Foods high in Vitamin B6
Water-soluble B-vitamin for amino acid metabolism and neurotransmitter synthesis.
About Vitamin B6
B6 is involved in over 100 enzyme reactions, most concentrated around amino-acid metabolism and neurotransmitter synthesis. It's also needed for haemoglobin formation and immune function.
Poultry, fish, organ meats, potatoes, bananas, fortified breakfast cereals, and chickpeas are the densest sources. Cooking and storage destroy some B6, especially in plant foods.
UK adult RI: 1.4 mg/day. Mild deficiency can cause skin issues and irritability. Long-term very high-dose supplementation (above 200 mg/day) can damage nerves, stick to food sources unless a clinician has recommended otherwise.
Foods high in vitamin b6, energy drink, energy drink, energy drink (red bull), and more
Ranked by how much you get per calorie, so foods are not rewarded for simply being dry or concentrated. Values from USDA FoodData Central, McCance & Widdowson's CoFID, ANSES Ciqual, and other public nutrition databases. Amounts in milligrams.
Per calorie is the default here because it answers what to eat: ranked purely by amount, a list of the richest foods fills up with dried and concentrated things nobody eats a plateful of. Switch to per 100 grams above if concentration is what you are after.
- Energy drink, added vitamins B2, B3, B5 & B12 (V) 5.75mg per 100 grams
- Energy drink, added vitamins B3, B5, B6 & B12 (Red Bull) 5.22mg per 100 grams
- Energy drink (Red Bull) 5.04mg per 100 grams
- Beverages, Energy drink, RED BULL 5.04mg per 100 grams
- Energy Drink 5.04mg per 100 grams
- Energy drink, not further defined 4.93mg per 100 grams
- Eggplant, raw 4.33mg per 100 grams
- Spread, yeast, vegemite, salt reduced 4.16mg per 100 grams
- Tomato, paste, no added salt 3.21mg per 100 grams
- Eggplant, boiled, microwaved or steamed, drained 3.18mg per 100 grams
- Tomato, paste, added salt 3.07mg per 100 grams
- Eggplant, baked, roasted, fried, stir-fried, grilled or BBQ'd, no added fat 3.06mg per 100 grams
Common questions about Vitamin B6
- How much vitamin B6 do I need?
- UK adult RI: 1.4 mg/day.
- What foods are highest in B6?
- Poultry, fish, organ meats, potatoes, bananas, fortified breakfast cereals, and chickpeas.
- Can you take too much B6?
- Yes, long-term very high-dose supplementation (above 200 mg/day) can damage nerves. Stick to food sources unless a clinician has recommended otherwise.
- Why does B6 matter?
- It's involved in over 100 enzyme reactions, most around amino acid metabolism and neurotransmitter synthesis.