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
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
Green and leafy vegetables, legumes, fruits and whole grains are good sources of B6
B6 Content (mg)
Lentils, cooked, 1 cup
Pinto beans, cooked, 1 cup
Peanut butter, 2 tbsp
Collard greens, cooked, 1 cup
Kale, raw, 1 cup
Acorn squash, cooked, 1 cup
Potato, baked, large
Brown rice, cooked, 1 cup
Quinoa, cooked, 1 cup
Smooth tongue, cracked corners of mouth
Irritability, insomnia, muscle twitching
Depression, fatigue, irritability
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