Foods That Are High in Vitamin B6

Vitamin B6 is a water-soluble vitamin that is also known as “pyridoxine.” When it comes to the body, B6 is pivotal for the synthesis of norepinephrine and serotonin, it helps with cell function, it helps break down carbohydrates and it helps with nervous system activity. If you are deficient in this vitamin, there are several foods you can eat on a regular basis to boost your levels.


Meats like beef, pork, chicken, turkey, venison, bison and lamb, are all high in protein and low in carbs. They are also high in Vitamin B6. Livers that come from a calf are also high in Vitamin B6.


Fish is high in protein and in Vitamin B6. It is also low in carbs and, with the exception of cold water fish, it is low in fat. Halibut, snapper, salmon, cod, tuna, herring, mackerel and snapper are all examples.


Vegetables are high in water content and fiber, and they are low in fat. Of all the vegetables, carrots, spinach and potatoes are the highest in Vitamin B6.

Dairy Products

Dairy products are high in protein, calcium, fat and have a moderate amount of carbs. Milk and cheese are two types of dairy products that are high in Vitamin B6.


Eggs are high in protein, choline, amino acids, cholesterol and low in carbs. They are also high in Vitamin B6.


Bananas are one of the only fruits that have Vitamin B6. They are also high in carbs, high in fiber and low in protein and fat.

Seeds and Nuts

Seeds and nuts are high in essential fats, fiber, protein; they are low in carbs. They also contain B6. Sunflower seeds, pumpkin seeds, sesame seeds, pine nuts, walnuts, almonds, pecans and pistachios are all examples.

Fortified Foods

Cereal is high in carbohydrates and whole grain versions are high in dietary fiber. Fortified cereals are also high in Vitamin B6. Make this determination by looking at the nutrition facts on the side of the box.

About this Author

Kevin Rail has worked in the fitness industry since 2001 and has been writing since 2004. He has professional experience as a certified personal trainer, wellness coach, motivational engineer and freelance fitness writer. He currently writes a monthly column for Ron Jones High-Performance Health. Rail has a bachelor’s degree in sports management: fitness and wellness from California University of Pennsylvania.