Vitamin B6, or pyridoxine, is one of the busiest vitamins in the body, acting as a coenzyme in well over a hundred reactions, most of them involving protein. It is widely spread through the diet, with chickpeas, poultry, fish, potatoes and bananas all good sources, so outright deficiency is uncommon. B6 is essential for making the brain chemicals that govern mood and sleep, for releasing energy from food, and for forming the haemoglobin that carries oxygen. It also works quietly alongside folate and B12 to keep homocysteine in check.
What is Vitamin B6?
Vitamin B6 is a water-soluble B vitamin that plays a critical role in metabolising protein and amino acids, making neurotransmitters such as serotonin, and forming haemoglobin. While many general diets overlook it, maintaining optimal levels of Vitamin B6 is frequently tracked by people working to optimize their Homocysteine.
Top Foods High in Vitamin B6
A data-driven breakdown of the foods with the highest concentration of Vitamin B6 per 100 g.
| Food | Vitamin B6 | % DV |
|---|---|---|
| Sesame Seeds | 0.79 mg | 46.5% |
| Walnuts | 0.66 mg | 38.8% |
| Chilli Pepper | 0.51 mg | 29.8% |
| Turkey Breast | 0.41 mg | 24.1% |
| Mackerel | 0.4 mg | 23.5% |
| Lean Beef (95% lean) | 0.39 mg | 23.1% |
| Flaxseed | 0.39 mg | 23.1% |
| Peanut Butter | 0.38 mg | 22.4% |
| Banana | 0.37 mg | 21.6% |
| Rainbow Trout | 0.34 mg | 20% |
| Tuna (canned, light) | 0.32 mg | 18.8% |
| Red Bell Pepper | 0.3 mg | 17.8% |
| Cod | 0.25 mg | 14.4% |
| Chicken Breast | 0.24 mg | 14% |
| Pinto Beans | 0.23 mg | 13.5% |
| Quinoa | 0.22 mg | 13.1% |
How Vitamin B6 Impacts Homocysteine
Research links diets rich in Vitamin B6 to changes in Homocysteine. Diets naturally abundant in this compound often support lower Homocysteine markers by acting as the coenzyme for the trans-sulfuration enzymes that clear homocysteine by converting it onward to cysteine for disposal.
Written by the Nutrition Encyclopedia team · medically reviewed by Dr. Sunaina Tariq, MBBS
Last updated 22 June 2026
How we source & verify data · Medical disclaimer
Nutrition values are approximations compiled from public food-composition databases (USDA FoodData Central) and are provided for educational purposes only — not medical advice.
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