Daily Amount Needed

1.3 to 1.7 mg for adults - 2 mg for women who are pregnant or lactating.

Children need between 0.6 to 1.3 mg B6 per day.

Vitamin B6 Information

B6 plays a role in the creation of antibodies in the immune system. It helps maintain normal nerve function and acts in the formation of red blood cells. It is also required for the chemical reactions of proteins. The higher the protein intake, the more need there is for vitamin B6. Too little B6 in the diet can cause dizziness, nausea, confusion, irritability and convulsions.

Fruit Sources:

Avocado
Banana
Breadfruit
Cherimoya
Dates
Gooseberries
Grapes
Guava
Lychee
Mango
Passion Fruit
Pineapple
Pomegranate
Watermelon

Vegetable Sources:

Amaranth Leaves
Bok Choy
Broccoli
Brussels Sprouts
Butternut Squash
Celeriac
Corn
French Beans
Green Pepper
Kale
Lima Beans
Okra
Peas
Potatoes
Spirulina
Spaghetti Squash
Squash - winter
Sweet Potato
Taro

Nut/Grain Sources:

Chestnuts
Filberts/Hazelnuts
Pistachios
Pumpkin Seeds
Rice Brown
Rye
Sunflower Seeds
Walnuts
Wheat - Durum
Wheat - Hard Red
Wheat - Hard White

Meat/Protein Sources:

Chicken Breast
Chicken (dark meat)
Catfish
Cod
Herring
Pollock
Salmon
Sardines
Tuna
Pork
Soy Beans
Soy Milk
Turkey Breast
Turkey Bacon
Veal
Turkey Leg
Roast Duck
Hamburger
Beef Sausage
Ground Turkey
Ground Chicken

Legume Sources:

Black Eye Peas
Edamame
Garbanzo Beans
Kidney Beans
Lima Beans
Navy Beans
Pinto Beans
Soy Beans
White Beans