Kristen Zaier, ​​Plant-Based RD

References used for all of the nutrient pages can be found at the bottom of the Nutrition Facts page. Click here.

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

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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

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Plant-Based Sources


  • ​Green and leafy vegetables, legumes, fruits and whole grains are good sources of B6

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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

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Deficiency Symptoms


  • Anemia

  • Smooth tongue, cracked corners of mouth

  • Irritability, insomnia, muscle twitching

  • Scaly dermatitis

  • Kidney stones

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Toxicity Symptoms


  • ​Bloating

  • Depression, fatigue, irritability

  • Nerve damage

  • ​Bone pain

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​Vitamin B6