Vitamin B6  - Pyridoxine

Written by Sky Taylor, Diet Bites


Recommended Daily Allowance (RDA) for Vitamin B6 - Pyridoxine

Infants up to 6 months old, 100 micrograms
6 to 12 months old, 300 micrograms
1 to 3 years old, 500 micrograms
4 to 8 years old, 600 micrograms

Males and Females 9 to 13 years old, 1 milligram
Males 14 and older, 1.3 milligrams

Females 14 to 50 years old, 1.2 milligrams
Females over 50 years old, 1.5 milligrams

Pregnant females all ages, 1.9 milligrams
Lactating females all ages, 2 milligrams

Deficiency Signs & Symptoms of Vitamin B6

Skin issues including dermatitis and eczema pernicious anemia, malaise, fatigue and in severe deficiencies - convulsions and seizures may occur.

Toxicity Signs & Symptoms

Nervous system imbalances which can occur when supplementation exceeds 2 grams of B6 per day.

Functions in the Body

Vitamin B6 is essential for over 100 enzyme reactions within the body including: synthesis of molecules, carbohydrate processing, nervous system support, and support of sulphur and methyl metabolism.

Best Food Sources

Richest food sources for Vitamin B6 include: bell peppers, turnip greens, spinach. Other food sources include: poultry, fish, whole grains, cereal, whole grains.

Here's how the richest food sources  stack up in Vitamin B6 content:

B6 Food Source

Serving Size

MG Content

Yellow Bell Pepper

1 large, raw

0.312

Green Bell Pepper

1 cup chopped, raw

0.334

Red Bell Pepper

1 cup chopped, raw

0.434

Turnip Greens

1 cup chopped, raw

0.145

Spinach

1 cup, raw

0.059

Therapeutic Benefits

Vitamin B6 may assist in the treatment or in the prevention of the following: high blood pressure, carpal tunnel syndrome, depression, autism, epilepsy, diabetic neuropathy, asthma, skin conditions including acne, dermatitis, and eczema, kidney stones, vaginal infections and even PMS.

Foods & Drinks Containing Vitamin B6

Food - Based on 1 cup unless stated.

Milligrams

Food - Based on 1 cup unless stated.

Milligrams

Kellogg's All-Bran, 1/2 cup

3.600

Swordfish, cooked, dry heat, 3 oz

0.523

General Mills Total Raisin Bran

2.076

Barley, pearled, raw

0.520

Chickpeas (garbanzo beans), canned

1.135

Malt-O-Meal, plain, prepared with water, 1 serving

0.520

Salmon, sockeye, cooked, dry heat, 1/2 fillet

1.074

Ground turkey, cooked, 1 patty

0.519

Halibut, Atlantic/Pacific, cooked, dry heat, 1/2 fillet

1.005

Potatoes, mashed, whole milk & margarine used

0.519

Turkey giblets, simmered, some giblet fat

0.842

Kellogg's Nutri-Grain Cereal Bars, fruit, 1 bar

0.518

Rice, white, long-grain, parboiled, enriched, dry

0.836

General Mills Reese's Puffs, 3/4 cup

0.517

Potatoes, hashed brown, home-prepared

0.736

Chicken breast, meat only,roasted, 1/2 breast

0.516

Nuts, chestnuts, European, roasted

0.711

Carrot juice, canned

0.512

Buckwheat flour, whole-groat

0.698

Spinach, cooked, boiled, drained, without salt

0.436

Swordfish, cooked, dry heat, 1 piece

0.652

Chicken, stewing, meat only, cooked, stewed

0.434

Turkey, meat only, cooked, roasted

0.644

Peppers, sweet, red, raw

0.434

French fries, large order

0.641

One Banana

0.433

Potato, baked, flesh and skin, without salt - one

0.628

Sauce, pasta, spaghetti/marinara, ready-to-serve

0.433

Chicken breast with skin, fried, battered, 1/2 breast

0.602

Potatoes, au gratin, home-prepared

0.426

Pork center loin (chops), bone-in, cooked - 3 oz

0.596

Cheeseburger; single with condiments, 1 item

0.423

Salmon, sockeye, cooked, dry heat, 3 oz

0.589

Potatoes, boiled without skin

0.420

Quaker Oat Cinnamon Life  - 3/4 cup

0.587

Sweet potato, cooked, baked in skin, one potato

0.418

Quaker Cap'N Crunch, 3/4 cup

0.577

Pork loin, center rib (roasts), roasted, three ounces

0.412

Chicken, broilers or fryers, giblets, cooked, simmered

0.576

Potatoes, boiled, cooked in skin, flesh, without salt

0.407

Tomato products, canned, paste, without salt added

0.566

Soybeans, mature cooked, boiled, without salt

0.402

Bananas, raw

0.551

Pork, fresh, loin, country-style ribs, braised - 3 oz

0.401

Plums, dried (prunes), stewed, without added sugar

0.541

Ham, whole, separable lean only, roasted, 3 oz

0.400

Cornmeal, self-rising, degermed, enriched, yellow

0.538

Round steak, trimmed to 1/8" fat, 3 ounces

0.392

Halibut, Atlantic and Pacific, cooked, dry heat, 3 oz

0.537

Beans, pinto, mature seeds, cooked

0.392

Top sirloin, steak, cooked - 3 oz

0.536

Fast foods, enchilada, with cheese, one enchilada

0.391

Plantains, raw, medium

0.535

Pork, fresh, leg (ham), cooked, roasted, 3 ounces

0.383

Cheerios

0.533

Trail mix with chocolate chips, salted nuts, seeds

0.378

Shredded Wheat, shredded, plain, 2 biscuits

0.531

Cornmeal, whole-grain, yellow

0.371

Vitamin Index

 

Related Articles

Calorie Burn Charts | Body Fat Index

Diet Bites | Disclaimers

Diet Bites is a Trademark