Vitamin B6, also known as pyridoxal, is an essential vitamin that the body needs to carry out more than 100 enzyme reactions involved in metabolism. Vitamin B6 is also involved in brain development during pregnancy and infancy as well as immune function.1
Symptoms of vitamin B6 deficiency range from anemia, itchy rashes, scaly skin on the lips, cracks at the corners of the mouth, and a swollen tongue. Additionally, depression, confusion, and a weak immune system can be indicative of low vitamin B6 intake.1
Therefore, just like the rest of the micronutrients discussed so far, it is equally important to know what foods contain vitamin B6 and how much you should be consuming on a daily basis. Below is a table of the RDA for vitamin B6.
RDA for Vitamin B6
| Age | Male | Female | Pregnancy | Lactation |
| Birth to 6 months | 0.1 mg* | 0.1 mg* | ||
| 7–12 months | 0.3 mg* | 0.3 mg* | ||
| 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 | 1.3 mg | 1.2 mg | 1.9 mg | 2.0 mg |
| 19–50 years | 1.3 mg | 1.3 mg | 1.9 mg | 2.0 mg |
| 51+ years | 1.7 mg | 1.5 mg |
*Adequate intake. *Mg = milligrams. Source: National Institutes of Health
Selected Food Sources of Vitamin B6
| Foods containing vitamin B6 | Milligrams (mg) per serving | Percent DV* |
| Chickpeas, canned, 1 cup | 1.1 | 65 |
| Beef liver, pan fried, 3 ounces | 0.9 | 53 |
| Tuna, yellowfin, fresh, cooked, 3 ounces | 0.9 | 53 |
| Salmon, sockeye, cooked, 3 ounces | 0.6 | 35 |
| Chicken breast, roasted, 3 ounces | 0.5 | 29 |
| Breakfast cereals, fortified with 25% of the DV for vitamin B6 | 0.4 | 25 |
| Potatoes, boiled, 1 cup | 0.4 | 25 |
| Turkey, meat only, roasted, 3 ounces | 0.4 | 25 |
| Banana, 1 medium | 0.4 | 25 |
| Marinara (spaghetti) sauce, ready to serve, 1 cup | 0.4 | 25 |
The above is an abbreviated list of foods. For full list click here. *Daily Value
Stay tuned for our final blog post in the micronutrient series on Vitamin D.
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Author: Jon Esposito MA, CSCS, CISSN, USAW
