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Vitamin B6 (Pyridoxine) Daily Requirement and Dietary Sources

Daily Requirement of Vitamin B6 (Pyridoxine):

The Dietary Reference Intake (DRI), or daily requirement, for Vitamin B6 (Pyridoxine) is as follows:

0.1 mg/day for infants 0-6 months
0.3 mg/day for infants 7-12 months
0.5 mg/day for children 1-3 years
0.6 mg/day for children 4-8 years
1 mg/day for children 9-13 years
1.2 mg/day for females 14-18
1.3 mg/day for males 14-50
1.3 mg/day for females 19-50
1.5 mg/day for females over 50
1.7 mg/day for males over 50

During pregnancy, the DRI is increased to 1.9 mg/day, and during lactation, 2 mg/day.

Dietary Sources of Vitamin B6 (Pyridoxine):

There are a wide variety of foods that contain Vitamin B6. In fact, it is found in some amount in nearly every food. Vitamin B6 can be destroyed by heat or exposure to ultraviolet light, so much of the vitamin can be lost during cooking. Almost half of vitamin B6 can be destroyed through processing and cooking. Also, the amount of pyridoxine you need is proportional to the amount of protein you consume.

To make sure that you are getting sufficient amounts of vitamin B6, be sure to eat a good variety of the following pyridoxine-rich foods.


Meat Sources: Lean meats including chicken, pork, and turkey are good sources. Also, organ meats such as liver and kidney are excellent sources of vitamin B6.

Fish Sources: Fish including tuna, halibut, and salmon.

Nut and Legume Sources: A variety of beans, nuts, and legumes are good dietary sources of pyridoxine including soybeans, sunflower seeds, walnuts, peanuts, and peanut butter.

Whole Grain Sources: Fortified whole grains, and products made with enriched grains such as breads, cereals, and other baked goods.

Fruit Sources: Bananas, mango, watermelon, and cantaloupe are all good fruit sources.

Vegetable Sources: Many vegetables are good sources of vitamin B6 including broccoli, sweet potatoes, brussel sprouts, green beans, peas, spinach, and carrots.

More Information:

Vitamin B6 (Pyridoxine) Overview

Vitamin B6 (Pyridoxine) Benefits, Functions, Signs of Deficiency



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