Vitamin B6 – or in super-scientific terms ‘pyridoxine’, is a water-soluble vitamin that contributes to the normal function of the immune system.

The body can’t produce vitamin B6, meaning that we have to find other ways of getting the amount we need. And that comes down to the foods we eat in our diet¹. Thankfully that’s not a problem because there are a lot of foods that contain vitamin B6 – keep reading to find out more!  

As it turns out, vitamin B6 is good for many things that contribute to your overall health and wellbeing. It can help to keep tiredness at bay, regulate your hormones and support the normal function of your immune system².

Vitamin B6 has been linked to supporting several functions of the human body, including:

• The immune system. Vitamin B6 supports the normal function of the immune system. It has a role in procuding immune system cells³, as well as antiboides and cytokines which help to keep your healthy⁴.
• Red blood cells. Vitamin B6 helps your body produce haemoglobin, a protein contained in red blood cells responsible for carrying oxygen around your body5.
• Energy levels. Vitamin B6 helps the body store and use energy from the protein and carbohydrates contained in the food you eat, helping to give you that much-needed get-up-and-go!⁵.
• Psychological function. Vitamin B6 contributes to normal psychological functions such as concentration, learning, memory and reasoning⁶, which is really important when it comes to how we live and function on a daily basis.
• Hormonal activity. Vitamin B6 has been linked to the ‘happy hormone’ serotonin, which supports how we process things mentally and feel in our mood⁷.

When it comes to getting the vitamins and minerals that your body needs every day, eating a healthy and balanced diet is very important and one of the ways you can help support your immune system.  

And because our bodies cannot naturally produce vitamin B6, including a variety of foods that contain vitamin B6 in your diet is the only way to ensure that you’re getting enough of it. Luckily, a lot of the food we eat  contains vitamin B6, so there are lots to choose from! Most people get the amount they need solely from their diet, and vitamin B6 deficiency is not common in the population. 

Foods that contain vitamin B6 include⁸: 

• Egg yolk.
• Meat and poultry.
• Fish

Vitamin B6 can also be found in fortified dairy products such as some milks and yohurt. Actimel yogurt shots are a tasty way of getting an intake of vitamin B6 and can be enjoyed as part of a healthy, balanced diet.

Whilst many foods containing vitamin B6 are produced by animals, there are several non-animal sources, too. For example, soya beans, sesame seeds, peanuts, oats and fortified breakfast cereals, and even yeast extract (possibly the most interesting source of vitamin B6)⁵. Some fruits and vegetables also contain vitamin B6, including avocados, bananas and green peppers⁸.

1. https://www.nutrition.org.uk/healthy-sustainable-diets/vitamins-and-minerals/?level=Consumer#:~:text=Vitamin%20B6&text=It%20helps%20our%20immune%20system,%2C%20avocado%20and%20green%20pepper  
2. https://www.nutrition.org.uk/media/5xeeolog/vitamins-and-minerals-in-our-food-pdf.pdf 
3. https://pubmed.ncbi.nlm.nih.gov/9350472/ 
4. EFSA Journal 2009; (7(9): 1225)  
5. https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-b/ 
6. https://efsa.onlinelibrary.wiley.com/doi/epdf/10.2903/j.efsa.2010.1759 
7. https://cot.food.gov.uk/sites/default/files/vitmin2003.pdf 
8. https://www.nutrition.org.uk/healthy-sustainable-diets/vitamins-and-minerals/?level=Consumer