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How Much B6 Do I Need?
RDA for Adults 19-50 is 1.3 mg/d
RDA for Adult Females >50 is 1.5 mg/d
RDA for Adult Males >50 is 1.7 mg/d
Upper Safe Limit for Adults is 100 mg/d
Why Do I Need B6?
B6 is part of coenzymes that assist in:
Amino acid and fatty acid metabolism
Converting tryptophan to niacin and to serotonin
Making red blood cells
Plant-Based Sources
Green and leafy vegetables, legumes, fruits and whole grains are good sources of B6
Food | B6 Content (mg) |
Lentils, cooked, 1 cup | 0.4 |
Pinto beans, cooked, 1 cup | 0.4 |
Peanut butter, 2 tbsp | 0.2 |
Collard greens, cooked, 1 cup | 0.2 |
Kale, raw, 1 cup | 0.2 |
Acorn squash, cooked, 1 cup | 0.3 |
Potato, baked, large | 1.1 |
Banana, medium | 0.4 |
Mango | 0.4 |
Orange | 0.1 |
Brown rice, cooked, 1 cup | 0.3 |
Quinoa, cooked, 1 cup | 0.2 |
Deficiency Symptoms
Anemia
Smooth tongue, cracked corners of mouth
Irritability, insomnia, muscle twitching
Scaly dermatitis
Kidney stones
Toxicity Symptoms
Bloating
Depression, fatigue, irritability
Nerve damage
Bone pain
Vitamin B6
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