by Jennifer Brett, N.D.

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Brett, N.D., Jennifer.  "How Vitamin B6 Works."  19 December 2006.  HowStuffWorks.com. <http://recipes.howstuffworks.com/vitamin-b6.htm>  06 July 2008.

Inside this Article

  1. Vitamin B6 Overview
  2. What Is Vitamin B6?
  3. Benefits of Vitamin B6
  1. Foods That Contain Vitamin B6
  2. Vitamin B6 Deficiency
  3. Vitamin B6 Supplements
  4. See more »
    1. See all Vitamins & Minerals articles
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Foods That Contain Vitamin B6

Vitamin B6 is in all foods, in one form or another. Plant foods are generally high in pyridoxine, while pyridoxamine and pyridoxal are more common in foods of animal origin. All three forms of vitamin B6 -- pyridoxine, pyridoxamine, and pyridoxal -- appear to have the same biological activity.

Meat and other proteins are good sources of vitamin B6.
©2007 Publications International, Ltd.
Meat and other proteins are good sources of vitamin B6.

Protein foods, meats, whole wheat, salmon, nuts, wheat germ, brown rice, peas, and beans are good sources. Vegetables contain smaller amounts, but if eaten in large quantities, they can be an important source. Even though pyridoxine is lost when grains are milled to make flour, manufacturers do not regularly add it back to enriched products, except some highly fortified cereals.

Here is a chart that shows some of the wide variety of foods that contain vitamin B6:
Food
Quantity      
Pyridoxine (mcg)
Bananas
1 medium
 0.66 
Corn Flakes cereal  
1 cup  0.52 
Instant breakfast drink
1 envelope
 0.50 
Brussels sprouts, cooked
1 cup   0.45 
Halibut
3 ounces  0.43 
Cheerios cereal
1 cup  0.41 
Avocados
1/2 medium  0.36 
Pork chops  
3 ounces  0.33 
Potatoes, baked, no skin
1 medium  0.28 
Roast beef
3 ounces  0.27 
Cantaloupe
1/4 melon  0.26 
Cottage cheese, low-fat
1/2 cup  0.18 
Lamb chops
3 ounces  0.15 
Tomatoes
1 medium  0.14 

Even with the wide range of sources for vitamin B6, most people still don't eat enough of it. On the next page you'll learn what the recommended daily allowance is.

Vitamin B6 is just one of the many vitamins that are part of a healthy diet. Check out the following links to learn more:
  • Relax; you'll find the stress-busting Vitamin B5 in every food you eat. Learn about it at How Vitamin B5 Works.
  • Biotin aids in metabolism, turning food into energy. Learn more at How Biotin Works.
  • Everyone knows Vitamin C fights the common cold. Learn how it does the trick at How Vitamin C Works.
  • Your body can make its own Vitamin D if you get enough sunshine. Learn the details at How Vitamin D Works.
  • Vitamin E is an antioxidant, which keeps the blood clean. Separate truth from fiction at How Vitamin E Works.
  • To learn about the many vitamins in our diet, how much you should be eating, and where to find them, go to our general Vitamins page.
  • If you were looking for the best prices on B vitamin supplements, click here.
This information is solely for informational purposes. IT IS NOT INTENDED TO PROVIDE MEDICAL ADVICE. Neither the Editors of Consumer Guide (R), Publications International, Ltd., the author nor publisher take responsibility for any possible consequences from any treatment, procedure, exercise, dietary modification, action or application of medication which results from reading or following the information contained in this information. The publication of this information does not constitute the practice of medicine, and this information does not replace the advice of your physician or other health care provider. Before undertaking any course of treatment, the reader must seek the advice of their physician or other health care provider.

Inside this Article

  1. Vitamin B6 Overview
  2. What Is Vitamin B6?
  3. Benefits of Vitamin B6
  4. Foods That Contain Vitamin B6
  1. Vitamin B6 Deficiency
  2. Vitamin B6 Supplements
  3. See all Vitamins & Minerals articles

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