Vitamin B6 Chart

Master your Vitamin B6 nutrition with this comprehensive Vitamin B6: Benefits, Sources & Safety Chart—your complete visual guide to understanding this essential B-vitamin's vital roles, optimal food sources, daily requirements, and safe supplementation practices.

This beautifully illustrated reference chart features 40+ rich food sources with detailed nutritional data, making it effortless to plan B6-rich meals and meet your daily requirements through whole foods.

Understanding Vitamin B6's Essential Functions:

Learn how this water-soluble B-vitamin supports metabolism, brain function, and immune health. Discover its key roles: converting food into energy through coenzyme metabolism, producing crucial neurotransmitters (serotonin and dopamine for mood regulation), metabolising proteins for growth and repair, regulating homocysteine levels for heart health, and supporting robust immune function.

Daily Requirements & Deficiency Signs:

Clear RDI guidelines for all life stages—adults (1.3mg), men 51+ (1.7mg), women 51+ (1.5mg), pregnancy (1.9mg), and lactation (2.0mg). Recognise deficiency symptoms, including fatigue, irritability, cracks at the corners of the mouth, depression, weakened immune system, and numbness or tingling in the extremities.

40+ Rich Food Sources Across Four Categories:

Animal-Based Sources: Tuna (yellowfin), salmon, chicken breast, turkey breast, pork loin, beef sirloin, lamb shoulder, eggs, milk, and cheese—with B6 content per 100g and percentage of RDI.

Plant-Based Sources: Pistachios, sunflower seeds, sesame seeds, bananas, avocado, spinach, potatoes, sweet potatoes, pumpkin, and carrots.

Grains & Legumes: Fortified cereals, wheat germ, oats, brown rice, whole wheat bread, quinoa, lentils, chickpeas, kidney beans, and soybeans.

Miscellaneous Powerhouses: Nutritional yeast, brewer's yeast, blackstrap molasses, tofu, tempeh, peanut butter, cocoa powder, seaweed, miso paste, and spirulina.

Safety Information:

Important toxicity guidance: B6 is safe from food sources but risky in high-dose supplements (100mg+/day). Upper safe limit details, symptoms of excess, and at-risk users are clearly outlined. Essential note: cooking can destroy some B6 content.

Perfect For:

• Nutritionists and dietitians are educating clients
• Individuals managing mood, energy, or cognitive health
• Vegetarians and vegans planning balanced diets
• Health practitioners and wellness educators
• Students studying nutrition and biochemistry
• Kitchen reference for meal planning

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• Consider printing on canvas for a premium look
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Display Ideas:

• Frame and hang in your kitchen or study space
• Use as a reference guide on your desk
• Gift to friends interested in these topics
• Create a resource of helpful charts for quick reference

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Important Disclaimer:

Our charts and lists are provided for informational purposes only and are not a substitute for professional healthcare advice. Always consult with qualified healthcare providers regarding any health concerns or before making significant dietary changes. While we strive for accuracy, nutritional information may change and should be verified for critical applications.

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