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Benefits of Vitamin B6
Why it's good for you and how much you need, plus vitamin B6 foods
Benefits of Vitamin B6
In addition to reducing levels of homocysteine -- an amino acid that may raise your risk of heart disease -- vitamin B6 helps break down fats, carbohydrates, and proteins so they can be absorbed more easily. It is also essential for red-blood-cell formation, antibody production, and normal brain function.
Recommended Amount: How Much You Need
Government guidelines recommend 1.3–1.7 milligrams (mg) of B6 per day to prevent deficiency, but for optimal health and disease prevention, RealAge recommends that you get at least 3.7 mg of vitamin B6 per day.
Good Sources of Vitamin B6
| Cereal Total Raisin Bran (1 cup) Kellogg's Special K (1 cup) |
2.0 mg 1.9 mg |
| Tuna, fresh, cooked (3 ounces) | 0.9 mg |
| Potato, baked, with skin (1 medium) | 0.6 mg |
| Chickpeas, canned (1/2 cup) | 0.5 mg |
| Chicken breast, roasted, no skin (3 ounces) | 0.5 mg |
| Banana (1 medium) | 0.4 mg |
| Broccoli, boiled (1 cup) | 0.3 mg |
| Sunflower seeds (1/4 cup) | 0.2 mg |
| Tomato sauce, canned (1/2 cup) | 0.1 mg |
| Carrots, raw (1 cup) | 0.1 mg |
Try these healthy recipes for a boost of B6:
- Greek Diner Salad
- Indian Vegetable Stew
- Mediterranean Tuna Antipasto Salad
- Chicken Breasts with Roasted Lemons
- Chicken Stuffed with Golden Onions and Fontina
- Chicken, Charred Tomato, and Broccoli Salad
- Broccoli Chowder
Find more healthy recipes with the RealAge Recipe Finder.
