mg/day |
Adults, 19-50 years |
1.3 mg/day |
1.3 mg/day |
Adults, 51 years and older |
1.7 mg/day |
1.5 mg/day |
Pregnant women and teens |
-- |
1.9 mg/day |
Breastfeeding women and teens |
-- |
2.0 mg/day |
As part of the B Vitamin family, pyridoxine (a.k.a. Vitamin B6) provides a variety of health benefits. Vitamin B6 helps promote healthy nervous system function, converts food into cellular energy, and is necessary to form red blood cells. Vitamin B6 is abundant in a variety of animal- and plant-based food sources, including fish, meat, starchy vegetables, non-citrus fruit, and fortified breakfast cereals. Certain people face a higher risk of Vitamin B6 deficiencyΔ, including pregnant women, excessive alcohol user, and obese people. Talk to your healthcare provider if you’re concerned about your Vitamin B6 levels and ask about Vitamin B supplements, if needed.†
Continue to check back on the Nature Made blog for the latest science-backed articles to help you take ownership of your health.
Δ Approximately 11% of the U.S. population has an inadequate daily intake of Vitamin B6 [4].
♦ Approximately 6% of older adults have deficient levels of vitamin B12 and over 20% have low levels [7]; the prevalence of folate deficiency was >20% in many countries with lower income economies but was typically <5% in countries with higher income economies [8].
† These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
NatureMade Contributor
Lisa Beach is a seasoned journalist whose work has been published in The New York Times, Good Housekeeping, Eating Well, Parents, AARP’s Disrupt Aging, Optimum Wellness, and dozens more. She also writes for a variety of health/wellness-focused brands. Check out her writer’s website at www.LisaBeachWrites.com.
Read More about Lisa BeachNatureMade Contributor
Lisa Beach is a seasoned journalist whose work has been published in The New York Times, Good Housekeeping, Eating Well, Parents, AARP’s Disrupt Aging, Optimum Wellness, and dozens more. She also writes for a variety of health/wellness-focused brands. Check out her writer’s website at www.LisaBeachWrites.com.
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