How to Naturally Increase Your Vitamin B6 Levels

November 17, 2025 •

4 min read

According to the National Institutes of Health, vitamin B6 is a water-soluble nutrient found naturally in many foods and added to others. Understanding what increases B6 levels is crucial for maintaining proper brain function, a healthy immune system, and energy metabolism, as your body does not store it long-term.

Quick Summary

This guide details the food sources and supplements that can increase B6 levels. It explains how to incorporate B6-rich foods into your diet and discusses when professional medical advice on supplementation is necessary.

Key Points

Diverse Diet: A varied diet including animal and plant-based foods is the most reliable and safest way to increase B6 levels.
Rich Food Sources: Excellent dietary sources include fish (tuna, salmon), poultry, chickpeas, potatoes, and bananas.
Water-Soluble Nature: Vitamin B6 is water-soluble, so a daily intake is necessary as the body does not store it.
Supplements are an Option: In cases of diagnosed deficiency, certain medical conditions, or specific dietary needs, supplements can be used under a doctor's supervision.
Avoid Supplement Overdose: High-dose, long-term supplementation can lead to nerve damage (peripheral neuropathy); food-based B6 does not pose this risk.
Consult a Professional: Always speak with a healthcare provider before taking supplements to determine the correct dosage and avoid toxicity.

Top Food Sources for Increasing B6 Levels

The most effective and safest way to increase your vitamin B6 levels is through a balanced diet rich in nutrient-dense foods. Since vitamin B6 is water-soluble, it needs to be replenished daily, and a diverse diet is the best approach. Animal products tend to be rich sources, but many excellent plant-based options are also available. Cooking methods can impact the vitamin's bioavailability, so opting for fresher, less-processed foods is often ideal.

Animal-Based Sources

Fish: Yellowfin tuna and sockeye salmon are particularly high in vitamin B6. A three-ounce serving of cooked yellowfin tuna can provide over half of the recommended daily value. Mackerel and sardines are also excellent choices.
Poultry and Meat: Roasted chicken breast and turkey are significant contributors to your daily B6 intake. For those who consume organ meats, beef liver is an exceptionally potent source.
Other Animal Products: Eggs and cottage cheese contain moderate amounts of vitamin B6 and can contribute to your overall intake.

Plant-Based Sources

Legumes: Chickpeas, also known as garbanzo beans, are one of the most concentrated plant-based sources of vitamin B6. A single cup can provide a significant portion of your daily needs. Lentils and soybeans are also good sources.
Starchy Vegetables: The ubiquitous potato is a major source of vitamin B6 for many people. Other starchy options like sweet potatoes and winter squash also contain appreciable amounts.
Fruits: While most citrus fruits are not known for their high B6 content, non-citrus fruits like bananas, watermelon, and avocado are reliable sources. A medium banana can provide a quarter of your daily value.
Nuts and Seeds: Walnuts, sunflower seeds, and sesame seeds offer a healthy dose of vitamin B6 in addition to other beneficial nutrients.
Fortified Cereals and Grains: Many breakfast cereals and breads are fortified with B vitamins, including B6, making them a convenient way to boost intake. Grains like bulgur and brown rice also contain some B6.

The Role of Supplements in Increasing B6 Levels

While a balanced diet is the preferred method for maintaining healthy B6 levels, supplements can be beneficial in certain situations, particularly for those with absorption issues, restricted diets, or specific medical conditions. Vitamin B6 supplements are available as standalone products or as part of a B-complex vitamin or multivitamin.

When to Consider Supplements:

Underlying Medical Conditions: Individuals with conditions such as kidney disease, alcohol dependence, or malabsorption disorders like celiac disease may require supplements to maintain adequate levels.
Certain Medications: Some drugs, such as isoniazid, can interfere with B6 metabolism, necessitating supplementation under a doctor's supervision.
Pregnancy and Lactation: Pregnant women have a higher B6 requirement, and supplements may be recommended by a healthcare provider, especially if dealing with morning sickness.
Strict Plant-Based Diets: While many plant-based foods contain B6, those on very restrictive diets may need supplementation, as some research suggests the vitamin is more bioavailable from animal sources.

Caution Regarding Supplementation:

It is critical to note that high-dose, long-term vitamin B6 supplementation can lead to toxicity, resulting in nerve damage (peripheral neuropathy). Unlike food sources, which rarely cause an overdose, supplements can contain extremely high concentrations. This can cause symptoms like numbness, tingling, and difficulty with coordination. Therefore, it is essential to consult a healthcare professional before starting any B6 supplement regimen.

Comparing B6 Sources: Foods vs. Supplements


Feature	Dietary Sources (Foods)	Supplements (Pyridoxine HCl)
Effectiveness	Highly effective for daily maintenance; often combined with other nutrients for optimal absorption.	Can provide a large, targeted dose to correct a deficiency quickly.
Risk of Toxicity	Extremely low risk; your body naturally regulates intake from food.	High risk with long-term, high-dose use, potentially causing nerve damage.
Absorption	Generally good, though can be affected by factors like aging or medical conditions.	Absorbed well, but excess is quickly excreted, limiting long-term storage.
Best For	Everyday intake for general health and wellbeing.	Treating a clinically diagnosed deficiency or supporting specific medical needs.

Conclusion: Strategic Choices to Elevate B6

Increasing your vitamin B6 levels is most effectively and safely achieved by incorporating a variety of B6-rich foods into your daily diet. Excellent choices include fish like tuna and salmon, poultry, legumes such as chickpeas, and starchy vegetables like potatoes. For those with deficiencies due to specific medical conditions, medications, or dietary restrictions, supplements can provide the necessary boost, but they must be used cautiously and under medical supervision due to the risk of toxicity. Always prioritize food sources as your primary way to obtain this essential nutrient, ensuring a varied diet for optimal health. For more detailed information on nutrient guidelines, consult a reliable source like the NIH Office of Dietary Supplements.

Frequently Asked Questions

Some of the foods highest in vitamin B6 include chickpeas, beef liver, yellowfin tuna, sockeye salmon, and fortified breakfast cereals.

No, it is highly unlikely to get too much vitamin B6 from food alone. High levels are almost exclusively associated with long-term, high-dose supplementation.

For most people, food is the best source of vitamin B6. Supplements should only be used to treat a diagnosed deficiency or for specific medical reasons, under a doctor's care.

Excessive intake of B6 from supplements can lead to vitamin B6 toxicity, which may cause nerve damage known as peripheral neuropathy. Symptoms include numbness, tingling, and poor coordination.

As a water-soluble vitamin, B6 can be lost during cooking, especially through prolonged heat and leaching into water. Steaming or eating foods raw can help preserve content.

Symptoms of a deficiency can include fatigue, irritability, anemia, skin rashes, and neurological issues like confusion or tingling in the hands and feet.

Individuals at a higher risk include the elderly, alcoholics, pregnant women, and those with certain medical conditions like kidney disease or malabsorption issues.