10 Foods That Provide Vitamin B6, From Chickpeas to Potatoes

Vitamin B6 is present in many everyday foods and is added to some fortified products. The NIH Office of Dietary Supplements (ODS) lists poultry, fish, organ meats, starchy vegetables, fruit, and fortified cereals among common sources. The amount in a serving varies by food and preparation, so a practical list is a starting point for variety, not a precise measure of an individual’s intake.

Ten foods with vitamin B6

1. Chickpeas

2. Chicken

3. Turkey

4. Tuna

5. Salmon

6. Potatoes

7. Bananas

8. Fortified breakfast cereal

9. Beef, including organ meats

10. Winter squash

These foods fit different meal patterns. Chickpeas can go into soups or salads, potatoes can be served with a protein food, and cereal labels can show whether vitamin B6 has been added. Organ meats can be concentrated sources, but no single food is necessary to meet nutrition needs. Fortification and serving sizes vary among products.

Food and supplements are not the same

Vitamin B6 is also sold in multivitamins and stand-alone supplements. ODS notes that most people in the United States get enough B6 from food. A supplement may be appropriate in some situations, but high doses taken over time can harm nerves. Check every label if using multiple products, since a multivitamin, magnesium blend, and “energy” product may all contain B6. Ask a clinician or pharmacist before adding a supplement, especially if you take medicine or have a health condition.

If you are worried about low B6, discuss symptoms and risk factors with a health professional rather than self-diagnosing from a food list. This guide is about food sources, not a treatment plan or a reason to take a high-dose product. A varied eating pattern is usually a more useful focus than trying to maximize one nutrient.

Sources and further reading

• Vitamin B6: Fact Sheet for Consumers — NIH Office of Dietary Supplements.

Health disclaimer

This article is for general education only. Its information and suggestions are not medical advice, diagnosis, or treatment and may not be right for everyone. Ask a qualified health professional for advice that fits your health, medications, and needs before changing your diet, exercise, supplement use, or care.