Vitamin B6—also called pyridoxine, with related forms pyridoxal and pyridoxamine—converts to PLP, a coenzyme essential for over 100 reactions affecting energy, brain function, nerves, hormones, blood, and immunity. Found in chickpeas, fish, poultry, potatoes, bananas, and fortified cereals, vitamin B6 supports neurotransmitters, hemoglobin, and protein metabolism. Adult needs are typically 1.3 mg/day (higher in pregnancy and lactation). Clinically, pyridoxine hydrochloride is used to treat deficiency, prevent isoniazid-related neuropathy, and help nausea in pregnancy; targeted dosing for nerve pain requires medical guidance. Deficiency symptoms include fatigue, mood changes, dermatitis, glossitis, and neuropathy. Excess from high-dose supplements may cause sensory nerve damage.
Eating right is easier when you know what fuels you best. Use the Vitamin Guide to match your favorite foods with the vitamins your body craves.
What is Vitamin B6?
Vitamin B6 is a water-soluble B vitamin present in several interchangeable forms: pyridoxine, pyridoxal, and pyridoxamine (and their phosphorylated forms). In cells, these convert primarily to pyridoxal-5-phosphate (PLP) the active coenzyme that powers >100 enzyme reactions, especially:
- Amino-acid metabolism and neurotransmitter synthesis (serotonin, dopamine, GABA)
- Glycogen breakdown and energy production
- Hemoglobin formation and immune function
- Sphingolipid and nucleic-acid metabolism
Supplement forms: most commonly pyridoxine hydrochloride (often in a pyridoxine tablet or a B-complex).
Vitamin B6 (Pyridoxine) Overview
| Vitamin Name | Vitamin B6 |
| Active Forms | • Pyridoxine • Pyridoxal • Pyridoxamine |
| Type | Water-soluble B vitamin |
| Key Functions | • Supports metabolism of proteins, fats, and carbohydrates • Aids in brain & nerve function • Supports hormone regulation • Essential for hemoglobin formation • Boosts immune system |
| Common Food Sources | • Chickpeas • Beef liver • Tuna • Salmon • Chicken breast • Fortified cereals • Potatoes • Bananas • Turkey • Bulgur • Cottage cheese • Squash • Rice • Nuts • Raisins • Onions • Spinach • Tofu • Watermelon |
| Vitamin B6 Dosage for Adults | • 1.3 mg/day (ages 19–50) • Increased during pregnancy (1.9 mg/day) • lactation (2 mg/day) |
| Tolerable Upper Intake Level (UL) | 100 mg/day for adults |
| Vitamin B6 Deficiency Symptoms | Irritability, depression, anxiety Confusion, cognitive issues Fatigue & low energy Glossitis, mouth sores Weakened immune system Nerve pain or numbness (neuropathy) |
| Symptoms of Excess Intake | – Nerve damage (numbness, tingling) – Sensory neuropathy – Coordination problems – Gastrointestinal upset (rare at high doses) |
| Common Uses / Therapeutic Applications | – Treating Vitamin B6 deficiency – Managing nerve pain (peripheral neuropathy) – Supporting heart health – Relieving PMS and morning sickness – Aiding metabolic and mental health support |
Vitamin B6 (Pyridoxine) Benefits
A Vitamin B6 (pyridoxine), once converted to its active coenzyme form PLP, powers over 100 reactions that influence brain chemistry, nerve integrity, energy metabolism, blood formation, immunity, skin health, and hormonal balance.
Brain & Mental Health
- Neurotransmitter balance: PLP is required to synthesize serotonin, dopamine, and GABA, supporting mood, memory, sleep, and stress response.
- Cognition & fatigue: Adequate B6 supports amino-acid and glucose metabolism in the brain, helping mental energy, focus, and clarity.
Nerve & Pain Support
Peripheral nerves: B6 supports myelin-related pathways for healthy nerve signaling. Clinically, pyridoxine helps prevent isoniazid-induced neuropathy and may be used in nerve pain protocols. Ask your clinician about vitamin B6 dosage for nerve pain and drug interactions.
Blood, Heart & Metabolism
- Hemoglobin synthesis: Essential for heme production; low B6 can contribute to microcytic anemia.
- Homocysteine control: With folate (B9) and B12, helps maintain healthy homocysteine, supporting cardiometabolic health.
- Protein & glycogen metabolism: Aids energy release from food and glucose regulation for steady physical energy.
Immunity, Skin & Hormonal Balance
- Immune support: PLP-dependent enzymes assist lymphocyte function and overall immune readiness.
- Skin health: Deficiency can trigger seborrheic dermatitis; adequate intake supports clear, resilient skin.
- Hormonal effects: Involved in steroid hormone action and tryptophan metabolism, contributing to hormone balance and mood stability.
Recommended Vitamin B6 Dosage Intake (RDA)
Recommended Dietary Allowances (RDAs) for Vitamin B6 [1]
| Age | Male | Female | Pregnancy | Lactation |
| Birth to 6 months | 0.1 mg* | 0.1 mg* | ||
| 7–12 months | 0.3 mg* | 0.3 mg* | ||
| 1–3 years | 0.5 mg | 0.5 mg | ||
| 4–8 years | 0.6 mg | 0.6 mg | ||
| 9–13 years | 1.0 mg | 1.0 mg | ||
| 14–18 years | 1.3 mg | 1.2 mg | 1.9 mg | 2.0 mg |
| 19–50 years | 1.3 mg | 1.3 mg | 1.9 mg | 2.0 mg |
| 51+ years | 1.7 mg | 1.5 mg |
Adequate Intake (AI) used for infants.
Vitamin B6 Foods
Below is a detailed chart of top vitamin B6 foods that naturally support your energy and nervous system.
| Food | mg/serving | %DV* |
| Chickpeas, canned, 1 cup | 1.1 | 65 |
| Beef liver, pan-fried, 3 oz | 0.9 | 53 |
| Tuna, yellowfin, cooked, 3 oz | 0.9 | 53 |
| Salmon, cooked, 3 oz | 0.6 | 35 |
| Chicken breast, roasted, 3 oz | 0.5 | 29 |
| Fortified breakfast cereals (25% DV) | 0.4 | 25 |
| Potatoes, boiled, 1 cup | 0.4 | 25 |
| Turkey, roasted, 3 oz | 0.4 | 25 |
| Banana, 1 medium | 0.4 | 25 |
| Marinara sauce, 1 cup | 0.4 | 25 |
| Ground beef, 85% lean, 3 oz | 0.3 | 18 |
| Waffle, 1 | 0.3 | 18 |
| Bulgur, cooked, 1 cup | 0.2 | 12 |
| Cottage cheese, 1 cup | 0.2 | 12 |
| Winter squash, baked, ½ cup | 0.2 | 12 |
| Rice, white, cooked, 1 cup | 0.1 | 6 |
| Mixed nuts, dry roasted, 1 oz | 0.1 | 6 |
| Raisins, ½ cup | 0.1 | 6 |
| Onions, chopped, ½ cup | 0.1 | 6 |
| Spinach, boiled, ½ cup | 0.1 | 6 |
| Tofu, firm, ½ cup | 0.1 | 6 |
| Watermelon, 1 cup | 0.1 | 6 |
Daily Values (DVs) based on 1.7 mg (used on labels), developed by the FDA, serve as a reference point to help people understand and compare the nutrient levels in foods and supplements.
Practical tips:
- A day with chickpeas + chicken + banana can easily cover your needs.
- Cooking losses are modest; variety is your ally.
Vitamin B6 Deficiency
Common vitamin B6 deficiency symptoms can include:
| Neurologic Symptoms | IrritabilityDepressionConfusionPeripheral neuropathy (nerve pain or tingling) |
| Dermatologic / Oral Symptoms | Seborrheic dermatitisCheilitis (cracked lips)Glossitis (inflamed tongue)Mouth sores |
| Hematologic / Immune Symptoms | Microcytic anemiaWeakened immune responseSlow healing |
| General Symptoms | FatigueLow energyPoor concentrationWeakness |
Who’s at risk? Older adults, alcohol use disorder, malabsorption, kidney disease, certain medications (e.g., isoniazid), and very restricted diets.
Safety: Upper Limits & Vitamin B6 Side Effects
Tolerable Upper Intake Levels (ULs) for Vitamin B6
| Age | Male | Female | Pregnancy | Lactation |
| 1–3 yrs | 30 mg | 30 mg | ||
| 4–8 yrs | 40 mg | 40 mg | ||
| 9–13 yrs | 60 mg | 60 mg | ||
| 14–18 yrs | 80 mg | 80 mg | 80 mg | 80 mg |
| 19+ yrs | 100 mg | 100 mg | 100 mg | 100 mg |
Vitamin B6 side effects (excess): High chronic intakes—often >100–200 mg/day for months—can cause sensory neuropathy (numbness, tingling, imbalance) and sometimes GI upset. If you notice neurologic symptoms, stop supplements and seek care. Vitamin B6 from food sources is completely safe and poses no toxicity risk.
