Vitamin B6

What is vitamin B6 and what does it do?

Vitamin B6 is a vitamin that is naturally present in many foods. The body needs vitamin B6 for more than 100 enzyme reactions involved in metabolism. Vitamin B6 is also involved in brain development during pregnancy and infancy as well as immune function.

How much vitamin B6 do I need?

The amount of vitamin B6 you need depends on your age. Average daily recommended amounts are listed below in milligrams (mg).

Life Stage Recommended Amount
Birth to 6 months

0.1 mg

Infants 7–12 months

0.3 mg

Children 1–3 years

0.5 mg

Children 4–8 years

0.6 mg

Children 9–13 years

1.0 mg

Teens 14–18 years (boys)

1.3 mg

Teens 14–18 years (girls)

1.2 mg

Adults 19–50 years

1.3 mg

Adults 51+ years (men)

1.7 mg

Adults 51+ years (women)

1.5 mg

Pregnant teens and women

1.9 mg

Breastfeeding teens and women

2.0 mg

What foods provide vitamin B6?

Vitamin B6 is found naturally in many foods and is added to other foods. You can get recommended amounts of vitamin B6 by eating a variety of foods, including the following:

  • Poultry, fish, and organ meats, all rich in vitamin B6.
  • Potatoes and other starchy vegetables, which are some of the major sources of vitamin B6 for Americans.
  • Fruit (other than citrus), which are also among the major sources of vitamin B6 for Americans.

What kinds of vitamin B6 dietary supplements are available?

Vitamin B6 is available in dietary supplements, usually in the form of pyridoxine. Most multivitamin-mineral supplements contain vitamin B6. Dietary supplements that contain only vitamin B6, or vitamin B6 with other B vitamins, are also available.

Read more about Vitamin B6 from the Health Professionals

Office of Dietary Supplements

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