Where Do Humans Get Vitamin B6? A Comprehensive Guide

October 21, 2025 •

4 min read

Vitamin B6, also known as pyridoxine, is a vital water-soluble nutrient involved in over 100 enzyme reactions in the body. Because the human body cannot produce this essential vitamin, understanding where do humans get vitamin B6 is crucial for maintaining proper function and preventing deficiency. This guide explores the most effective dietary sources and how to ensure adequate intake.

Quick Summary

This article details the primary dietary sources of vitamin B6, a water-soluble nutrient critical for metabolism and neurological health. It outlines top food sources, explains the importance of balanced intake, and discusses the role of both animal-based and plant-based foods in meeting daily requirements.

Key Points

Rich Animal Sources: The highest concentrations of vitamin B6 are found in animal products like beef liver, tuna, and salmon.
Abundant Plant Options: Excellent plant-based sources include chickpeas, potatoes, bananas, and fortified breakfast cereals, ensuring accessibility for all diets.
Daily Replenishment is Key: Since vitamin B6 is water-soluble and not stored by the body, a consistent intake through diet is necessary every day.
Supports Vital Functions: Adequate B6 intake is critical for metabolic processes, neurotransmitter production for mood regulation, and immune system health.
Bioavailability Varies: Animal sources generally offer higher bioavailability, but a diverse, well-planned plant-based diet can still provide ample amounts.
Cooking Can Reduce Content: Heat and water can destroy B vitamins. Opt for gentler cooking methods or raw preparation to maximize nutrient retention.

The Importance of Vitamin B6

Vitamin B6, a powerhouse nutrient, plays an indispensable role in numerous bodily processes, from metabolism to brain function. As a water-soluble vitamin, the body does not store it in significant amounts, meaning a consistent daily supply is necessary to avoid depletion. Ensuring a steady intake of vitamin B6 supports the immune system, promotes the creation of hemoglobin for oxygen transport, and aids in the synthesis of neurotransmitters that regulate mood and cognitive function.

Animal-Based Sources of Vitamin B6

For those who consume animal products, a wide variety of options are rich in vitamin B6. These sources often offer a high concentration of the nutrient, making it easier to meet daily requirements through a balanced diet.

Fish: Yellowfin tuna and sockeye salmon are excellent sources of vitamin B6. A 3-ounce serving of cooked yellowfin tuna can provide over half of the daily recommended intake.
Organ Meats: Beef liver is one of the richest sources available, with a single serving providing a substantial portion of the daily value.
Poultry: Chicken and turkey breasts contain good amounts of vitamin B6, especially when roasted.
Pork: Lean pork tenderloin is another reliable source that can contribute significantly to your daily intake.
Ground Beef: An 85% lean broiled ground beef patty also offers a good amount of the vitamin.

Plant-Based and Fortified Sources

Vegetarians and vegans can also easily find sufficient vitamin B6 from a variety of plant-based foods and fortified products. The key is incorporating a diverse range of these items into your meals.

Legumes: Chickpeas are a standout source, with a single cup of canned chickpeas providing a high percentage of the daily value. Other legumes, like lentils and soybeans, also contribute.
Starchy Vegetables: Potatoes and sweet potatoes are great options. A single boiled potato or a cup of cooked sweet potato provides a solid dose of B6.
Fruits: Bananas are a well-known source, with a medium banana offering a quarter of the daily value. Other fruits like avocados, papayas, and watermelon also contain B6.
Fortified Cereals and Grains: Many breakfast cereals are fortified with B vitamins, including B6, making them a common source for many adults. Whole grains like oats and brown rice are also good choices.
Nuts and Seeds: Nuts, especially pistachios and walnuts, along with sunflower and sesame seeds, are excellent plant-based sources.

Bioavailability of Vitamin B6

The body's ability to absorb and utilize vitamin B6 from different sources, known as bioavailability, is an important factor to consider. While animal sources typically have a higher bioavailability, a balanced plant-based diet can still provide plenty of usable B6.

Comparison Table: Top Vitamin B6 Sources


Food Source (Serving Size)	Vitamin B6 Content (mg)	Source Type	Bioavailability Consideration
Chickpeas (1 cup, canned)	1.1	Plant-based	High-quality source for vegans and vegetarians.
Beef Liver (3 oz, pan fried)	0.9	Animal-based	One of the highest concentrations, but also high in cholesterol.
Yellowfin Tuna (3 oz, cooked)	0.9	Animal-based	Excellent source, also rich in omega-3s.
Salmon (3 oz, cooked)	0.6	Animal-based	Very good source, heart-healthy.
Chicken Breast (3 oz, roasted)	0.5	Animal-based	Common and reliable source.
Potato (1 cup, boiled)	0.4	Plant-based	Good staple source, especially with the skin.
Banana (1 medium)	0.4	Plant-based	Convenient and easy to incorporate into daily snacks.

Strategies for Ensuring Adequate Vitamin B6 Intake

To ensure you're getting enough vitamin B6, consider these dietary strategies:

Diversify Your Diet: Don't rely on just one or two food types. A wide variety of meats, fish, legumes, and produce will cover your bases.
Opt for Whole Grains: Choose brown rice and whole wheat bread over refined white versions, as processing removes many B vitamins.
Cook Gently: B vitamins are water-soluble and can be destroyed by heat. Minimize cooking times and use less water to preserve nutrient content.
Consider Fortified Foods: Incorporate fortified breakfast cereals or other products into your meals, especially if dietary intake is a concern.
Consult a Professional: If you have dietary restrictions or underlying health conditions, speaking with a doctor or dietitian can help you determine the right strategy, which might include supplements. The National Institutes of Health Office of Dietary Supplements provides detailed fact sheets on vitamin B6 recommendations and safety.

Conclusion

For humans, vitamin B6 comes from a diverse array of animal and plant-based foods, as well as fortified products. By focusing on a balanced diet that includes fish, poultry, legumes, and starchy vegetables, most individuals can readily obtain the amount needed for optimal health. Consistent intake is key because the body does not store this water-soluble vitamin long-term. Whether you eat meat or follow a vegetarian or vegan lifestyle, a well-planned diet makes it easy to source this crucial nutrient and support essential bodily functions.

Frequently Asked Questions

Some of the richest sources of vitamin B6 include chickpeas, beef liver, tuna, and salmon. For plant-based diets, chickpeas and starchy vegetables like potatoes are excellent options.

Yes, it is possible to get enough vitamin B6 from a vegetarian or vegan diet. Excellent plant-based sources include chickpeas, potatoes, bananas, and fortified cereals.

Yes, as a water-soluble vitamin, B6 can be degraded by heat and lost in cooking water. To minimize nutrient loss, use cooking methods that require less water or less time, like steaming or sautéing.

Symptoms of a B6 deficiency can include fatigue, skin rashes, confusion, depression, a weakened immune system, and a swollen tongue. Severe cases can lead to neurological issues like numbness and tingling.

The recommended daily amount of vitamin B6 for adults generally ranges from 1.3 to 1.7 milligrams, with specific needs varying by age, gender, and life stage (e.g., pregnancy).

For most healthy adults with a balanced and varied diet, B6 supplements are not necessary. However, certain groups, such as those with malabsorption issues, kidney disease, or specific dietary restrictions, may benefit from supplementation under medical supervision.

While unlikely from food sources alone, excessive intake of vitamin B6 from supplements can be harmful. High doses can lead to nerve damage, and it is important to not exceed the tolerable upper intake level of 100 mg per day for adults unless directed by a doctor.