Foods high in Vitamin B-6

Vitamin B6 supports over 100 enzymes involved in breaking down protein, building neurotransmitters and hemoglobin, and keeping the immune system and homocysteine metabolism working normally. Deficiency is uncommon in the general population, but a few groups are more likely to need closer attention to their intake: people with kidney disease, celiac disease, inflammatory bowel conditions like Crohn's disease or ulcerative colitis, rheumatoid arthritis, or a history of alcoholism all face higher deficiency risk. Vitamin B6 is also one of the more clearly evidence-backed options for pregnancy-related nausea specifically, which is a different use case from correcting a dietary shortfall. Because vitamin B6 is water-soluble and not stored in large reserves, consistent intake from food over time matters more than any single meal. The list below ranks foods and ingredients by measured vitamin B6 content per the amount tested. Some dried spices and herbs appear near the top because they concentrate vitamin B6 relative to their weight, even though they're eaten in small quantities. Fish, poultry, organ meats, legumes, and fortified cereals further down the list are the sources that realistically drive most people's day-to-day intake, and are a more practical reference than the very top of the ranking alone.

Adults need about 1.3000 MG/day (age 14-18) — Harvard Nutrition Source (directly fetched).