Central to amino acid metabolism, so the more protein you eat the more you need. Found in tuna, poultry, and bananas. FDA Daily Value: 1.7mg.
1–30 of 7,154 foods
Vitamin B6 is central to amino acid metabolism, the synthesis of neurotransmitters including serotonin and dopamine, hemoglobin formation, and immune function. Requirements rise with protein intake because it is consumed processing it.
The ranking is topped by fortified products — orange-flavor drink powder and fortified drink mixes at 8mg per 100g, fortified bran flakes at 6.8mg. None of these are naturally high in B6.
The genuine sources are fish, poultry, organ meats, potatoes, chickpeas, and bananas. Tuna, salmon, and chicken breast are the densest of the practical options.
Daily intake reference (FDA Daily Value)
FDA Daily Value: 1.7mg per day. Because B6 is used in amino acid metabolism, people eating high-protein diets have a proportionally higher requirement.
Scale it with protein
The more protein you eat, the more B6 you need to metabolize it. Fortunately the same foods — fish, poultry, meat — supply both, so this usually takes care of itself.
Potatoes and chickpeas carry the plant side
For anyone eating less animal protein, potatoes, chickpeas, bananas, and fortified cereals are the most reliable B6 contributors.
Supplements have a genuine upper limit
Unusually among water-soluble vitamins, chronic high-dose B6 supplementation can cause peripheral nerve damage. A tolerable upper intake level exists; food sources do not approach it.
Q. What are the best natural vitamin B6 sources?
A. Tuna, salmon, chicken breast, turkey, beef liver, potatoes with skin, chickpeas, and bananas. Most of the very high figures in the ranking come from fortified products instead.
Q. Can you take too much B6?
A. Yes. Long-term high-dose supplementation is associated with peripheral neuropathy — numbness and tingling — which is unusual for a water-soluble vitamin. Food intake poses no such risk.
Q. Does B6 help with PMS or morning sickness?
A. B6 is used clinically for nausea in pregnancy, often alongside doxylamine, and some evidence supports it for PMS symptoms. Both are medical uses that should be discussed with a clinician rather than self-prescribed.
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Data source: USDA FoodData Central (Public Domain) — fdc.nal.usda.gov