Top 11 Vitamin B6 Foods & 3 Health Benefits Vs Deficiency Symptoms


There are many bodily functions that require Vitamin B6. This vitamin is part of enzyme reactions which are involved in over 100 different metabolic functions. Throughout pregnancy and infancy, vitamin B6 is also responsible for development of proper brain functions as well as immune system stability.

Our body also uses vitamin B6 to help extract amino acids from food we find in our daily diet. These amino acids are core building blocks of protein and are responsible for helping with many different cellular functions. Without proper amino acid intake protein starts to break down, resulting in severe muscle tissue degeneration and major difficulty with our repairing capabilities.

Those who consume large amounts of alcohol are typically more likely to develop vitamin B6 deficiency. Your diet plays a huge role in proper levels of B6. If you consume too many sugary or processed foods, then you are more likely to develop vitamin B6 deficiency.

Those who are deficient in vitamin B6 can develop some of the following symptoms:

  • Seizures in adults (not very likely to occur in infants)
  • Dermatitis
  • Confusion
  • Depression
  • Low Energy
  • Anemia

The recommended daily dose for vitamin B6 is around 1.3 milligrams for men and women ages 19 to 50. For men ages 51 and older, the recommended daily dose goes up to 1.7 milligrams but stays the same for women ages 51 and older. If you have one of the above symptoms, your doctor will prescribe the best dosage recommended for treatment.

Even before you visit your doctor, you can increase your daily B6 intake by incorporating certain foods into your diet that contain high amounts of vitamin B6. The maximum dosage of vitamin B6 is 100 milligrams per day, which is nearly impossible to reach via natural food consumptions.

Following is a top 11 list of Vitamin B6 foods:

Top 11 Vitamin B6 Rich Natural Foods!

1. Sunflower Seeds

One hundred grams of sunflower seeds contains 1.35 milligrams of Vitamin B6. That’s a whopping 67% of the recommended daily value. Other seeds such as Sesame Seeds, Pumpkin seeds, and Squash seeds all contain vitamin B6 in them but not nearly as much as you can find in Sunflower Seeds.

2. Tuna

One hundred grams of cooked tuna contain about 1.04 milligrams of Vitamin B6 which is equal to 52% of the daily value. Another fish that offers a pretty high amount of B6 is Wild Salmon, offering 40% of the daily value of vitamin B6. Other fish also contain B6 in them but only about half as much as Wild Salmon does or less.

3. Turkey & Chicken

Both of these birds offer nearly the same amount of Vitamin B6, and one hundred mailgrams of light meat from turkey or chicken will supply with about 0.81 milligrams of B6, 40% of the daily value. Also, 3oz of fat-free ground turkey can supply you with 46% of the daily value of vitamin B6. Chicken breast and chicken wings offer less B6, with about 27% daily value per 3oz of each.

4. Dried Prunes

One hundred grams of dried prunes is equal to 0.75 milligrams of vitamin B6. That’s enough to account for 37% of the daily value. Dried Apricot (32% DV) and Raisins (28% DV) also offer a pretty good amount of vitamin B6 per 100 grams.

5. Lean Pork

You can expect to get about 0.79 grams of Vitamin B6 from 100 grams of cooked, sirloin pork, equal to 39% DV of B6. Other cuts of pork like pork chops and pork tenderloin offer about 30% DV from 3oz of cooked meat. Lean ground pork will produce 36% DV from 3oz.

6. Bananas

Bananas are another excellent source of Vitamin B6. One medium-sized banana will account for 0.43 milligrams of B6, which is equal to 22% DV.

7. Avocados

If bananas aren’t your thing, you can always count on avocados. One avocado fruit will produce about 0.39 milligrams of vitamin B6, which is about 20% DV.

8. Potatoes

Because of the different varieties of potatoes that we have cultivated, each of them will offer different amounts of Vitamin B6. However, you can expect to get at least 0.37 milligrams and at most 0.60 milligrams of Vitamin B6 from a medium potato depending on what type it is. That’s between 18% and 30% DV of B6.

9. Liver

75 grams of cooked beef or turkey liver will account for about 0.76 milligrams of Vitamin B6, which is 37% DV. Chicken liver is also a good source of B6, with about 0.57 milligrams per 75 grams of cooked liver.

10. Soy Burger

Those of you who are vegetarians will be pleased to find out that 75 grams of cooked soy burger typically yields 0.90 milligrams of Vitamin B6. That’s equal to about 44% DV of B6.

11. Marmite or Vegemite

Surprisingly, two tablespoons of vegemite can offer 0.48 milligrams of Vitamin B6, which is roughly 23% DV. If you are in love with this spread, then you are in luck.

Benefits of Healthy Vitamin B6 Levels

As we mentioned earlier, Vitamin B6 helps with many different underlying functions that help us maintain good health. Here are some of the more specific health benefits that are directly related to proper Vitamin B6 levels.


Vitamin B6 is very capable of metabolizing certain nutrients and deriving energy from those nutrients to fuel your body. Because of this, maintaining proper metabolism would be very difficult without proper Vitamin B6 levels.

Emotional Disorders

It turns out that Vitamin B6 can play a role in the formation of different types of hormones in your body. A deficiency of Vitamin B6 can lead to an imbalance of these hormones, which in turn can cause emotional disorders to occur. Anxiety and depression can occur due to Vitamin B6 deficiency.

Skin Conditions

Vitamin B6 has a great influence on your body’s epidermal system, its largest organ. Eczema, dandruff, acne, hair loss, and dry skin can all be a direct result of Vitamin B6 deficiency. This vitamin also plays a huge role in treating melanoma and psoriasis.

Top Vitamin B6 Foods Conclusion

Vitamin B6 is very important for your body. Being healthy and ensuring that your body is healthy as well can be nearly impossible without the right amounts of Vitamin B6. If find that you are suffering from any of the symptoms we have listed, it is possible that you are Vitamin B6 deficient. The information we provided should help you get those levels back in order.

Always keep your doctor informed about your health and the decisions you are making. Your medical professional will be able to give you further advice and even prescribe the proper medication if your condition is serious.


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