Vitamin B6
Also known as Pyridoxine, Pyridoxal 5'-phosphate, PLP
Vitamin B6 is a water-soluble vitamin whose most active form is pyridoxal 5'-phosphate (PLP). It serves as a coenzyme for more than 100 enzyme reactions, most of them in protein and amino acid metabolism, and it supports hemoglobin, neurotransmitters, and immune function. Because it is water-soluble, the body stores little, so a regular dietary supply is needed.
The recommended intake sits at about 2% of the level considered the safe daily ceiling, leaving comfortable headroom.
Why it matters
What it does in your body
- Acts as a coenzyme in amino acid metabolism and protein breakdown
- Supports synthesis of neurotransmitters such as serotonin, dopamine, and GABA
- Contributes to hemoglobin formation and oxygen transport
- Helps regulate homocysteine levels alongside folate and B12
- Supports immune function and glucose metabolism
By age, sex, and life stage
How much you need
Infant values are Adequate Intakes (AI); values for ages 1 and older are RDAs. Requirements rise in older adults (51+), during pregnancy, and during lactation.
Recommended intake across life
in mg/dayBars scale to the highest recommendation shown. Where men and women differ, both values are listed.
Full reference table
| Life stage | Male | Female |
|---|---|---|
| Infants 0-6 mo | 0.1 (AI) | 0.1 (AI) |
| Infants 7-12 mo | 0.3 (AI) | 0.3 (AI) |
| Children 1-3 | 0.5 | 0.5 |
| Children 4-8 | 0.6 | 0.6 |
| Children 9-13 | 1.0 | 1.0 |
| Teens 14-18 | 1.3 | 1.2 |
| Adults 19-50 | 1.3 | 1.3 |
| Adults 51+ | 1.7 | 1.5 |
| Pregnancy | n/a | 1.9 |
| Lactation | n/a | 2.0 |
Values in mg/day. AI marks an Adequate Intake, used when there is not enough evidence for a formal recommendation.
What moves the number
What changes your needs
Age
Needs increase in older adults; the RDA rises to 1.7 mg for men and 1.5 mg for women aged 51 and older.
Sex
Adult men and women both need 1.3 mg from ages 19 to 50, but after age 51 men need slightly more (1.7 mg) than women (1.5 mg).
Body weight / size
Requirements scale with body size and protein intake, since B6 is central to amino acid metabolism.
Pregnancy and lactation
The RDA rises to 1.9 mg during pregnancy and 2.0 mg during lactation to support fetal and infant development.
Absorption
Kidney disease, autoimmune disorders such as celiac, Crohn's, and rheumatoid arthritis, and some medications reduce B6 status; alcohol dependence impairs its metabolism.
Running low
Signs you might not get enough
Most at risk: People with impaired kidney function or end-stage renal disease, those with autoimmune disorders (rheumatoid arthritis, celiac disease, Crohn's disease, ulcerative colitis), people with alcohol dependence, and those taking certain antiepileptic medications.
Too much
Can you get too much?
Toxicity comes almost entirely from supplements, not food. Chronic intake of 1 to 6 grams per day over months to years can cause serious nerve damage, which is why the adult UL is set at 100 mg/day.
Where to get it
Best food sources
The bottom line
Vitamin B6 is central to protein metabolism, brain chemistry, and blood formation. Most people meet the modest 1.3 to 1.7 mg daily target through poultry, fish, chickpeas, potatoes, and bananas. Supplements are rarely needed, and because high doses can cause nerve damage, keep intake under the 100 mg/day upper limit.
Track vitamin b6 automatically
Vitamin B6 is one of the 92 nutrients Vora reads from a photo of your meal, so you can see where you stand without weighing or logging by hand.
Sources and method
The recommended intakes, upper limits, and food-source amounts on this page come from the primary references below. Numbers were checked against the current NIH Office of Dietary Supplements fact sheets and the Institute of Medicine (now the National Academies) Dietary Reference Intakes.
- NIH Office of Dietary Supplements, Vitamin B6 Fact Sheet for Health Professionals
- Institute of Medicine (IOM/NASEM), Dietary Reference Intakes for Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, and Choline
This page is for general education, not medical advice. Reference intakes are population averages for healthy people and do not replace guidance from your doctor or a registered dietitian, especially if you are pregnant, managing a health condition, or considering supplements.