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.
|1-3 years||0.5 mg||0.5 mg|
|4-8 years||0.6 mg||0.6 mg|
|9-13 years||1.0 mg||1.0 mg|
|14-18 years||1.2 mg||1.3 mg|
|19-50 years||1.3 mg||1.3 mg|
|51 and older||1.5 mg||1.7 mg|
Vitamin B6 content
|Fortified breakfast cereal||¾ cup||0.5 (check Nutrition Facts label)|
|Bulgur, cooked||1 cup||0.2|
|Potatoes, boiled||1 cup||0.4|
|Chicken breast, skinless, roasted||3 ounces||0.5|
|Garbanzo beans (chickpeas)||1 cup||1.1|
|Beef liver, pan fried||3 ounces||0.9|
|Turkey, roasted||3 ounces||0.4|
|Salmon, sockeye, cooked ||3 ounces||0.6|
|White rice, cooked||1 cup||0.1|
|Squash, winter, baked||½ cup||0.2|
|Ground beef, patty, 85% lean||0.3||0.3|
|Waffles, plain, toasted||1 waffle||0.3|
|Cottage cheese, 1% low-fat||1 cup||0.2|
|Nuts, mixed, dry-roasted||1 ounce||0.1|
|Raisins, seedless||½ cup||0.1|
|Spinach, frozen, boiled||½ cup||0.1|
|Watermelon, raw||1 cup||0.1|
|Spaghetti sauce||1 cup||0.4|
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.
Vitamin B6. EBSCO Natural and Alternative Treatments website. Available at: http://www.ebscohost.com/biomedical-libraries/natural-alternative-treatments. Updated August 2013. Accessed March 4, 2014.
Pyridoxine. EBSCO DynaMed website. Available at: http://www.ebscohost.com/dynamed. Updated January 18, 2013. Accessed March 4, 2014.
Vitamin B6. Oregon State University's Linus Pauling Institute website. Available at: http://lpi.oregonstate.edu/infocenter/vitamins/vitaminB6/. Published February 2002. Accessed March 4, 2014.
Vitamin B6. NIH Office of Dietary Supplements website. Available at: http://ods.od.nih.gov/factsheets/VitaminB6-HealthProfessional/. 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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