Vitamin B6 (pyridoxine)
Helps make brain chemicals and haemoglobin, processes protein, and supports immunity.
If you are short of it
Possible signs
- Low mood or irritability
- Skin rash or dermatitis
- Cracks at the corners of the mouth
- Sore, red or smooth tongue
- Tingling or numbness in hands and feet
- Tiredness, low energy
- Poor memory or concentration
These signs are common and have many other causes. They are clues, not proof; a blood test and a doctor can tell.
Who is more at risk
Older adults, heavy alcohol use, kidney disease, autoimmune disease, people on isoniazid (TB) and some other medicines.
Foods rich in Vitamin B6 (pyridoxine)
| Food | Serving | Amount | women 19–50 | men 19–50 |
|---|---|---|---|---|
| Beef liver | 85 g cooked | 0.9 NIH | 69% | 69% |
| Salmon | 100 g cooked | 0.65 NIH | 50% | 50% |
| Chicken breast | 100 g cooked | 0.6 NIH | 46% | 46% |
| Potato (baked, with skin) | 1 medium | 0.54 | 42% | 42% |
| Molokhia (cooked) | 1 cup (90 g leaves) | 0.5 | 38% | 38% |
| Turkey breast | 100 g cooked | 0.5 NIH | 38% | 38% |
| Pistachios | a small handful (28 g) | 0.48 | 37% | 37% |
| Mackerel | 100 g cooked | 0.46 | 35% | 35% |
| Banana | 1 medium | 0.43 NIH | 33% | 33% |
| Beef (lean) | 100 g cooked | 0.4 NIH | 31% | 31% |
| Fortified breakfast cereal | 1 bowl (30 g) — check the label | 0.4 NIH | 31% | 31% |
| Lentils | 1 cup cooked | 0.35 | 27% | 27% |
| Plantain (cooked) | 1 cup slices (150 g) | 0.35 | 27% | 27% |
| Sweet potato (baked) | 1 medium | 0.33 | 25% | 25% |
Unit: mg. Share of the daily amount. Values marked NIH were checked against the food tables of the NIH Office of Dietary Supplements; the others are approximate and unchecked. Real foods vary with variety, brand, soil and cooking.
As a supplement
Pyridoxine or pyridoxal-5-phosphate (P5P). Do not exceed the upper limit.
Too much
Long-term doses above about 100 mg a day (sometimes less) can damage nerves: numb feet, poor balance. Check “energy”, “nerve” and “PMS” supplements for hidden B6.
How much you need each day
| Group | Recommended | Upper limit |
|---|---|---|
| Infants 0–6 months | 0.1 | — |
| Infants 7–12 months | 0.3 | — |
| Children 1–3 years | 0.5 | 30 |
| Children 4–8 years | 0.6 | 40 |
| Children 9–13 years | 1 | 60 |
| Boys 14–18 years | 1.3 | 80 |
| Girls 14–18 years | 1.2 | 80 |
| Men 19–30 years | 1.3 | 100 |
| Women 19–30 years | 1.3 | 100 |
| Men 31–50 years | 1.3 | 100 |
| Women 31–50 years | 1.3 | 100 |
| Men 51–70 years | 1.7 | 100 |
| Women 51–70 years | 1.5 | 100 |
| Men over 70 | 1.7 | 100 |
| Women over 70 | 1.5 | 100 |
| Pregnant 14–18 years | 1.9 | 80 |
| Pregnant 19–30 years | 1.9 | 100 |
| Pregnant 31–50 years | 1.9 | 100 |
| Breastfeeding 14–18 years | 2 | 80 |
| Breastfeeding 19–30 years | 2 | 100 |
| Breastfeeding 31–50 years | 2 | 100 |
Unit: mg. US/Canada Dietary Reference Intakes (National Academies), as summarised by the NIH Office of Dietary Supplements. Other countries’ values differ slightly. These are amounts for healthy people, not treatment doses.
Interactions
Works together · Magnesium
B6 and magnesium are often combined in supplements and used together in the body.
Medicines and habits to mention to your doctor
Isoniazid (tuberculosis)
Causes B6 loss and nerve problems; B6 is normally prescribed alongside it.
Hormonal contraceptives
May lower B6, folate and B12 slightly. Usually minor with a normal diet; folic acid is still advised before a planned pregnancy.
Regular alcohol
Alcohol blocks absorption and increases loss of thiamin, folate, B6, magnesium and zinc.
Page updated: 2026-10-08 · By Prof. E. Shalaan, Applied Sciences and AI (ASAI)