Vitamin B6: what it does and which foods have it

What it does

Vitamin B6 is involved in more than 100 enzyme reactions, mostly concerned with protein metabolism. (NIH)

Where you find it in food

The richest sources of vitamin B6 include fish, beef liver and other organ meats, potatoes and other starchy vegetables, and fruit other than citrus. (NIH)

Amounts are from the NIH Office of Dietary Supplements food table. "Servings to reach the daily value" is the daily value (1.7 mg) divided by the amount per serving.

How much you absorb

• About 75% of vitamin B6 from a mixed diet is bioavailable. (NIH)
• The body absorbs large doses of vitamin B6 well but quickly eliminates most of it in urine. (NIH)

Food, and where an IV fits

Food comes first. Most people get what they need from a varied diet, and a nutrient in food comes with fiber, protein and everything else the food carries.

An IV takes a different route. It delivers a nutrient straight into the bloodstream, so none of it depends on absorption in the gut. That can matter for people who absorb less, and your provider decides whether it is appropriate for you.

Vitamin B6 is part of the B-complex in Reset, Immunity, Performance, Longevity, Radiance and Rebuild, and is available on its own as an add-in ($30).

Who tends to run low

24% of people in the US who don't take supplements containing vitamin B6 have low blood levels of its active form. (NIH)

The NIH lists these groups among those more likely to fall short:

• People with impaired kidney function
• People with autoimmune disorders
• People with alcohol dependence

A lab panel ordered by your provider can show your own levels. See lab testing before IV therapy.