Here's Why:

Vitamin B6 image Vitamin B6 is involved in many functions in the body. It helps your immune system and nervous system, and it aids in the metabolism of essential nutrients. It is also found in many foods and will be easy to fit in your diet if you need to increase your intake.

Recommended Intake:

AgeRDA (mg)
1-3 years0.5 mg0.5 mg
4-8 years0.6 mg0.6 mg
9-13 years1.0 mg1.0 mg
14-18 years1.2 mg1.3 mg
19-50 years1.3 mg1.3 mg
51 and older1.5 mg1.7 mg
Pregnancy1.9 mgn/a
Lactation2.0 mgn/a

Here's How:

FoodServing size Vitamin B6 content
Fortified breakfast cereal3/4 cup0.5-2.0 (check Nutrition Facts label)
Oatmeal, instant1 packet0.74
Potato, baked with skin1 medium0.70
Banana1 medium0.68
Chicken breast, skinless, roasted3 ounces0.5
Garbanzo beans (chickpeas)1/2 cup0.57
Pork loin, broiled3 ounces0.39
Top sirloin, broiled3 ounces0.39
Halibut, broiled3 ounces0.34
Rainbow trout, cooked3 ounces0.29
Brown rice, cooked1 cup0.28
Sweet potato, baked with skin1 medium0.27
Sunflower seeds, dry roasted1 ounce0.23
Avocado1/2 cup0.20
Kidney beans, cooked1/2 cup0.18
Lentils, cooked1/2 cup0.18
Tuna, canned in water3 ounces0.18
Peanut butter2 tablespoons0.15
Lima beans, cooked1/2 cup0.10
Soybeans, cooked1/2 cup0.05

To increase your vitamin B6 intake:

  • Sprinkle kidney beans or garbanzo beans on a salad.
  • In the morning, opt for a fortified breakfast cereal.
  • Slice a banana into your oatmeal, cereal, or yogurt.
  • Have fish for dinner a few times a week.
  • Choose brown rice instead of white, and mix lentils with the rice.
  • For a different sandwich, try peanut butter and banana.
  • If you take a vitamin supplement, make sure it contains vitamin B6—but no more than 100% of the RDA. Also, talk to your doctor before starting a new supplement.