Vitamin B6 for Anxiety: Best Foods & Meal Plans

How Vitamin B6 Helps with Anxiety

Managing Anxiety

Vitamin B6 helps regulate key processes affected by Anxiety, supporting better symptom management and overall health.

Direct Benefits

Boosts mood and reduces depression

Overall Wellness

Vitamin B6 supports overall health and may help reduce severity of Anxiety symptoms.

Recommended Vitamin B6 Intake for Anxiety

1 mg per day

Standard recommended daily intake

Best Vitamin B6-Rich Foods for Anxiety

These foods provide optimal Vitamin B6 while being suitable for managing Anxiety:

Rank	Food	Vitamin B6 per 100g	% Daily Value	Suitability Score
1	Garlic	0.1	8%	70/100
2	Prunes (Dried Plums)	0.1	8%	70/100
3	Kohlrabi (Raw)	0.2	15%	70/100
4	Mango (Fresh)	0.2	15%	70/100
5	Pineapple (Fresh)	0.2	15%	70/100
6	Avocado	0.3	20%	70/100
7	Brown Rice (Cooked)	0.3	23%	70/100
8	Shiitake Mushrooms	0.3	23%	70/100
9	Yellow Bell Peppers (Raw)	0.3	23%	70/100
10	Sardines	0.2	15%	85/100
11	Walnuts	0.2	15%	85/100
12	Banana	0.4	28%	70/100
13	Red Bell Peppers	0.4	31%	70/100
14	Venison (Deer, Lean)	0.4	31%	70/100
15	Chicken Breast	0.5	38%	70/100

Sample Daily Meal Plan

This meal plan provides 0.5 mg of Vitamin B6:

Breakfast

Garlic (100g) 0.1

Breakfast Total: 0.1

Lunch

Prunes (Dried Plums) (100g) 0.1

Lunch Total: 0.1

Dinner

Kohlrabi (Raw) (100g) 0.2

Dinner Total: 0.2

Snack

Mango (Fresh) (50g) 0.1

Snack Total: 0.1

Daily Totals

Total Vitamin B6: 0.5 mg

% of Daily Target: 38%

How to Maximize Vitamin B6 Benefits

Enhance Absorption

Riboflavin (B2) - Improves absorption
Magnesium - Improves absorption

Avoid These

Alcohol - May reduce absorption
Certain medications - May reduce absorption

Best Timing for Anxiety

With meals

Best absorbed when consumed with regular meals throughout the day.

Signs You're Getting Enough vs Not Enough

✓ Signs of Adequate Vitamin B6

Better management of Anxiety symptoms
Improved overall energy and vitality
Enhanced immune function
Better recovery and resilience
No signs of nutrient deficiency

⚠ Signs of Vitamin B6 Deficiency

Depression and mood changes
Confusion and cognitive decline
Weakened immune system
Anemia
Skin rashes
Cracked lips and mouth sores

Important: If you're experiencing symptoms of Anxiety, consult with a healthcare provider. This information is for educational purposes and not medical advice.

Other Important Nutrients for Anxiety

Other Foods for Anxiety

Sardines

Walnuts

Track Your Vitamin B6 Intake

Monitor your Vitamin B6 consumption and manage Anxiety better with personalized nutrition tracking.