Protein metabolism
Vitamin B6 coenzymes help metabolize amino acids.
Vitamin B6
VitaminVitamin B6 helps your body use protein and supports neurotransmitter production, hemoglobin formation, and other everyday metabolic reactions.
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What it is
What Is Vitamin B6?
Vitamin B6 helps your body use protein and supports neurotransmitter production, hemoglobin formation, and other everyday metabolic reactions.
You do not need to memorize a nutrient chart. The useful part is knowing where it shows up in food, roughly how much you need, and what that can look like on an actual plate.
What the body uses it for
What Vitamin B6 Actually Does
Neurotransmitters
It participates in the synthesis of several neurotransmitters.
Hemoglobin
Vitamin B6 contributes to normal hemoglobin formation.
One-carbon metabolism
It participates in homocysteine and related metabolic pathways.
How much you need
How Much Do You Need?
Recommended amounts depend on the nutrient, age, sex, and life stage. Some compounds do not have an established Dietary Reference Intake.
Use the authoritative source below for the current RDA, AI, upper limit, or other guidance that applies to Vitamin B6.
See current intake guidance →Food sources
Where Vitamin B6 Shows Up in Food
You do not need to memorize this list. These are everyday examples of foods that can contribute Vitamin B6. Amounts can change with serving size, variety, preparation, and fortification.
Chickpeas
Salmon and tuna
Poultry
Potatoes
Bananas
Food composition reference: USDA FoodData Central.
Make it useful
What Does That Look Like on a Plate?
Knowing what is in your food is useful. Knowing what to do with it is better. Pick a food. Find a recipe. See what you already have. Plan the meal. Buy what is missing. Then go eat food.
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A little context matters
When More Isn't Better
Long-term high-dose vitamin B6 supplements can cause nerve damage. Food sources do not normally produce this problem.
Food and supplements are not the same thing. Supplements can deliver much larger doses. Medications, pregnancy, kidney or liver function, allergies, and other health circumstances can change what is appropriate.
Evidence & trusted sources
Where This Information Comes From
NIH Office of Dietary Supplements – Vitamin B6Primary nutrient reference
USDA FoodData CentralFood composition and nutrient data
Evidence last reviewed: October 2026
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