Vitamin B6
B vitamin involved in protein metabolism, red blood cell formation, and neurotransmitter synthesis.
Recommended Daily Allowance (RDA)
Daily Requirements by Life Stage 16 groups
| Life Stage | RDA / AI (mg/day) | Upper Limit (mg/day) |
|---|---|---|
| Children 1-3 years | 0.50 | 30.0 |
| Children 4-8 years | 0.60 | 40.0 |
| Males 9-13 years | 1.0 | — |
| Females 9-13 years | 1.0 | — |
| Males 14-18 years | 1.3 | — |
| Females 14-18 years | 1.2 | — |
| Males 19-30 years | 1.3 | 100 |
| Females 19-30 years | 1.3 | 100 |
| Males 31-50 years | — | — |
| Females 31-50 years | — | — |
| Males 51-70 years | 1.7 | — |
| Females 51-70 years | 1.5 | — |
| Males 70+ years | 1.7 | — |
| Females 70+ years | 1.5 | — |
| Pregnancy | 1.9 | — |
| Lactation | 2.0 | — |
Top Foods Highest in Vitamin B6
Amount per 100g serving. Values in mg per 100g.
Foods Highest in Vitamin B6 (Table)
| # | Food | Per 100g | Group |
|---|---|---|---|
| 1 | Beverages, fruit-flavored drink, powder, with high vitamin C | 8.0 mg | Beverages |
| 2 | Beverages, Orange-flavor drink, breakfast type, low calorie, | 8.0 mg | Beverages |
| 3 | Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes | 6.8 mg | Breakfast Cereals |
| 4 | Babyfood, cookies | 5.9 mg | Baby Foods |
| 5 | Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Energy | 4.5 mg | Snacks |
| 6 | Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Double | 4.5 mg | Snacks |
| 7 | Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Honey N | 4.5 mg | Snacks |
| 8 | Peppers, pasilla, dried | 4.2 mg | Vegetables and Vegetable Products |
| 9 | Rice bran, crude | 4.1 mg | Cereal Grains and Pasta |
| 10 | Margarine-like, vegetable oil spread, 60% fat, tub, with sal | 3.8 mg | Fats and Oils |
| 11 | Margarine-like, vegetable oil spread, 60% fat, stick/tub/bot | 3.8 mg | Fats and Oils |
| 12 | Margarine-like, vegetable oil spread, 60% fat, stick/tub/bot | 3.8 mg | Fats and Oils |
| 13 | Margarine-like, vegetable oil spread, 60% fat, tub, with sal | 3.8 mg | Fats and Oils |
| 14 | Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON MULTIGR | 3.6 mg | Snacks |
| 15 | Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Chewy C | 3.6 mg | Snacks |
| 16 | Peppers, ancho, dried | 3.5 mg | Vegetables and Vegetable Products |
| 17 | Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS | 3.2 mg | Breakfast Cereals |
| 18 | Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES | 2.7 mg | Breakfast Cereals |
| 19 | Spices, sage, ground | 2.7 mg | Spices and Herbs |
| 20 | Cereals ready-to-eat, MALT-O-MEAL, OAT BLENDERS with honey & | 2.7 mg | Breakfast Cereals |
Health Effects of Vitamin B6
Vitamin B6 is a coenzyme in over 100 enzymatic reactions, primarily in amino acid metabolism. It is essential for neurotransmitter synthesis (serotonin, dopamine, GABA), hemoglobin production, and immune function.
B6 deficiency causes microcytic anemia, dermatitis, depression, confusion, and weakened immunity. Marginal deficiency is relatively common, especially with high protein intake and in elderly.
Chronic high-dose supplementation (>100mg/day for months) can cause peripheral sensory neuropathy with numbness and tingling. UL is 100mg/day.
Absorption & Interactions
Absorbed primarily in the jejunum via passive diffusion. The three forms (pyridoxine, pyridoxamine, pyridoxal) are all absorbed and converted to the active coenzyme PLP in the liver.
Estimated Vitamin B6 Adequacy by Country
Estimated from national food supply composition (FAO food balance sheets). Shows food supply availability relative to Estimated Average Requirement (EAR), not actual intake. Does not account for fortification, supplements, or distribution inequality.
Other Vitamins
Frequently Asked Questions
How much Vitamin B6 do I need per day?
Adult males need 1.3 mg/day and adult females need 1.3 mg/day.
Which food has the most Vitamin B6?
The food highest in Vitamin B6 is Beverages, fruit-flavored drink, powder, with high vitamin C with other added vitamins, low calorie with 8.0 mg per 100g.
What does Vitamin B6 do in the body?
B vitamin involved in protein metabolism, red blood cell formation, and neurotransmitter synthesis.