vitamin b6 foods high in

Evidence Based

Medically reviewed by Sara Osman,RD,PT

Introduction

Vitamin B6 is a water-soluble vitamin and is also known as pyridoxine. [3]

It is one of the most central molecules in the cells of living organisms. [1]

Humans cannot synthesise it and hence it should be obtained from the diet.

  • Vitamin B6 bioavailability from a mixed diet is assumed to be around 75%. [1,2]
  • The total vitamin B6 body stores are estimated to be around 167 mg. [7]
  • Most of the body’s vitamin B6 is found in the muscles, approximately 80%, and about 5–10% is in the liver. [5]
  • Vitamin B6 is oxidised in the liver and primarily excreted in the urine. [3]

Body Functions

Immune functions [1]

Involved in protein metabolism [1]

Plays a role in hemoglobin formation [1]

Cognitive development functions [1]

Brain health functions[2]

Converts macronutrients to energy [1]

Niacin formation [2]

DNA synthesis [2]

Immune functions [1]

Involved in protein metabolism [1]

Role in hemoglobin formation [1]

Cognitive development functions [1]

Brain health functions [2]

Converts macronutrients to energy [1]

Niacin formation [2]

DNA synthesis [2]

Recommended Daily Intake

how much vitamin b6 pyridoxine is recommended daily

Deficiency Symptoms

Depression [1]

Confusion [2]

Weakened immune function [1]

Sores or ulcers of the mouth [2]

Dermatitis [1]

Tongue inflammation [2]

Microcytic anemia [1]

Neurological abnormalities [5]

Depression [1]

Confusion [2]

Weakened immune function [1]

Sores or ulcers of the mouth [2]

Dermatitis [1]

Tongue inflammation [2]

Microcytic anemia [1]

Neurological abnormalities [5]

Vitamin B6 Food Sources

foods high in vitamin b6 pyridoxine vegan

Excessive Intake/ Toxicity Side Effects

Nausea [1]

Heartburn [1]

Dermatological lesions [1]

Photosensitivity [1]

Nausea [1]

Heartburn [1]

Dermatological lesions [1]

Photosensitivity [1]

Vitamin B6 Interaction With Other Nutrients

  • Riboflavin – Increased riboflavin intake can possibly increase Vitamin B6 levels. [5]

Nutrient Profiles For Food Groups

Fruits ( i )

Raw or frozen – 0.08 mg
Canned – 0.05 mg
Dried 0.06 mg
Juice – 0.07 mg

Legumes ( i )

Flour – 0.52 mg
Raw- 0.20 mg
Cooked – 0.10 mg
Canned – 0.10 mg
Dry – 0 mg

Nuts & Seeds ( i )

Nuts – 0.35 mg
Seeds – 0.39 mg

Veggies ( i )

Dried – 0.40 mg
Raw or frozen – 0.19 mg
Cooked – 0.23 mg
Canned – 0.19 mg

Cereal grains & Flour ( i )

Flour – 0.26 mg
Raw grains – 0.39 mg
Cooked – 0.09 mg

Oils ( i )

Cooking oil – 0 mg
Other edible oils – 0 mg

what do these number mean?

References

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Medically reviewed by Sara Osman,RD,PT

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