nutrient

Vitamin B6

A family of water-soluble compounds whose coenzyme form supports amino-acid, neurotransmitter and haem metabolism.

Vitamin B6 includes pyridoxine, pyridoxal and pyridoxamine and their phosphorylated forms. Pyridoxal 5′-phosphate is a major active coenzyme form.

What it does

Pyridoxal phosphate-dependent enzymes help transform amino acids, make neurotransmitters and haem, and regulate glycogen breakdown. Vitamin B6 also participates in one-carbon and immune processes.

Where it comes from

Fish, poultry, meat, potatoes, chickpeas and fortified foods provide B6 in several forms.

Food sources

Per 100 g

Food amounts and reference percentages, both per 100 g
Food	Per 100 g	Daily reference
Braised chicken breast	0.92 mg	54.18–57.56%
Roasted beef tenderloin	0.67 mg	39.41–41.88%
English walnuts, raw	0.66 mg	38.82–41.25%
Atlantic salmon, farmed, cooked (SR Legacy 2018)	0.65 mg	38.06–40.44%
Atlantic salmon, farmed, raw (SR Legacy 2018)	0.64 mg	37.41–39.75%

Show 31 more foods

Food amounts and reference percentages, both per 100 g
Food	Per 100 g	Daily reference
Rainbow trout, wild, raw (SR Legacy 2018)	0.41 mg	23.88–25.37%
Ground flaxseed	0.39 mg	23.12–24.56%
Braised chicken drumstick	0.37 mg	21.88–23.25%
Orange bell pepper, raw	0.33 mg	19.53–20.75%
Light tuna, canned in water, drained	0.32 mg	18.82–20%
Banana, ripe, raw	0.21 mg	12.29–13.06%
Chia seeds, dry	0.2 mg	11.88–12.63%
Spinach	0.2 mg	11.47–12.19%
Spinach, raw (SR Legacy 2018)	0.2 mg	11.47–12.19%
Lentils, cooked and salted (SR Legacy 2018)	0.18 mg	10.47–11.12%
Hass avocado, raw	0.17 mg	9.82–10.44%
Atlantic sardines, canned in oil (SR Legacy 2018)	0.17 mg	9.82–10.44%
Brown rice, long-grain, raw	0.16 mg	9.47–10.06%
Russet potato, raw	0.16 mg	9.24–9.81%
Mature carrots, raw	0.15 mg	8.59–9.12%
Hummus, commercial	0.14 mg	8.41–8.94%
Rolled oats	0.14 mg	7.94–8.44%
Orange sweet potato, peeled and raw	0.12 mg	7.29–7.75%
Almonds	0.1 mg	5.94–6.31%
Carrots, frozen and unprepared	0.09 mg	5.18–5.5%
Navel orange, raw	0.08 mg	4.65–4.94%
Almonds, dry-roasted and salted	0.08 mg	4.41–4.69%
Greek yogurt, plain nonfat	0.06 mg	3.76–4%
Grape tomatoes, raw	0.06 mg	3.53–3.75%
Low-fat milk, 1% and fortified	0.06 mg	3.53–3.75%
White rice, long-grain, raw	0.06 mg	3.41–3.62%
Cottage cheese, 2% fat	0.06 mg	3.35–3.56%
Soy milk, unsweetened and shelf-stable	0.06 mg	3.24–3.44%
Plain whole-milk yogurt	0.05 mg	2.65–2.81%
Red Delicious apple, raw	0.02 mg	1.24–1.31%
Oat milk, unsweetened and refrigerated	<0.01 mg	0.35–0.38%

Compared with EFSA’s adult reference of 1.6–1.7 mg/day. The percentage range reflects different adult reference groups.

About these amounts

These values describe the named food and preparation. A 100 g comparison is not a suggested serving. Small amounts are rounded for display; an unreported amount is not zero.

Healthy European adults; women / men. Population reference intake: 1.6–1.7 mg/day. These are population references, not individual targets.

Portions recorded by the source

Braised chicken breast: 1 piece (174 g) — 1.6 mg, 94.27–100.16% of the daily reference.
Roasted beef tenderloin: 1 roast (462 g) — 3.1 mg, 182.08–193.46% of the daily reference.
Braised chicken drumstick: 1 drumstick (104 g) — 0.39 mg, 22.76–24.18% of the daily reference.
Light tuna, canned in water, drained: 1 can (142 g) — 0.45 mg, 26.73–28.4% of the daily reference.
Hummus, commercial: 2 tablespoon (33.9 g) — 0.05 mg, 2.85–3.03% of the daily reference.
Almonds, dry-roasted and salted: 1 cup (135 g) — 0.1 mg, 5.96–6.33% of the daily reference.
Greek yogurt, plain nonfat: 1 container (156 g) — 0.1 mg, 5.87–6.24% of the daily reference.
Low-fat milk, 1% and fortified: 1 cup (246 g) — 0.15 mg, 8.68–9.23% of the daily reference.
Cottage cheese, 2% fat: 1 cup (220 g) — 0.13 mg, 7.38–7.84% of the daily reference.

The source records and EFSA guidance are linked in References below.

Forms

Pyridoxine
Pyridoxine is a form of Vitamin B6.
Pyridoxine is a named chemical form within its parent vitamin family.
Pyridoxal 5′-phosphate
Pyridoxal 5′-phosphate is a form of Vitamin B6.
Pyridoxal 5′-phosphate is a named chemical form within its parent vitamin family.

Worth knowing

B6 is a family of forms. Pyridoxine, pyridoxal and pyridoxamine are related forms of vitamin B6. The body processes them into the helper molecules used by enzymes.
Blood tests often measure PLP. Pyridoxal 5′-phosphate, usually shortened to PLP, is an active B6 form and the most common blood measure of B6 status. A result does not identify which food supplied the vitamin.