Are you ready to unlock the secrets of vitamin B6-rich foods and transform your health?
Vitamin B6 is a powerhouse nutrient vital for metabolism, brain function, and immune support. In this article, we’ll explore how to find the best vitamin B6-rich foods and recipes using the lists and charts Optimisers use in our Micros Masterclass.
Discover why vitamin B6 is crucial, its role in metabolism and mood regulation, and the symptoms of deficiency. Explore satiety responses and optimal intake levels, and embark on a journey to a healthier, nutrient-rich lifestyle.
Let’s dive into the world of vitamin B6 and unlock your full nutrient potential for a brighter, healthier you!
- High Vitamin B6 Food Sources (Per Serving)
- Vitamin B6 Rich Food Sources (Per Calorie)
- Vitamin B6 Food Chart
- How Much Vitamin B6 Do You Need?
- Vitamin B6-Rich Recipes
- Benefits of Vitamin B6
- What Does Vitamin B6 (Pyridoxine) Do in Your Body?
- Symptoms of Pyridoxine (Vitamin B6) Deficiency
- Who is at Risk of B6 Deficiency?
- Vitamin B6 Toxicity
- Optimal Vitamin B6 Intake
- Availability of Vitamin B6 in The Food System
- Bioavailability of Vitamin B6
- Processing Losses
- Synergistic Nutrients
- How Can I Calculate if I am Getting Enough Vitamin B6?
- Nutrient Density Starter Pack
- Nutrient Series
High Vitamin B6 Food Sources (Per Serving)
If you find yourself falling short of the recommended thiamine intake, it’s time to focus on foods that pack in more vitamin B6 per serving.
To help you get started, the infographic below shows the vitamin B6 provided by popular foods in the average serving sizes consumed by our Optimisers.
Once you’re ready to revitalise your diet with a wider variety of high-thiamine foods, download our printable list of foods with more vitamin B6 per serving here.
Vitamin B6 Rich Food Sources (Per Calorie)
Once you know you’re getting the minimum amount of vitamin B6 your body needs, you can zero in on foods that deliver more thiamine per calorie to increase your satiety and nutrient density. The infographic below shows popular foods that provide more vitamin B6 per calorie.
For more variety, check out our printable list of vitamin B6-rich foods per calorie.
Vitamin B6 Food Chart
The chart below shows a range of popular foods in terms of vitamin B6 (per calorie) vs. vitamin B6 (per serving). For more details, you can dive into the interactive Tableau version of this chart (on your computer) or check out the food lists below.
How Much Vitamin B6 Do You Need?
Clinical deficiencies are seen with intakes of less than 0.5 mg/day of vitamin B6, but 1.1 mg/day is required to maintain long-term tissue stores of B6.
Our satiety analysis reveals that your body craves at least 1.5 mg of vitamin B6 per 2000 calories, which is slightly more than the Dietary Reference Intake of 1.3 mg for men. Achieving the optimal intake of 4.0 mg per 2000 calories aligns with an impressive 24 % reduction in energy intake.
However, as we can see in the chart below, simply adding more vitamin B6 from a supplement or fortified, processed foods to an otherwise nutrient-poor diet does not necessarily provide greater satiety.
Vitamin B6-Rich Recipes
Elevate your culinary game with our chart, showcasing over 1400 NutriBooster recipes used in our Micros Masterclass. We’ve plotted these recipes based on vitamin B6 content versus protein percentage. The further right you go, the more vitamin B6 you can enjoy with fewer calories.
Dive into the details with our interactive Tableau chart on your computer. Click on each recipe to uncover the magic behind it and even feast your eyes on mouthwatering pictures!
Benefits of Vitamin B6
- Helps with the metabolism of amino acids: Vitamin B6 is involved in the metabolism of amino acids, which are the building blocks of proteins. It helps break down amino acids and convert them into other substances the body can use.
- Supports the nervous system: Vitamin B6 is involved in producing neurotransmitters, which are chemicals that allow nerve cells to communicate with each other. It is also important for the production of myelin, which is the protective covering around nerve cells.
- Helps with the production of red blood cells: Vitamin B6 is involved in the production of hemoglobin, the protein in red blood cells that carries oxygen throughout the body.
- Supports the immune system: Vitamin B6 is involved in producing white blood cells, which are important for fighting off infections and diseases.
- May reduce the risk of certain health conditions: Studies have suggested that vitamin B6 may help to reduce the risk of heart disease, cognitive decline, and some types of cancer.
- Additionally, some research indicates a potential role of Vitamin B6 in diabetes management.
- Pyridoxine keeps your mood in check, as it’s responsible for creating neurotransmitters like serotonin, norepinephrine, gamma-butyric acid (GABA), and dopamine.
- Vitamin B6 is also essential for pregnancy for both mother and baby’s health.
What Does Vitamin B6 (Pyridoxine) Do in Your Body?
- Vitamin B6 is critical to utilising the protein, fat and carbohydrate you consume from food. However, it is most involved with protein metabolism.
- Pyridoxine is a coenzyme, making it a cofactor in over 100 enzymes involved in human metabolism.
- We need vitamin B6 to create red blood cells, antibodies, and haemoglobin.
- Pyridoxine keeps your mood in check, as it’s responsible for the creation of neurotransmitters like serotonin, norepinephrine, gamma-butyric acid (GABA), and dopamine.
- The body uses vitamin B6 to synthesise and break down sex steroid hormones like estrogen to regulate the reproductive system. For this reason, it can be helpful to manage symptoms of PMS like water retention.
- Vitamin B6 has a role in sleep regulation due to its involvement in neurotransmitter synthesis.
- Adequate pyridoxine is also critical to growth, cognitive development, immune function, and evading fatigue.
- B6 is essential for the health and integrity of the nervous system because it maintains your nerves and decreases harmful substances that can contribute to conditions like Alzheimer’s.
- Pyridoxine helps manage cardiovascular disease as it is known to improve homocysteine levels.
- B6 helps to ensure you sleep well by regulating your body’s level of the amino acid tryptophan, which is a precursor to melatonin.
- Pyridoxine helps manage, prevent, and counter inflammatory conditions like autoimmunity, cardiovascular disease, and cancer.
- Adequate vitamin B6 is crucial for metabolising substances like oxalate and preventing kidney stones.
- Randomised controlled trials have found that Vitamin B6 helps with morning sickness and nausea in pregnancy and manages carpel tunnel syndrome.
Symptoms of vitamin B6 deficiency include:
- hair loss,
- normocytic anemia,
- loss of appetite,
- mouth ulcers,
- cognitive changes,
- a swollen tongue (glossitis),
- pins and needles,
- electric shock sensations,
- sleepiness and fatigue,
- poor wound healing,
- joint pain,
- flaky skin,
- hearing problems, and
- growth retardation.
Who is at Risk of B6 Deficiency?
- B6 deficiency is rare in the Western world, where nutrient-dense or fortified foods are readily available. However, those who live in parts of the world where nutrient-poor foods are staples are at risk for deficiency.
- Individuals who suffer from alcoholism, obesity, and protein malnutrition are at a higher risk for B6 deficiency. In addition, because B6 is absorbed in the small intestine, someone with inflammatory bowel disease (IBD), irritable bowel syndrome (IBS), poor digestion, Celiac disease, or bariatric surgery may have difficulty absorbing their B6.
- People who are also at risk of becoming deficient in vitamin B6 are those with increased metabolic demands, like those with renal disorders, autoimmunity, or someone taking certain medications like steroids.
Vitamin B6 is water-soluble. However, long-term supplementation of very high doses of vitamin B6 (greater than 1,000 mg per day) for extended periods is known to result in painful neurological symptoms known as sensory neuropathy. An Upper Intake Level has been set at 100 mg/day for this reason.
Because specific vitamins and minerals work antagonistically to one another, consuming large amounts of isolated supplements like B1 (thiamine) can contribute to a deficiency in vitamin B6 over time. Hence, you should focus on whole foods for your vitamins and minerals because they include a complete profile of synergistic nutrients.
Based on the robust satiety response data, we have set a stretch target of 5.0 mg/2000 calories for vitamin B6.
Once you start to get the hang of nutrient density, you could ‘level up’ by working to achieve these stretch targets to optimise your nutrition. For more details, see:
Availability of Vitamin B6 in The Food System
The data in the chart below illustrates the increase in vitamin B6 fortification during the 1970s (data from the USDA Economic Research Service). However, there has been an overall decrease in B6 in the food system since the USDA Dietary Guidelines in 1977. It’s important to note that the rise of obesity closely follows the rise in dietary B6 from fortified foods.
Consuming enough B6 to meet the EAR is not hard if someone consumes either fortified foods or whole foods. However, you will need to go out of your way to achieve the DRI and the stretch target.
Studies have shown that the bioavailability of B6 in animal foods is much higher than in plant foods. About 75% of the vitamin B6 is bioavailable on a mixed diet.
- Similar to the other B vitamins, vitamin B6 becomes unstable when exposed to light, and 75% is lost from grains during the milling process.
- When we cook B6-rich foods, we can expect to lose 30 to 45% from heat, 70% when we freeze fruits and vegetables, and 50 to 70% when processing meat.
Vitamin B6 works synergistically with vitamins B1, B2, B3, B6, B12, C, E, biotin, chromium, copper, folate, leucine, magnesium, potassium, phosphate, selenium, sodium and zinc. For this reason, it is best to consume vitamin B6 from food sources that contain a complete nutrient profile to avoid imbalance.
How Can I Calculate if I am Getting Enough Vitamin B6?
Curious about your Vitamin B1 intake? Take our Free 7-Day Nutrient Clarity Challenge and discover if you’re hitting the Vitamin B6 sweet spot in your diet.
You’ll receive a curated list of foods and tantalising NutriBooster recipes that not only fill your Vitamin B6 gaps but also ensure you’re not missing out on critical nutrients.
Ready to unlock your nutrient potential? Join the challenge and embark on a journey towards a brighter, healthier you!
Nutrient Density Starter Pack
Ready to supercharge your nutrition? Get our Nutrient Density Starter Pack – your all-access pass to a healthier, more vibrant you!
In our quest to make Nutritional Optimization a breeze, we’re thrilled to offer you this treasure trove of tools and resources when you join our vibrant Optimising Nutrition Community:
- Food Lists: Discover our carefully crafted lists optimised for each essential nutrient, tailored to your goals, preferences, and unique conditions.
- The Healthiest Meal Plan in the World: Peek into a week of mouthwatering, nutrient-dense meals that’ll leave you satisfied and energised.
- Recipes: Download delectable samples from our NutriBooster recipe books, designed to elevate your nutrition while tantalising your taste buds.
- 7-Day Nutrient Clarity Challenge: Unearth your priority nutrients and pinpoint the foods and meals that pack a nutrient punch so you can kickstart your journey to better health.
Don’t miss out on this incredible opportunity to transform your nutrition effortlessly. Join our community and unlock your path to a healthier, more vibrant you!”
- Biotin (B7)
- Vitamin A
- Vitamin E
- Thiamine (B1)
- Riboflavin (B2)
- Niacin (B3)
- Pantothenic acid (B5)
- Vitamin B6
- Folate (B9)
- Vitamin B12
- Vitamin C
- Vitamin D
- Vitamin K1
- Vitamin K2