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Vitamin B6 or Pyridoxine

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Food NameVitamin B6
Butter, salted0.003
Butter, whipped, with salt0.003
Butter oil, anhydrous0.001
Cheese, blue0.166
Cheese, brick0.065
Cheese, brie0.235
Cheese, camembert0.227
Cheese, caraway0.074
Cheese, cheddar0.074
Cheese, cheshire0.074
Cheese, colby0.079
Cheese, cottage, creamed, large or small curd0.046
Cheese, cottage, creamed, with fruit0.068
Cheese, cottage, nonfat, uncreamed, dry, large or small curd0.016
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Usage Note

  • Vitamin B6 value is in mg and calculated per 100g of food weight.
  • Click on column header to sort foods by name or by vitamin B6 content.

The B Vitamins

information from the National Institutes of Health

The B vitamins are

  • B1 (thiamine, also thiamin)
  • B2 (riboflavin)
  • B3 (niacin)
  • B5 (pantothenic acid)
  • B6 (pyridoxine)
  • B7 (biotin)
  • B12
  • Folic acid

These vitamins help the process your body uses to get or make energy from the food you eat. They also help form red blood cells. You can get B vitamins from proteins such as fish, poultry, meat, eggs, and dairy products. Leafy green vegetables, beans, and peas also have B vitamins. Many cereals and some breads have added B vitamins.

Not getting enough of certain B vitamins can cause diseases. A lack of B12 or B6 can cause anemia.

Our Online Databases for B Vitamins

Vitamin B6 or Pyridoxine

Vitamin B6 is a water-soluble vitamin. Water-soluble vitamins dissolve in water. The body cannot store them. Leftover amounts of the vitamin leave the body through the urine. That means you need a continuous supply of such vitamins in your diet. It can be found in certain foods such as cereals, beans, vegetables, liver, meat, and eggs. It can also be made in a laboratory.

Vitamin B6 helps the body to:

  • Make antibodies. Antibodies are needed to fight many diseases.
  • Maintain normal nerve function
  • Make hemoglobin. Hemoglobin carries oxygen in the red blood cells to the tissues. A vitamin B6 deficiency can cause a form of anemia.
  • Break down proteins. The more protein you eat, the more vitamin B6 you need.
  • Keep blood sugar (glucose) in normal ranges

Pyridoxine is used for preventing and treating low levels of pyridoxine (pyridoxine deficiency) and the “tired blood” (anemia) that may result. It is also used for heart disease; high cholesterol; reducing blood levels of homocysteine, a chemical that might be linked to heart disease; and helping clogged arteries stay open after a balloon procedure to unblock them (angioplasty).

Women use pyridoxine for premenstrual syndrome (PMS) and other menstruation problems, "morning sickness" (nausea and vomiting) in early pregnancy, stopping milk flow after childbirth, depression related to pregnancy or using birth control pills, and symptoms of menopause.

Pyridoxine is also used for Alzheimer's disease, attention deficit-hyperactivity disorder (ADHD), Down syndrome, autism, diabetes and related nerve pain, sickle cell anemia, migraine headaches, asthma, carpal tunnel syndrome, night leg cramps, muscle cramps, arthritis, allergies, acne and various other skin conditions, and infertility. It is also used for dizziness, motion sickness, preventing the eye disease age-related macular degeneration (AMD), seizures, convulsions due to fever, and movement disorders (tardive dyskinesia, hyperkinesis, chorea), as well as for increasing appetite and helping people remember dreams.

Some people use pyridoxine for boosting the immune system, eye infections, bladder infections, and preventing cancer and kidney stones.

Pyridoxine is also used to overcome certain harmful side effects related to radiation treatment and treatment with medications such as mitomycin, procarbazine, cycloserine, fluorouracil, hydrazine, isoniazid, penicillamine, and vincristine.


What is Vitamin B6 Effective for?

Based on scientific evidence, Natural Medicines Comprehensive Database rates the effectiveness of vitamin B6 as follows:

  • Effective for...
    • Treatment and prevention of pyridoxine deficiency.
    • Treating a type of anemia called sideroblastic anemia.
    • Treating some types of seizures in infants when given intravenously (by IV).
  • Possibly effective for...
    • Upset stomach and vomiting in pregnancy. Some research suggests pyridoxine does not improve symptoms of mild to moderate nausea as much as severe nausea. The American College of Obstetrics and Gynecology considers pyridoxine a first-line treatment for nausea and vomiting caused by pregnancy. Pyridoxine plus the medication doxylamine is recommended for women who don't get better when treated with just pyridoxine.
    • Premenstrual syndrome (PMS) symptoms such as breast pain and depression. The lowest effective dose should be used. Higher doses will increase the chance of side effects.
    • Kidney stones. There is some evidence that taking pyridoxine alone or combined with magnesium can decrease the risk of kidney stones in people with type I primary hyperoxaluria, a hereditary disorder. But, it doesn't appear to help people with other kinds of kidney stones.
    • Movement disorders (tardive dyskinesia) in people taking medicines for mental disorders.
    • Behavior disorders in children with low levels of a brain chemical called serotonin.
    • Reducing lung cancer risk in men who smoke.
    • Macular degeneration. Some research shows that taking pyridoxine with other vitamins including folic acid and vitamin B12 might help prevent getting the eye disease called macular degeneration.

Food Sources for Vitamin B6

The following foods (excluding fortified breakfast cereals) contain high content of vitamin B6.



Foods High in Vitamin B6 (excluding fortified breakfast cereals) Vitamin B6 (mg)

Orange-flavor drink, breakfast type, low calorie, powder 8.0

Fruit-flavored drink, dry powder, low calorie, with high vitamin C 8.0

Fruit-flavored drink, powder, with high vitamin C with other added vitamins, low calorie 8.0

Formulated bar, MARS SNACKFOOD US, SNICKERS Marathon Energy Bar, all flavors 4.5

Formulated bar, MARS SNACKFOOD US, SNICKERS Marathon Honey Nut Oat Bar 4.5

Formulated bar, MARS SNACKFOOD US, SNICKERS Marathon Double Chocolate Nut Bar 4.5

Malted drink mix, chocolate, with added nutrients, powder 4.4

Malted drink mix, natural, with added nutrients, powder 4.2

Peppers, pasilla, dried 4.2

Rice bran, crude 4.1

Margarine-like, vegetable oil spread, 60% fat, stick/tub/bottle, without salt, with added vitamin D 3.8

Margarine-like, vegetable oil spread, 60% fat, tub, with salt, with added vitamin D 3.8

Margarine-like, vegetable oil spread, 60% fat, stick/tub/bottle, without salt 3.8

Margarine-like, vegetable oil spread, 60% fat, tub, with salt 3.8

Formulated bar, MARS SNACKFOOD US, SNICKERS Marathon Chewy Chocolate Peanut Bar 3.6

Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON MULTIGRAIN CRUNCH BAR 3.6

Peppers, ancho, dried 3.5

Spices, sage, ground 2.7

Soy protein isolate, PROTEIN TECHNOLOGIES INTERNATIONAL, ProPlus 2.6

Spearmint, dried 2.6

Peanut butter, chunky, vitamin and mineral fortified 2.5

Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Protein Performance Bar, Caramel Nut 2.5

Rush

Spices, pepper, red or cayenne 2.5

Spices, tarragon, dried 2.4

Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE 2.4

Peanut butter, smooth, vitamin and mineral fortified 2.2

Peppers, sweet, green, freeze-dried 2.2

Peppers, sweet, red, freeze-dried 2.2


Foods High in Vitamin B6 (excluding fortified breakfast cereals) Vitamin B6 (mg)

Formulated bar, POWER BAR, chocolate 2.2

Spices, paprika 2.1

Formulated bar, SLIM-FAST OPTIMA meal bar, milk chocolate peanut 2.1

Spices, chili powder 2.1

Beverage, instant breakfast powder, chocolate, sugar-free, not reconstituted 2.0

Formulated bar, ZONE PERFECT CLASSIC CRUNCH BAR, mixed flavors 2.0

Chives, freeze-dried 2.0

Energy drink, RED BULL, sugar free, with added caffeine, niacin, pantothenic acid, vitamins B6 and 2.0

Energy drink, RED BULL, with added caffeine, niacin, pantothenic acid, vitamins B6 and B12 2.0

Spices, savory, ground 1.8

Spices, turmeric, ground 1.8

Snacks, crisped rice bar, almond 1.8

Cereals ready-to-eat, frosted oat cereal with marshmallows 1.8

Spices, bay leaf 1.7

Spices, rosemary, dried 1.7

Cereals ready-to-eat, Marshmallow ALPHA-BITS 1.7

Spices, dill weed, dried 1.7

Nuts, pistachio nuts, raw 1.7

Kashi H2H Woven Wheat Cracker Roasted Garlic 1.7

Kashi H2H Woven Wheat Cracker Original 1.7

Shallots, freeze-dried 1.7

Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, honey roasted 1.7

Spices, garlic powder 1.7

Onions, dehydrated flakes 1.6

Snacks, granola bar, fruit-filled, nonfat 1.6

Cereals ready-to-eat, POST, Honey Bunches of Oats, with almonds 1.6

Leavening agents, yeast, baker's, active dry 1.5

Candies, MARS SNACKFOOD US, COCOAVIA Crispy Chocolate Bar 1.5

Vegetarian fillets 1.5

Fish sticks, meatless 1.5

Turkey, liver, all classes, raw 1.5


Foods High in Vitamin B6 (excluding fortified breakfast cereals) Vitamin B6 (mg)

Protein supplement, milk based, Muscle Milk Light, powder 1.4

Snacks, KELLOGG'S, NUTRI-GRAIN Cereal Bars, fruit 1.4

KELLOGG, KELLOG'S NUTRI-GRAIN CEREAL BARS, Mixed Berry 1.4

Breakfast bar, corn flake crust with fruit 1.4

LOMA LINDA Big Franks, canned, unprepared 1.4

Parsley, freeze-dried 1.4

Candies, MARS SNACKFOOD US, COCOAVIA Blueberry and Almond Chocolate Bar 1.4

Candies, MARS SNACKFOOD US, COCOAVIA Chocolate Bar 1.4

Formulated bar, MARS SNACKFOOD US, COCOAVIA, Chocolate Blueberry Snack Bar 1.4

Seeds, sunflower seed kernels, dried 1.3

Spices, basil, dried 1.3

Meat extender 1.3

Spices, poultry seasoning 1.3

Wheat bran, crude 1.3

Wheat germ, crude 1.3

Garlic, raw 1.2

Cereals ready-to-eat, MUESLI, dried fruit and nuts 1.2

Leeks, (bulb and lower-leaf portion), freeze-dried 1.2

Drumstick leaves, raw 1.2

Vegetarian meatloaf or patties 1.2

Spices, marjoram, dried 1.2

Seeds, safflower seed kernels, dried 1.2

Seeds, safflower seed meal, partially defatted 1.2

Spices, curry powder 1.2

Beverage, instant breakfast powder, chocolate, not reconstituted 1.1

Nuts, pistachio nuts, dry roasted, without salt added 1.1

Nuts, pistachio nuts, dry roasted, with salt added 1.1

Waffle, buttermilk, frozen, ready-to-heat, toasted 1.1

Corn, dried, yellow (Northern Plains Indians) 1.1

Waffle, buttermilk, frozen, ready-to-heat, microwaved 1.1

LOMA LINDA Swiss Stake with Gravy, canned, unprepared 1.1


Foods High in Vitamin B6 (excluding fortified breakfast cereals) Vitamin B6 (mg)

MORNINGSTAR FARMS Veggie Breakfast Sausage Links, frozen, unprepared 1.1

LOMA LINDA Little Links, canned, unprepared 1.1

Vegetarian stew 1.1

Sandwich spread, meatless 1.1

McDONALD'S, NEWMAN'S OWN Creamy Caesar Dressing 1.1

Beef, variety meats and by-products, liver, raw 1.1

Ground turkey, fat free, pan-broiled crumbles 1.1

Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors 1.1

Soy flour, defatted, crude protein basis (N x 6.25) 1.1

Soy flour, low-fat 1.1


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