Vitamin B6: What It Does and How Much You Need

pyridoxine

Helps the body process amino acids, make hemoglobin, and produce neurotransmitters. Found in fish, poultry, liver, chickpeas, potatoes, bananas, and pistachios.

Daily value

1.3 mg

Why you need it

Vitamin B6 is needed by over 100 enzymes, most of which are involved in protein metabolism. It helps make serotonin, dopamine, and hemoglobin, and supports your immune system.

Too little and too much

A shortage shows up as skin and lip inflammation, anemia, and irritability. It's more common in people who drink too much alcohol or have kidney disease.

You can't get too much from food, but taking high doses in supplements for months may cause numbness and tingling in your hands and feet.

Daily values are US Dietary Reference Intakes for adults 19–50. Nutrient content of foods varies with variety and cooking method. This is general information and does not replace advice from a doctor or dietitian.