Vitamin
Vitamin B6
Runs more than a hundred enzyme reactions, mostly in protein metabolism. It also helps make neurotransmitters and haemoglobin and supports immune function.
Women: 1.3 mg/dayMen: 1.3 mg/day
1.5 mg women and 1.7 mg men over 50
Best food sources
Fruit
- Banana
- Avocado
- Prunes
- Watermelon
Vegetables
- Potato with skin
- Sweet potato
- Spinach
- Red bell pepper
Other plant foods
- Chickpeas
- Pistachios
- Sunflower seeds
- Potato
- Banana
- Whole grains
- Nutritional yeast
Animal foods
- Salmon
- Tuna
- Chicken
- Turkey
- Beef
How much is in a serving
- 1 cup cooked chickpeas: about 1.1 mg
- 3 oz salmon: about 0.6 mg
- 1 medium banana: about 0.4 mg
- 1 medium potato with skin: about 0.6 mg
Deficiency signs
Uncommon alone. Signs include a scaly rash, cracked lips, low mood and, in severe cases, anaemia and weakened immunity. Kidney disease, alcohol dependence and some medications raise risk.
These signs overlap with other conditions and cannot diagnose a deficiency. A clinician can assess your diet, symptoms and whether testing is appropriate; do not start high-dose supplements on a guess.
Absorption and interactions
- Needed alongside B12 and folate to keep homocysteine in check.
- Long-term high-dose supplements can damage nerves; food cannot.
- Heat and processing reduce it.
Meal ideas
- Chickpea and roasted pepper salad
- Baked salmon with potatoes
- Banana and pistachio oats
- Chicken and sweet potato curry
Planner meals richest in Vitamin B6
Per serving, from the meal planner’s library. Percentages use the average adult reference intake.
- Zucchini noodles with walnut pesto and chicken1.5 mg · 115%
- Baked salmon with sweet potato and broccoli1.3 mg · 96%
- Chicken and vegetable stir-fry with brown rice1.1 mg · 88%
- Salmon with asparagus and avocado1.1 mg · 88%
- Turkey and bean chili1 mg · 79%
- Grilled chicken salad with avocado and seeds1 mg · 77%