Nutrient Information: Vitamin B6

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 - All Food Categories - Dairy and Egg Products Vegetables and Vegetable Products Fruits and Fruit Juices Cereal Grains and Pasta Nut and Seed Products Legumes and Legume Products Spices and Herbs Breakfast Cereals Beverages Poultry Products Beef Products Pork Products Finfish and Shellfish Products Lamb, Veal, and Game Products Sausages and Luncheon Meats Fats and Oils Baked Products Sweets Snacks Soups, Sauces, and Gravies Fast Foods Restaurant Foods American Indian/Alaska Native Foods Additional Top Food Sources
	Food Description	Nutrient Amount1	Daily Value%2
	Chicken, broiler or fryers, breast, skinless, boneless, meat only, cooked, grilled Category: Poultry Products Similar foods: cooked chicken breast	1.157 mg	89.00%
	Nuts, pistachio nuts, dry roasted, without salt added Category: Nut and Seed Products Similar foods: roasted pistachio	1.122 mg	86.31%
	Fish, tuna, yellowfin, fresh, cooked, dry heat Category: Finfish and Shellfish Products Similar foods: tuna fish	1.038 mg	79.85%
	Beef, variety meats and by-products, liver, cooked, pan-fried Category: Beef Products Similar foods: cooked beef liver	1.027 mg	79.00%
	Fish, salmon, Atlantic, wild, cooked, dry heat Category: Finfish and Shellfish Products Similar foods: cooked salmon fish	0.944 mg	72.62%
	Seeds, sunflower seed kernels, dry roasted, without salt Category: Nut and Seed Products Similar foods: roasted sunflower seed	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

	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
	Nutrition facts knowledge are based on U.S. FOOD & DRUG Administration Nutrition Education Resources & Materials. https://www.accessdata.fda.gov/scripts/interactivenutritionfactslabel/
	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.