Vitamin B6, Pyridoxine
Vitamin B6, Pyridoxine helps turn food into energy
- Water soluble vitamin; body can't store
- Found in both plants and animal sources
- Deficiency rare; linked to alcoholism, obesity, malnutrition
Health Benefits:
- promotes brain health, improves mood
- red blood cell production
- fight inflammation, cancer, heart disease
- keeps blood sugar (glucose) in normal ranges
Low intake of Vitamin B6, Pyridoxine
Symptoms of low Vitamin B6, Pyridoxine intake
- Anemia
- Depression
- Fatigue, Low energy, Irritability
- Impaired immune function
- Nausea, Vomiting
- Tongue, glossy, inflamed, sore
Causes of low Vitamin B6, Pyridoxine intake
- Antioxidant, anti-inflammatory
- Celiac
- Crohn's disease
- Kidney disease
- Ulcerative colitis
Excess intake of Vitamin B6, Pyridoxine
Symptoms of excess intake of Vitamin B6, Pyridoxine
- Fatigue, Drowsiness
- Heartburn, Nausea
- Lack of muscle control, coordination
- Numbness, Tingling
- Sensitivity to light
- Skin lesions (painful)
At risk for excess Vitamin B6, Pyridoxine
- Caution with supplements: too much B6 for > 1 year can cause nerve/muscle damage
Vitamin B6, Pyridoxine Content in Foods
Foods High in Vitamin B6, Pyridoxine
| Food | Serving Size | B6, Pyridoxine |
|---|---|---|
| Acai berry drink, fortified | 1 cup | 2.9 mg |
| Turkey, ground, fat free | 6 oz | 1.8 mg |
| Yellowfin tuna, cooked | 6 oz | 1.8 mg |
| Chicken breast, lean | 6 oz | 1.6 mg |
| Sockeye salmon, cooked | 6 oz | 1.4 mg |
| Turkey breast, roasted | 6 oz | 1.4 mg |
| Orange juice | 1 cup | 1.2 mg |
| Tofu, firm | 1 cup | 1.1 mg |
| Cheeseburger, single patty | 1 burger | 1.1 mg |
| Atlantic salmon, farmed | 6 oz | 1.1 mg |
| Pork chops | 1 chop | 1 mg |
| Plantains, sliced | 1 cup | 0.7 mg |
| Hash browns | 1 cup | 0.7 mg |
| Milk and soy chocolate drink | 1 cup | 0.7 mg |
| Grouper, Mahimahi, cooked | 1 fillet | 0.7 mg |
| Beef tenderloin steak, T-bone steak, grilled | 3 oz | 0.7 mg |
| Sweet potatoes, mashed | 1 cup | 0.6 mg |
| Bananas, sliced | 1 cup | 0.6 mg |
| Salmon, sockeye | 3 oz | 0.6 mg |
| Coconut meat, sweetened | 1 cup | 0.6 mg |
| Rice crackers | 1 cup | 0.6 mg |
| Avocado | 1 avocado | 0.5 mg |
| Granola, homemade | 1 cup | 0.5 mg |
| Pistachio nuts | 49 kernels | 0.5 mg |
| Pork salami, dry | 3 oz | 0.5 mg |
| Potato, baked w/skin | 1 medium | 0.5 mg |
| Chicken breast, roasted | 3 oz | 0.5 mg |
| Halibut, Swordfish, cooked | 3 oz | 0.5 mg |
| Atlantic cod, Haddock, Sea bass, Trout | 1 fillet | 0.5 mg |
| Jackfruit, sliced | 1 cup | 0.5 mg |
Foods Low in Vitamin B6, Pyridoxine
| Food | Serving Size | B6, Pyridoxine |
|---|---|---|
| Whole wheat bread | 2 slices | 0.1 mg |
| Yogurt, plain | 1 cup | 0.1 mg |
| Trail mix | 1 oz | 0.1 mg |
| Bagel | 1 bagel | 0.1 mg |
| Pecans | 1 oz | 0.1 mg |
| Spinach | 1 cup | 0.1 mg |
| Hummus, homemade | 1 Tbsp | 0.1 mg |
| Popcorn, microwave | 1 oz | 0.1 mg |
| Nuts, mixed, dry roasted | 1 oz | 0.1 mg |
| Blueberries, Raspberries | 1 cup | 0.1 mg |
| Wine: Chardonnay, Merlot, Red | 5 oz | 0.1 mg |
| Peanut butter, creamy | 2 Tbsp | 0.2 mg |
| Broccoli, chopped | 1 cup | 0.2 mg |
| Italian sausage, sweet | 3 oz | 0.2 mg |
| Cauliflower, cooked | 1 cup | 0.2 mg |
| Cottage cheese, 1%, low fat | 1 cup | 0.2 mg |
| Carrots, sliced, cooked | 1 cup | 0.2 mg |
| Kimchi | 1 cup | 0.3 mg |
| Navy beans | 1 cup | 0.3 mg |
| Brussels sprouts | 1 cup | 0.3 mg |
| Waffles, plain, ready to heat | 1 waffle | 0.3 mg |
| Banana | 1 medium | 0.4 mg |
| Lentils, cooked | 1 cup | 0.4 mg |
| Pinto beans, cooked | 1 cup | 0.4 mg |
| Sunflower seeds, dried | 1 oz | 0.4 mg |
| Spinach, cooked | 1 cup | 0.4 mg |
| Beef hamburger, pan fried | 3 oz | 0.4 mg |
| Ribeye steak | 1 fillet | 0.4 mg |
| Malt liquor beverage | 1 bottle | 0.4 mg |
| Potatoes, boiled | 1 cup | 0.4 mg |
References
What You Should Know About Water-Soluble Vitamins. (2023). Cleveland Clinic. https://health.clevelandclinic.org/water-soluble-vitamins/
Foods Highest in Vitamin B6. (n.d.). MyFoodData. https://tools.myfooddata.com/nutrient-ranking-tool/vitamin-b6/all/highest/household/common+sr+fndds+branded/no
Vitamin B6. (2023). National Institutes of Health (NIH) Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/VitaminB6-HealthProfessional/
Otten, J., Hellwig, J., & Meyers, L. (2006). Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Institute of Medicine. https://www.nationalacademies.org/HMD/Activities/Nutrition/SummaryDRIs/DRI-Tables
Vitamin B-6 (mg). (n.d.). U.S. DEPARTMENT OF AGRICULTURE, FoodData Central. https://fdc.nal.usda.gov/fdc-app.html#/?component=1175
Nutrients: Vitamin B-6 (mg) Content. (2015). USDA National Nutrient Database for Standard Reference. https://ods.od.nih.gov/pubs/usdandb/VitaminB6-Content.pdf
Nutrients: Vitamin B-6 (mg) Food. (2016). USDA National Nutrient Database for Standard Reference. https://ods.od.nih.gov/pubs/usdandb/VitaminB6-Food.pdf
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