Vitamin B6
What it is and what it does
- Vitamin B6 is a water-soluble vitamin found naturally in many foods. (NIH Office of Dietary Supplements. Vitamin B6 Fact Sheet for Consumers (updated 2023-06-16))
- 'Vitamin B6' is the name for six related compounds; PLP and PMP are its active coenzyme forms. (NIH Office of Dietary Supplements. Vitamin B6 Fact Sheet for Health Professionals (updated 2023-06-16))
- The body needs vitamin B6 for more than 100 enzyme reactions in metabolism. (NIH Office of Dietary Supplements. Vitamin B6 Fact Sheet for Consumers (updated 2023-06-16))
- It is used mainly in protein (amino acid) metabolism, and also in carbohydrate and fat metabolism. (NIH Office of Dietary Supplements. Vitamin B6 Fact Sheet for Health Professionals (updated 2023-06-16))
- It is involved in brain development during pregnancy and infancy, and in immune function. (NIH Office of Dietary Supplements. Vitamin B6 Fact Sheet for Consumers (updated 2023-06-16))
- Vitamin B6 helps make neurotransmitters and haemoglobin. (NIH Office of Dietary Supplements. Vitamin B6 Fact Sheet for Health Professionals (updated 2023-06-16))
Why it matters
- Too little vitamin B6 can cause anaemia, itchy rashes, scaly lips, cracks at the corners of the mouth and a swollen tongue. (NIH Office of Dietary Supplements. Vitamin B6 Fact Sheet for Consumers (updated 2023-06-16))
- Very low levels can also cause depression, confusion and a weak immune system. (NIH Office of Dietary Supplements. Vitamin B6 Fact Sheet for Consumers (updated 2023-06-16))
- Low vitamin B6 usually occurs together with low levels of other B vitamins such as B12 and folic acid. (NIH Office of Dietary Supplements. Vitamin B6 Fact Sheet for Health Professionals (updated 2023-06-16))
- Too much: food almost never supplies too much, but high-dose supplements taken for a year or longer can cause severe nerve damage. (NIH Office of Dietary Supplements. Vitamin B6 Fact Sheet for Consumers (updated 2023-06-16))
- Upper limits differ between authorities: EFSA (2023) set 12 mg/day for adults, while ICMR-NIN 2020 lists a TUL of 100 mg/day (see india_rda). (NIH Office of Dietary Supplements. Vitamin B6 Fact Sheet for Consumers (updated 2023-06-16))
General information, not medical advice — for your own needs, ask a doctor or dietitian.
How much is needed
| Who | Amount | What the figure is | Whose figure |
|---|---|---|---|
| Adult man, sedentary work | 1.9 mg/day | recommended dietary allowance | ICMR-NIN 2020 |
| Adult woman, sedentary work | 1.9 mg/day | recommended dietary allowance | ICMR-NIN 2020 |
| Pregnant woman | 2.3 mg/day | recommended dietary allowance | ICMR-NIN 2020 |
| Adult men and women (and pregnancy where stated) | 100 mg/day | safe upper limit | ICMR-NIN 2020 |
Sources: ICMR-NIN Nutrient Requirements for Indians 2020, as given by FSSAI (Direction of 2 Aug 2021); ICMR-NIN Nutrient Requirements for Indians 2020 (Short Report)
In every millet and pseudo-cereal, per 100 g raw
| Grain | Amount | Source |
|---|---|---|
| Teff | 0.482 mg | USDA FDC 169747 |
| Proso millet | 0.384 mg | USDA FDC 169702 |
| Rajgira (amaranth) | 0.33 mg | IFCT A002 |
| Jowar (sorghum) | 0.28 mg | IFCT A005 |
| Bajra (pearl millet) | 0.27 mg | IFCT A003 |
| Quinoa | 0.21 mg | IFCT A009 |
| Kuttu (buckwheat) | 0.21 mg | USDA FDC 170286 |
| Fonio | 0.16 mg | FAO WAFCT 2019 |
| Kodo millet | 0.07 mg | IFCT A017 |
| Ragi (finger millet) | 0.05 mg | IFCT A010 |
| Little millet | 0.04 mg | IFCT A016 |
Each grain has ONE source, named on its page: IFCT = Indian Food Composition Tables 2017 (ICMR-NIN) with its food code; USDA FDC; FAO WAFCT 2019; NIN 2007 via ICAR-IIMR. Values exactly as printed, not converted — tables differ in method, so compare within a source. Published values for the grain, not a laboratory test of our packs.
Absorption and food
- Much of the vitamin B6 in fruits, vegetables and grains is in a bound (glycosylated) form that is less well absorbed. (NIH Office of Dietary Supplements. Vitamin B6 Fact Sheet for Health Professionals (updated 2023-06-16))
- Vitamin B6 is absorbed in the jejunum (part of the small intestine). (NIH Office of Dietary Supplements. Vitamin B6 Fact Sheet for Health Professionals (updated 2023-06-16))
- B-complex vitamins (and vitamin C) are sensitive to heat and air, so drying, cooking and processing can reduce them. (ICMR-NIN. Dietary Guidelines for Indians 2024)