Nutrient glossary
What is vitamin B6?
Vitamin B6 handles amino acid metabolism and neurotransmitter production, from chickpeas, fish, poultry, bananas and potatoes.
Reviewed 20 July 2026. General information, not medical advice.
The short version
More than a hundred enzymes use B6, most of them working on protein: converting amino acids, making serotonin, dopamine and GABA, and forming haemoglobin. Needs scale loosely with protein intake.
Chickpeas, salmon, chicken, potatoes and bananas are strong sources, so both plant-forward and meat-based diets reach it comfortably.
Daily reference
1.4 mg a day
The reference is 1.4 mg a day for men and 1.2 mg for women. Very high supplemental doses taken long-term can damage nerves, so food is the safe ceiling.
This is the fixed adult reference used across these pages. In the app, your amount adjusts to your body and way of eating.
Best food sources of vitamin B6
Full ranking| Food | Per serving | Per 100g |
|---|---|---|
| Tuna Steak | 1.4 mg | 1 mg |
| Chicken Breast | 1 mg | 0.6 mg |
| Sirloin Steak | 0.9 mg | 0.6 mg |
| Salmon Fillet | 0.9 mg | 0.6 mg |
| Pork Tenderloin | 0.9 mg | 0.7 mg |
| Halibut | 0.9 mg | 0.6 mg |
| Pork Chop | 0.9 mg | 0.7 mg |
| Beef Liver | 0.9 mg | 1 mg |
Common questions
- Does B6 help with PMS?
- Some trials show modest benefit around 50 to 100 mg a day, but long-term high doses risk nerve damage, so it belongs under clinical advice.
- What are the best food sources of B6?
- Chickpeas are the standout, with salmon, chicken breast, potatoes and bananas close behind.