:max_bytes(150000):strip_icc():format(jpeg)/Health-GettyImages-B6Foods-d4b732c2b3cd46899ea1b540b56f0f0f.jpg "Woman hands holding fresh summer salad with raw vegetables cabbage, spinach, radish, parsley, greens in bowl for dinner or lunch.")
- Vitamin B6 helps the body break down food into energy and supports mood through neurotransmitter production.
- Foods like poultry, fish, bananas, and potatoes are good sources of vitamin B6.
- Most people can meet vitamin B6 needs through food, while supplements are best for those with a deficiency.
Vitamin B6 is an essential nutrient that supports healthy metabolism by helping your body convert the food you eat into energy. Vitamin B6 also supports mood by helping produce neurotransmitters. Many everyday foods contain vitamin B6, including poultry, fish, bananas, and potatoes. Eating a variety of these foods can support normal metabolism and nervous system function.
1. Chicken Breast
- Vitamin B6 content: 1.1 milligrams (mg) (62% of the Daily Value (DV))
- Serving size: ~3 ounces
Chicken breast is one of the richest food sources of vitamin B6. It also provides protein, which
supports lean muscle and helps you stay full between meals.
Add grilled chicken to salads, use shredded chicken in soups, or serve roasted chicken with rice and vegetables.
2. Beef
- Vitamin B6 content: 0.86 mg (51% DV)
- Serving size: ~3 ounces
Beef provides vitamin B6, iron, and vitamin B12. Iron helps carry oxygen through the blood, while vitamin B12 supports nerve function and red blood cell production.
3. Ground Turkey
- Vitamin B6 content: 0.57 mg (34% DV)
- Serving size: 3 ounces
In addition to vitamin B6, ground turkey is an excellent source of protein. It also contains tryptophan, an amino acid the body uses to help produce serotonin, which may further support mood and sleep regulation.
4. Salmon
- Vitamin B6 content: 0.54 mg (32 %DV)
- Serving size: 3 ounces
Salmon provides vitamin B6 and omega-3 fatty acids, a type of fat linked to heart and brain
health. Omega-3 fatty acids may support mood by helping to lower brain inflammation and influencing neurotransmitter production similar to vitamin B6.
5. Bell Peppers
- Vitamin B6 content: 0.28 mg (16 %DV)
- Serving size: 1 medium pepper
Bell peppers provide vitamin B6 and vitamin C, which support immune function and skin health. They also contain carotenoids, plant compounds that act as antioxidants, helping protect cells from damage.
6. Tuna
- Vitamin B6 content: 0.34 mg (20 %DV)
- Serving size: 1 can (107 g)
Tuna is a good source of vitamin B6, protein, omega-3 fatty acids, and selenium. Selenium helps protect your cells from oxidative stress and is an essential nutrient for thyroid function.
7. Bananas
- Vitamin B6 content: 0.24 mg (14% DV)
- Serving size: 1 medium banana
Bananas provide vitamin B6, potassium, and carbohydrates. Carbohydrates provide glucose, which is the brain’s primary fuel source. Some research also suggests that carbohydrate intake may influence mood by increasing neurotransmitter activity in the brain.
8. Sunflower Seeds
- Vitamin B6 content: 0.23 mg (14% DV)
- Serving size: ¼ cup
Sunflower seeds are a good source of vitamin B6, but also contain healthy fats and vitamin E. Vitamin E is an antioxidant that helps protect cells from damage and supports immune health.
9. Potatoes
- Vitamin B6 content: 0.23 mg (14% DV)
- Serving size: ½ cup
Potatoes contain fiber (when eaten with the skin), which supports digestion and steadier blood
sugar levels. Large fluctuations in blood sugar have been linked to mood changes and irritability.
10. Spinach
- Vitamin B6 content: 0.18 mg (11% DV)
- Serving size: 1 cup, uncooked
Leafy greens like spinach provide vitamin B6, folate, and fiber. Folate is an essential nutrient for cell growth, while fiber supports digestion and gut health. A healthy gut is linked to brain health through the gut-brain axis, the bidirectional connection between the digestive system and the brain.
Can Vitamin B6 Improve Mood or Energy?
Vitamin B6 helps support normal energy metabolism and brain function, but it does not directly
boost metabolism or treat mood disorders. It helps by:
- Acting as a coenzyme, which means it helps enzymes carry out chemical reactions in the body to break down and convert food into energy as part of normal metabolism.
- Supporting neurotransmitters like serotonin and dopamine that play a role in mood and stress responses.
Taking more won’t speed metabolism or treat mental health conditions. Overall diet quality matters more than any single nutrient.
Vitamin B6 Recommended Intakes
The recommended dietary allowance (RDA) of vitamin B6 for most adults ages 19 to 50 is 1.3 milligrams per day, and needs increase slightly with age.
The upper intake level is 100 milligrams per day, but this is primarily based on supplements and not food alone.
Do You Need A Supplement?
Some people may need supplements due to certain medical conditions, such as kidney disease or heavy alcohol intake, but a deficiency is uncommon. Supplements may help correct a deficiency, but they won’t enhance metabolism or mood beyond normal levels.
High doses of supplemental vitamin B6 can lead to sensory neuropathy, a type of nerve damage that causes numbness or tingling in the hands and feet.
A healthcare provider can help you decide if supplements are necessary. For most people, the best approach is a healthy diet that includes foods that are naturally rich in vitamin B6.
