How to get B6 levels up through diet and supplementation

January 1, 2026 •

4 min read

Vitamin B6 is crucial for over 100 enzymatic reactions in the body, impacting metabolism, brain function, and the immune system. While outright deficiency is rare in developed countries, suboptimal levels are not uncommon among certain populations, especially those with pre-existing conditions.

Quick Summary

Learn how to raise your B6 levels by incorporating specific nutrient-dense foods into your diet. This guide details food sources, supplementation considerations, and potential health risks associated with a deficiency or excess intake.

Key Points

Dietary intake is primary: A primary method to support B6 levels is by consuming a varied diet reportedly rich in both animal-based (fish, liver) and plant-based (chickpeas, bananas, potatoes) sources.
Supplements may be considered: In cases of diagnosed deficiency, malabsorption, or for individuals on certain medications, a healthcare provider may suggest supplementation with pyridoxine hydrochloride (pyridoxine HCl) or pyridoxal-5-phosphate (P5P).
Discuss supplementation with a professional: High doses of B6 from supplements can potentially cause nerve damage. It is advisable to always consult a healthcare provider for guidance on supplementation.
Recognize potential deficiency signs: Reported signs of low B6 status may include fatigue, skin rashes, oral sores, mood changes, and neuropathy.
Identify potential risk factors: Be aware of conditions and factors that may increase your risk of potentially low B6, including alcohol dependence, chronic kidney disease, autoimmune disorders, and the use of certain medications.
Consider bioavailability: The body is reported to absorb B6 from animal sources more efficiently than from plant sources. Combining different foods can contribute to good overall intake.

Understanding the Importance of Vitamin B6

Vitamin B6, also known as pyridoxine, is a water-soluble vitamin essential for numerous bodily functions. It plays a key role in brain development, neurotransmitter synthesis (like serotonin and dopamine), and the creation of hemoglobin, which carries oxygen in red blood cells. Because the body does not store B6, a consistent daily intake from diet is considered necessary to help maintain adequate levels. While a balanced diet is typically enough for most people, certain factors can contribute to low B6 status.

Recognizing a B6 Deficiency

Identifying a B6 deficiency can be difficult as symptoms are often non-specific and may overlap with other conditions. However, recognizing potential signs may prompt further investigation and consultation with a healthcare professional. Common reported symptoms include:

Fatigue and Weakness: A lack of B6 may lead to a form of anemia, potentially causing overall weakness.
Skin Rashes: A scaly, itchy rash (seborrheic dermatitis) has been reported to appear on the scalp, face, and chest in cases of deficiency.
Oral Symptoms: This may include a swollen tongue (glossitis), a sore mouth, and cracks at the corners of the lips (cheilosis).
Mood Changes and Neurological Issues: Reported symptoms may include confusion, depression, irritability, and nerve damage (peripheral neuropathy) characterized by numbness and tingling in the extremities.

Increasing B6 Levels Through Diet

A primary way to support your B6 levels is by focusing on nutrient-dense foods. A wide variety of plant and animal sources contain B6. Incorporating a diverse range of these foods into your diet can help contribute to adequate intake.

Some reported dietary sources of B6 include:

Animal-Based Sources
- Fish (tuna, salmon)
- Beef liver and other organ meats
- Poultry (chicken and turkey breast)
Plant-Based Sources
- Chickpeas (garbanzo beans)
- Starchy vegetables (potatoes, sweet potatoes)
- Fruits (bananas, papayas, oranges)
- Nuts and seeds (sunflower seeds, pistachios)
- Legumes (soybeans, lentils)
Fortified Foods
- Many breakfast cereals are fortified with B vitamins.

Maximizing B6 Absorption from Food

The body absorbs different forms of B6 with varying efficiency. Vitamin B6 from animal products tends to be considered more bioavailable than that from plant sources. Plant sources like grains and legumes contain a glycosylated form of B6 with potentially reduced bioavailability. Combining B6-rich foods with other nutrients like magnesium and zinc may aid in absorption. Processing and cooking can also affect vitamin content, with some B6 potentially lost during extensive food processing.

Supplementation: When it May Be Considered

For some individuals, diet alone may not be sufficient to maintain adequate B6 levels, especially those with certain health conditions, malabsorption issues, or who take medications that may interfere with B6 metabolism. In these cases, a healthcare provider may suggest a supplement. Vitamin B6 is available in multivitamins, B-complex supplements, and as a standalone product.

Forms of Supplements: The most common form is pyridoxine hydrochloride (pyridoxine HCl). Some functional supplements use the active coenzyme form, pyridoxal-5-phosphate (P5P), which may be more easily utilized by the body.
Consult a Professional: It is advisable to consult a healthcare provider before starting any new supplement regimen. They can assess your individual needs and help determine if supplementation is appropriate and what form and amount might be suitable.

Potential Risks of High Dose Supplementation

While B6 from food is generally safe, high doses from supplements can potentially cause adverse effects, including nerve damage (sensory neuropathy). Excessive intake from supplements over a prolonged period may lead to neurological issues. It is important to discuss appropriate use with a healthcare professional and be aware of potential side effects.

Factors Affecting B6 Status

Besides dietary intake, several factors may influence your B6 status and put you at a higher risk for potentially low levels. These include:

Alcohol Consumption: Chronic alcohol use is reported to interfere with B6 metabolism and may lead to lower levels.
Chronic Kidney Disease: Individuals with kidney problems or on dialysis often report low B6 concentrations, possibly due to increased metabolic clearance.
Malabsorption Syndromes: Conditions like celiac disease or inflammatory bowel disease may potentially reduce the absorption of B6 from food.
Medications: Certain drugs, such as some antiepileptic medications and isoniazid (used for tuberculosis), have been associated with depleting B6 levels.
Pregnancy: The metabolic demands of pregnancy may increase the need for B6.

A Comparison of Dietary B6 Sources


Source Type	Food Examples	Bioavailability and Notes
Animal-Based	Tuna, Salmon, Beef Liver, Chicken Breast	Reported high bioavailability (~79%). Considered a rich source of the nutrient.
Plant-Based	Chickpeas, Bananas, Potatoes, Sunflower Seeds, Soybeans	Considered good sources but may have lower bioavailability (~71%) than animal products. B6 is often in a glycosylated form.
Fortified Foods	Breakfast Cereals	Can be a significant source of B6 in some diets. Bioavailability may be similar to supplements.
Raw vs. Cooked	Carrots (raw vs. cooked), Broccoli (raw vs. processed)	Processing can alter the form of B6, sometimes potentially increasing the amount of glycosylated B6.

Conclusion

Supporting healthy B6 levels often involves prioritizing a balanced diet rich in both animal and plant-based sources. For those with underlying health issues or lifestyle factors that might hinder B6 absorption, a healthcare provider may suggest supplementation. However, it is vital to discuss supplementation with a healthcare professional to understand its appropriate use and potential considerations. By combining a diverse diet and consulting with a healthcare provider regarding supplementation when needed, you can work towards supporting your B6 levels and overall health. For additional general information on vitamin B6, you may consult resources such as the fact sheets from the NIH Office of Dietary Supplements(https://ods.od.nih.gov/factsheets/VitaminB6-Consumer/).

Frequently Asked Questions

To support B6 naturally, focus on foods like fish (tuna, salmon), beef liver, chicken breast, chickpeas, bananas, and potatoes. Nuts, seeds, and some fortified cereals are also reported to contain B6.

B6 supplements are reported to be effective for addressing a deficiency, especially in individuals with poor absorption or specific medical conditions. The most common form is pyridoxine hydrochloride, though P5P is a more active form.

Low B6 levels may lead to various reported effects, including fatigue, anemia, skin rashes, oral problems like glossitis, depression, confusion, and peripheral neuropathy (tingling in hands and feet).

Excessive intake of B6 from supplements can be potentially harmful and cause nerve damage. It is very rare to reportedly get too much B6 from food alone. Discuss appropriate intake with a healthcare professional.

Individuals with impaired renal function, autoimmune disorders like rheumatoid arthritis, malabsorption syndromes such as celiac disease, and those with chronic alcohol dependence are reported to be at higher risk.

Absorption may be supported by addressing underlying malabsorption issues and potentially ensuring adequate stomach acid and other nutrients like magnesium and zinc. Note that animal sources of B6 are generally considered more bioavailable than plant sources.

Pyridoxine HCl is a common and reported well-absorbed form, while pyridoxal-5-phosphate (P5P) is the active coenzyme form of B6. P5P may not require liver conversion and may be more readily utilized by the body.