Vitamin B6 Facts – What It Is & How to Get It

Vitamin B6 is a water-soluble vitamin that exists in three major chemical forms: pyridoxine, pyridoxal, and pyridoxamine. It performs a wide variety of functions in your body and is essential for your good health. For example, vitamin B6 is needed for more than 100 enzymes involved in protein metabolism. It is also essential for red blood cell metabolism. The nervous and immune systems need vitamin B6 to function efficiently, and it is also needed for the conversion of tryptophan (an amino acid) to niacin (a vitamin).

Vitamin B6 also helps maintain your blood glucose (sugar) within a normal range. When caloric intake is low your body needs vitamin B6 to help convert stored carbohydrate or other nutrients to glucose to maintain normal blood sugar levels. While a shortage of vitamin B6 will limit these functions, supplements of this vitamin do not enhance them in well-nourished individuals.

How Much Vitamin B6 Should You Get in a Day

Age in Years	Aim for an intake of milligrams (mg)/day	Stay below * (mg/day)
Men and Women 19-50	1.3	100
Women 51 and older	1.5	100
Men 51 and older	1.7	100
Pregnant Women 19 and older	1.9	100
Breastfeeding Women 19 and older	2.0	100

*This includes sources of vitamin B6 from food and supplements

Vitamin B6 Foods

Food rich in vitamin B6 include sunflower seeds, pistacchio nuts, tuna, chicken and turkey, soy products, lentils and dried fruits like prunes and apricots.