Many foods bring us joy for simply just existing, but it turns out that some vitamin B6 foods have science to back up their mood-boosting abilities (and then some). It’s worth adding them into your diet.
Vitamin B6 is a water-soluble vitamin found in many of the foods we eat. It’s also an essential nutrient that we need to function. Lisa Statner, MS, RDN, clinical dietician with Keck Medicine at USC, explains that vitamin B6 reacts with more than 100 different enzymes in our bodies and is involved with the way we metabolize protein, carbs, and fat. It is also known to support brain health and lower your anxiety.
Like most nutrients, the best way to make sure your daily vitamin B6 fix is through your diet. Jasmine Hormati, RDN, registered dietitian and founder of Mendinground Nutrition, says that some of the richest sources of the nutrient can be found in fish, organ meats, lean meats, vegetables, fruits, and more. So it’s pretty easy to incorporate into your daily meals (if you’re not already doing so).
“It’s better to get B6 through foods because you’re not only getting that vitamin, but you’re also getting other nutrients that can contribute to your overall health and well-being,” Hormati says. “Supplements are helpful when you can’t meet your dietary needs through food. If you have a varied and adequate diet that includes carbs, fat, protein, and fiber, you can meet your body’s needs.”
With that in mind, the best food sources for vitamin B6 are:
Key Takeaways
- Vitamin B6 is an essential nutrient that is known to boost our metabolism, support brain health, and improve our mood.
- The best way to get vitamin B6 is through whole foods like chickpeas, chicken breast, beef liver, tuna, and salmon.
Chickpeas
One of the top plant-based sources of vitamin B6 is chickpeas. According to the National Institutes of Health (NIH), one cup contains 1.1 milligrams (mg) of the nutrient.
Beef Liver
From vitamin A to iron, organ meats should be a top choice for all your nutrient needs. When it comes to vitamin B6, the NIH says that 3 ounces of cooked beef liver contains 0.9 mg of the nutrient.
Tuna
According to the NIH, 3 ounces of cooked tuna contains 0.9 mg of vitamin B6. As an added benefit, the fish is also a rich source of protein and vitamin B12.
Salmon
It’s a favorite of Victoria Beckham for a reason. There’s very little downside to salmon (unless you’re allergic or don’t like fish, of course). It’s packed with vitamins and nutrients, and where vitamin B12 is concerned, the NIH says that 3 ounces of cooked salmon contains 0.6 mg of the nutrient.
Chicken Breast
If you’re already keeping up with your protein intake and incorporating chicken breast into your diet, you’re also getting your vitamin B12 intake. According to the NIH, 3 ounces of roasted chicken breast contains 0.5 mg of the nutrient.
Turkey
Lean meats like turkey are a great alternative to processed options. On top of boosting heart health, the NIH says that 3 ounces of roasted turkey meat contains 0.4 mg of the nutrient to help boost your metabolism.
Cereals
Start the day right by getting your vitamin B6 fix. Fortified cereals like Bob's Red Mill museli make for a healthy breakfast option, and according to the United States Department of Agriculture (USDA), one cup of fortified cereals contains about 0.6 mg of the nutrient.
Potatoes
Potatoes, when cooked right, can be extremely nutritious. And according to the NIH, one cup of boiled potatoes has 0.4 mg of the nutrient.
Bananas
High in potassium, bananas are also a great source of vitamin B6. One medium banana contains 0.4 mg of the nutrient.
What does vitamin B6 do?
Vitamin B6 does a lot for our body. Statner says it is involved in the way we metabolize protein, carbs, and fat. Hormati adds that it is also important for our cognitive development and immune systems.
How much vitamin b6 do you need per day?
How much vitamin B6 you need depends on your age. The recommended dietary allowance for the average healthy adult 19-50 years old is 1.3 mg per day, and may increase depending on your health conditions. Children from age 4 to 8 shouldn’t have more than 40 mg of the nutrient a day. Those adults over 19 shouldn’t have more than 100 mg.
How much vitamin b6 is too much?
Statner says that it is possible to have too much vitamin B6, but only in supplement form. She says the NIH have not yet reported negative side effects in high doses from food sources alone.
If you get too much of the nutrient, Hormati says that it can lead to nerve damage and cause symptoms such as numbness, tingling, loss of sensation, pain, and weakness.
Do I need a vitamin b6 supplement?
Both experts say that the best way to get the nutrient is through whole food sources and a well-balanced diet. But Hormati says that those who have poor kidney function, have autoimmune conditions, or drink excessive amounts of alcohol are at a higher risk for a vitamin B6 deficiency and could benefit from taking a supplement. Just be sure to ask your doctor first.
How do I know if I’m getting enough vitamin b6?
Hormati says that some signs you’re not getting enough vitamin B6 include anemia, swollen tongue, cracked and sore lips, and a weakened immune system. Statner adds that vitamin B6 deficiencies are usually associated with celiac disease, Crohn’s disease, kidney disease, or other autoimmune disorders. If you’re experiencing any numbness in your hands or feet, skin rashes, or feelings of depression, you might want to consider seeing your doctor to do a pyridoxal 5-phosphate test to get officially diagnosed.
Meet the Experts
- Lisa Statner, MS, RDN, clinical dietician with Keck Medicine of USC.
- Jasmine Hormati, RDN, registered dietitian and founder of Mendinground Nutrition.
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