Nutrient Key Information | |||
Nutrient Name: | Vitamin B6 | ||
Nutrient Category: | Vitamins and Other Components | ||
Unit Name: | mg | ||
Nutrient Summary: | Function as a coenzyme in the metabolism of protein, amino acid, carbohydrate, and fat. It benefits the central nervous system and proper cell function. |
Sample Foods High in: Vitamin B6 |
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Food Description | Nutrient Amount1 | Daily Value%2 | |
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Chicken, broiler or fryers, breast, skinless, boneless, meat only, cooked, grilled
Category: Poultry Products
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1.157 mg | 89.00% |
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Nuts, pistachio nuts, dry roasted, without salt added
Category: Nut and Seed Products
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1.122 mg | 86.31% |
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Fish, tuna, yellowfin, fresh, cooked, dry heat
Category: Finfish and Shellfish Products
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1.038 mg | 79.85% |
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Beef, variety meats and by-products, liver, cooked, pan-fried
Category: Beef Products
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1.027 mg | 79.00% |
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Fish, salmon, Atlantic, wild, cooked, dry heat
Category: Finfish and Shellfish Products
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0.944 mg | 72.62% |
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Seeds, sunflower seed kernels, dry roasted, without salt
Category: Nut and Seed Products
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0.804 mg | 61.85% |
Nutrient Detail Information | |
Nutrient Summary | Function as a coenzyme in the metabolism of protein, amino acid, carbohydrate, and fat. It benefits the central nervous system and proper cell function. |
Nutrient Function |
• Protein (primarily), amino acid, carbohydrate, and fat metabolism • Nervous system function: plays a role in cognitive development through the biosynthesis of neurotransmitters. It is involved in brain development during pregnancy and infancy. • Involved in immune function • Involved in blood cell hemoglobin formation Vitamin B6 comprises a group of six related compounds: • pyridoxal (PL, PLP 5'-phosphates) - exist in animal foods • pyridoxine (PN, PNP 5'-phosphates) - exist in plant-derived foods • pyridoxamine (PM, PMP 5'-phosphates) - exist in animal foods Vitamin B6 is water-soluble. Most of the body's vitamin B6 is in the muscle, some are oxidized in the liver and then released or primarily excreted in the urine. |
Food Sources Top Food Sources |
• Organ meats, such as beef liver • Poultry, such as chicken breast • Fish, such as tuna, salmon • Starchy vegetables, such as white potatoes • Chickpeas • Highly fortified cereals • Highly fortified soy-based meat substitutes |
Deficiency Health Effects |
The symptoms of vitamin B6 deficiency is only seen at the very low levels of the vitamin B6. • Microcytic anemia • Itchy rashes • Scaly skin on the lips and cracks at the corners of the mouth • Depression and confusion • Weak immune system |
Effects if Above Upper Limit | No adverse effects have been associated with high intakes of vitamin B6 from food sources. Very large oral doses (2,000 mg/day or more) of supplemental pyridoxine may cause severe nerve damage (sensory neuropathy) and dermatological problems. |
External References |
Learn more at: • The National Academies of Science, Engineering, Medicine publication: Dietary Reference Intakes • NIH (National Institutes of Health) article: Vitamin B6 |
Daily Value Age Group | Recommended Daily Values | Daily Value Upper Limits |
Toddler 1 to 3 years old: | 0.5 mg | 30 mg |
Child 4 to 8 years old: | 0.6 mg | 40 mg |
Male 9 to 13 years old: | 1 mg | 60 mg |
Male 14 to 18 years old: | 1.3 mg | 80 mg |
Male 19 to 30 years old: | 1.3 mg | 100 mg |
Male 31 to 50 years old: | 1.3 mg | 100 mg |
Male 51 to 70 years old: | 1.7 mg | 100 mg |
Male Senior 71 or older: | 1.7 mg | 100 mg |
Female 9 to 13 years old: | 1 mg | 60 mg |
Female 14 to 18 years old: | 1.2 mg | 80 mg |
Female 19 to 30 years old: | 1.3 mg | 100 mg |
Female 31 to 50 years old: | 1.3 mg | 100 mg |
Female 51 to 70 years old: | 1.5 mg | 100 mg |
Female Senior 71 or older: | 1.5 mg | 100 mg |
Female Pregnancy (>18): | 1.9 mg | 100 mg |
Female Lactation (>18): | 2 mg | 100 mg |
FDA (Based on 2000 calorie daily diet): | 1.7 mg |
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The nutrient Dietary Reference Intakes and nutrition facts is from Institute of Medicine of National Academies 2006. Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Washington, DC: The National Academies Press. https://doi.org/10.17226/11537 |
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Nutrition facts knowledge are based on U.S. FOOD & DRUG Administration Nutrition Education Resources & Materials. https://www.accessdata.fda.gov/scripts/interactivenutritionfactslabel/ |
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Nutrition facts knowledge are based on National Institutes of Health Dietary Supplement Fact Sheets. https://ods.od.nih.gov/factsheets/list-all |
Disclaimer | The nutrient information provided here should not take the place of medical advice. We encourage you to talk to your healthcare providers (such as your doctor) about your dietary requirements which are best for your overall health. We also recommend you to read organization or professional reference documents or articles mentioned, but not limited to, in this page. Any mentions and reference links in this page don't represent our endorsement of their services and advice. |