Health Benefits of Vitamin B6
Boosts mood and reduces depression
Supports brain health and cognitive function
May reduce PMS symptoms
Helps create neurotransmitters
Supports immune function
May prevent anemia
Best Food Sources of Vitamin B6
Get your daily Vitamin B6 from these nutrient-dense whole foods:
| Food | Vitamin B6 Content | % Daily Value |
|---|---|---|
| chickpeas | 1.1 mg per cup | 85% DV |
| salmon | 0.6 mg per 100g | 46% DV |
| chicken breast | 0.5 mg per 100g | 38% DV |
| banana | 0.4 mg per medium banana | 31% DV |
| potatoes | 0.4 mg per medium potato | 31% DV |
Signs of Vitamin B6 Deficiency
Watch for these symptoms that may indicate low Vitamin B6 levels:
Depression and mood changes
Confusion and cognitive decline
Weakened immune system
Anemia
Skin rashes
Cracked lips and mouth sores
Important: If you experience multiple symptoms, consult a healthcare provider for proper testing. Self-diagnosis can be misleading.
Maximizing Vitamin B6 Absorption
✓ Absorption Enhancers
Combine Vitamin B6-rich foods with:
- Riboflavin (B2)
- Magnesium
✗ Absorption Inhibitors
Avoid consuming these with Vitamin B6:
- Alcohol
- Certain medications
Daily Intake Recommendations
| Group | Recommended Daily Intake |
|---|---|
| Adult Men | 1.3 mg |
| Adult Women | 1.3 mg |
| Pregnancy | 1.9 mg |
Daily recommended intake
Track Your Vitamin B6 Intake
Monitor your daily Vitamin B6 consumption and ensure you're meeting your nutrition goals with Nutrivio's smart tracking features.
