Vitamin B6 in food

Vitamin B6 is a water-soluble, essential vitamin—your body can’t produce it on its own, so you have to get it through diet or supplements. Its name reflects its place in the B-vitamin family—it was the sixth compound discovered in this group. It refers to several related forms that all support important functions in the body.

These include pyridoxal, pyridoxine, and pyridoxamine, which the body converts into the active form pyridoxal-5′-phosphate. This is the version that performs most of B6’s roles and circulates in the blood.

Vitamin B6 is extremely important for longevity since it helps with mood regulation, immune support, turning food into energy, and producing red blood cells[1]. Read more about B6’s benefits in our blog: Vitamin B6 benefits.

The good news is that, in most cases, getting enough vitamin B6 doesn’t take much effort. It’s naturally present in many everyday foods—likely some of your favorites already. In this blog we will take a closer look at the best natural sources of B6 and how they can fit easily into your daily meals and how to get B6 via supplements.

Foods rich in vitamin B6

Vitamin B6 is found in a wide variety of everyday foods. If you eat a varied and balanced diet, you’ll usually get enough without needing to think too much about it. Here’s a selection of healthy foods that can help you meet your B6 needs through your daily meals.

Selected foods rich in vitamin B6

These natural vitamin B6 sources each offer unique nutritional benefits, making it a natural way to combine them into balanced meals.

Chickpeas, canned | 1 cup | 65% of your daily value

Chickpeas are a convenient and nutritious source of vitamin B6, providing over 65% of the recommended daily intake per cup. Their mild flavor and firm texture make them easy to incorporate into a wide range of meals—from salads and soups to dips like hummus—adding both substance and nutritional value. In other words; they are one of the most versatile vitamin B6 sources, ideal for plant-based meals.

Beef liver | 100 g | 53% of your daily value

Another rich source of vitamin B6 is beef liver. One serving provides about 53% of your daily value, making it a practical option if you’re aiming to increase your intake. Whether prepared as pâté or lightly pan-fried, it adds a nutrient-dense boost to your meal.

Salmon | 100 g | 35% of your daily value

Salmon isn’t just good for omega-3s—it also offers a solid amount of vitamin B6. A standard portion of salmon gives you about 35% of your daily value, so it’s a tasty way to support your B6 levels while enjoying heart-healthy fats

Chicken breast | 100 g | 29% of your daily value

Chicken breast is a reliable and lean protein, and an easy-to-add natural vitamin B6 source. One serving gives you around 0.5 mg of B6, covering roughly 29% of your daily value. Grilled, roasted, or added to a hearty salad, it’s an easy way to support your B6 intake without much effort.

Banana | 1 medium size | 25 % of your daily value

A banana is easy to grab on the way out the door—and it brings more than just natural sweetness. One medium banana gives you around 0.4 mg of vitamin B6, which covers about 25% of your daily value. It’s a handy option when you want something quick that still supports your daily nutrient intake.

Potatoes, boiled | 1 cup | 25 % of your daily value

Boiled potatoes might look basic, but they’ve got more to offer than you’d think. One cup serves up about 25% of your daily vitamin B6 needs, making them a surprisingly good contributor to your nutrient intake. Whether mashed, roasted, or simply boiled, potatoes are an easy way to round out a meal with something both comforting and nutritious.

Bulgur, cooked | 1 cup | ~15% of your daily value

Bulgur is a quick-cooking whole grain that adds both texture and nutrients to your meals. A cooked cup contributes a decent amount of vitamin B6, helping you cover part of your daily needs with minimal effort. It works well in salads, grain bowls, or as a base for warm dishes—an easy way to bring more variety and B6 into your diet.

Cottage cheese | 1 cup | 12% of your daily value

Cottage cheese isn’t just a protein-packed snack—it also offers a bit of vitamin B6. One cup gives you around 0.2 mg, which adds up to about 12% of your daily value. Enjoy it on its own, with fruit, or mixed into a savoury meal for a light and creamy way to support your B6 intake.

Vitamin B6 as support for collagen and skin

Vitamin B6 is one of the carefully selected ingredients in our Rewind Liquid Collagen. It plays an important role in protein metabolism and supports processes that are essential for collagen production and maintenance. B6 helps the body break down and utilise amino acids—the building blocks of collagen—and contributes to skin structure, elasticity, and natural repair.

By including vitamin B6 in the formula, we aim to support the body’s ability to make the most of the collagen peptides—helping maintain healthy skin, joints, and connective tissue in a simple and thoughtful way.

Want to know more about Purovitalis Rewind Liquid collagen click here:

Bioavailability of vitamin B6 in food sources

When it comes to vitamin B6, bioavailability can vary depending on the food source. Animal-based vitamin B6 sources—like meat, poultry, and fish—are generally easier for the body to absorb, as vitamin B6 in these foods is found in forms the body can use directly.

In plant-based foods, B6 often appears in a form that is bound to other natural compounds, which makes it harder for the body to absorb efficiently. That means you may not get as much usable B6 from plant sources, even if the total content is similar [3].

Foods with added vitamin B6

To help ensure adequate intake of B vitamins, some food manufacturers add vitamins to products like breakfast cereals, plant-based drinks, and bread. These are known as fortified foods.

A large Irish study conducted between 2008 and 2019 looked at the diets of 953 individuals aged 60 and over to assess how fortified foods influence B-vitamin levels. The results showed that blood levels of folate, B12, B6, and riboflavin increased as the number of fortified food servings rose—from none to more than seven portions per week. At the same time, homocysteine levels, which are associated with cardiovascular risk, decreased[4].

However, it’s worth noting that some of these foods can be high in sugar and may not always be the ideal choice — they can sometimes appear healthier than they actually are, so consider sticking to either natural B6 sources or supplements.

Vitamin B6 as a supplement

Supplements are an effective source of vitamin B6 – especially when dietary intake is low or needs are higher, such as during pregnancy, illness, or older age.

According to a 2023 scoping review published in Food & Nutrition Research as part of the Nordic Nutrition Recommendations project, individuals taking B-vitamin supplements tend to have higher blood levels of vitamin B6 than those relying on food alone, even when diets are fortified.

Vitamin B6 from supplements is well absorbed, with an absorption rate above 90%. A daily intake of 2–3 mg is usually enough to maintain healthy blood levels. Most B6 supplements provide between 1.3 and 2 mg per dose, which aligns with or slightly exceeds current recommendations.

Vitamin B6 is generally considered safe. However, high doses over longer periods – particularly over 50 mg per day – may cause side effects such as sensory disturbances in the hands and feet. In response to this, EFSA set a new tolerable upper intake level in 2023:

• 12 mg per day for adults, including pregnant and breastfeeding women.

If you’re unsure about your B6 needs or are considering a higher-dose supplement, speak with your doctor first.

For more on safe limits, overdose, and potential symptoms, see our guide: Vitamin B6 Dosage and Toxicity – The Safety Guide

Peter Attia and vitamin B6

Longevity expert Dr. Peter Attia includes vitamin B6 on his personal supplement list, highlighting its role in homocysteine regulation and brain function. You can read more about Peter Attia and view his full list in the blog here: Peter Attia’s Supplements: What he takes & insights from his book

Vitamin B6 rich foods: Simple choices, big impact

Getting enough vitamin B6 doesn’t have to be complicated. Many everyday foods—like chickpeas, salmon, bananas, and potatoes—are among the most accessible natural vitamin B6 sources available. While supplements can be useful in some cases, a varied diet with these B6-rich foods is often enough to support your energy, mood, immunity, and collagen production. Small changes to your meals can make a big difference.