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 many other conditions. A blood test through your doctor is the only way to confirm a deficiency; 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%