Vitamin B6 (pyridoxine) is an essential nutrient involved in everything from metabolism to nervous system function. Here’s a closer look at the foods that provide the most vitamin B6, along with the health benefits backed by research.
Top 5 Foods Highest in Vitamin B6
Vitamin B6 supports a healthy nervous and immune system, so it’s worth knowing which foods are the best sources. Based on vitamin B6 content per typical serving, here are five of the richest options.
1. Beef Liver
Organ meats are nutritional powerhouses, and beef liver is one of the best sources of vitamin B6 available — a 100g serving provides roughly half of the Daily Value (DV). Beef liver is also exceptionally rich in vitamin B12 and biotin (vitamin B7), making it one of the most nutrient-dense animal foods overall.
2. Tuna
A 100g serving of tuna provides roughly 1mg of vitamin B6, over half the Daily Value, alongside beneficial omega-3 fats.
3. Salmon
Salmon is another excellent source, with a 100g serving providing a substantial share of the Daily Value for B6, along with other B vitamins and heart-healthy fats.
4. Beef
A 100g serving of beef provides a meaningful portion of the daily recommended B6 intake, along with protein and other nutrients the body needs.
5. Chickpeas (Garbanzo Beans)
For a plant-based option, chickpeas are one of the best vitamin B6 sources available — a cup of cooked chickpeas provides a substantial share of the Daily Value, along with fiber, folate, and iron. They’re a particularly good option for anyone eating a plant-based or vegetarian diet.
Other Good Sources of Vitamin B6
Beyond the top five, a few other everyday foods contribute meaningfully to your B6 intake:
- Milk and dairy: A cup of milk provides a modest amount of B6, along with calcium and vitamin B12. Cheese also contributes B6 along with other B vitamins, with the exact amount varying by type.
- Potatoes: A medium potato with the skin on is a solid plant-based source of B6, along with potassium and fiber.
- Bananas: A good source of B6 in a convenient, portable package.
- Fortified cereals: Many breakfast cereals are fortified with B6 and other B vitamins, making them an easy way to boost intake.
Note: some vegetables like carrots and green beans are often assumed to be high in B6, but they’re actually fairly modest sources (around 8% of the Daily Value per serving) — legumes, potatoes, and bananas are meaningfully better plant-based choices if B6 is a specific goal.
Health Benefits of Vitamin B6
Vitamin B6 plays a role in metabolizing fats, carbohydrates, and protein, and in red blood cell production. Research points to several specific benefits:
- Mood support: B6 is involved in synthesizing neurotransmitters like dopamine and serotonin, which play a role in mood regulation.
- Heart health: B6 deficiency is linked to elevated homocysteine levels, a marker associated with increased cardiovascular risk. That said, clinical trials testing whether B-vitamin supplementation (B6, B12, and folate together) actually reduces heart disease events have had mixed results, so getting adequate B6 through diet is more clearly supported than supplementing specifically to prevent heart disease.
- Red blood cell production: B6 is required for making hemoglobin, so a deficiency can contribute to a type of anemia.
- Nausea relief in pregnancy: Vitamin B6 has a long track record for easing nausea and vomiting during pregnancy and is an active ingredient in Diclegis (doxylamine-pyridoxine), an FDA-approved medication for morning sickness.
- PMS symptom support: Some studies suggest vitamin B6 may help ease certain PMS symptoms like breast tenderness, mood changes, and fatigue, though research results vary and it isn’t a guaranteed fix for every symptom.
- Eye health: Some research has looked at B6, often alongside other vitamins, in relation to age-related eye conditions like macular degeneration, though it’s one factor among several rather than a standalone solution.
- Possible role in brain health: B6’s link to lower homocysteine levels has led researchers to study a possible connection to Alzheimer’s disease risk, but findings here are mixed and not conclusive.
Vitamin B6 is worth getting enough of, primarily through a varied diet that includes some of the foods above. If you’re considering a B6 supplement for a specific concern — like PMS symptoms or pregnancy-related nausea — it’s worth checking with a healthcare provider first, both to confirm it’s a good fit for you and because very high-dose B6 supplementation over long periods has been linked to nerve-related side effects in some cases. (Curious about other B vitamins? See our guides on vitamin B5 for hair health and the best time to take vitamin B3.) This article is intended for general education and isn’t a substitute for personalized medical advice.
Frequently Asked Questions
What foods are highest in vitamin B6?
Beef liver, tuna, salmon, beef, and chickpeas are among the richest sources of vitamin B6, each providing a substantial share of the Daily Value per typical serving.
Are carrots and green beans good sources of vitamin B6?
Not particularly — despite common assumptions, carrots and green beans provide only a modest amount of B6 (around 8% of the Daily Value per serving). Chickpeas, potatoes, and bananas are meaningfully better plant-based sources.
What does vitamin B6 do for the body?
Vitamin B6 supports metabolism of fats, carbohydrates, and protein, red blood cell production, and neurotransmitter synthesis, which plays a role in mood regulation. It's also used to help manage nausea during pregnancy.
Can vitamin B6 help with PMS symptoms?
Some research suggests vitamin B6 may help ease certain PMS symptoms like breast tenderness, mood changes, and fatigue, though results vary between studies and it isn't a guaranteed solution for every symptom.
Is it safe to take a vitamin B6 supplement?
For most people, getting B6 through diet is safe and sufficient. If considering a supplement, check with a healthcare provider first, since very high doses taken over a long period have been linked to nerve-related side effects in some cases.
References
- National Institutes of Health, Office of Dietary Supplements — Vitamin B6 fact sheet (ods.od.nih.gov).
- USDA FoodData Central — nutrient profiles for beef liver, tuna, salmon, beef, chickpeas, carrots, and green beans (fdc.nal.usda.gov).
- U.S. Food and Drug Administration — Diclegis prescribing information (fda.gov).