Vitamin B6 is an essential nutrient that must be obtained from the diet. It supports normal growth, development and overall health. As a water-soluble vitamin, it is not stored in the body and any excess from food is excreted in urine. This means you need to regularly eat foods that contain vitamin B6.
Sources of vitamin B6 in the diet
Vitamin B6 is found in many foods, including meats, vegetables, fruits, cereals and fortified products. To ensure sufficient intake of all nutrients, including vitamin B6, the Australian Dietary Guidelines recommend enjoying a wide variety of nutritious foods from these five food groups every day:
- Plenty of vegetables of different types and colours, and legumes/beans
- Fruit
- Grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties, such as breads, cereals, rice, pasta, noodles, polenta, couscous, oats, quinoa and barley
- Lean meats and poultry, fish, eggs, tofu, nuts and seeds, and legumes/beans
- Milk, yoghurt, cheese and/or their alternatives, mostly reduced fat.
According to the Australian Bureau of Statistics, the main sources of vitamin B6 in Australians’ diets are:
- Electrolyte, energy and fortified drinks (14.6%)
- Cereal-based mixed dishes (11.4%)
- Poultry and feathered game (6.9%)
- Poultry-based mixed dishes (6.8%)
- Ready to eat breakfast cereals (6.7%)
- Tropical fruit (4.0%).
Consuming vitamin B6 as part of a varied diet is safe and not usually linked with adverse side effects, including toxicity.
Why are some foods fortified with vitamin B6?
Vitamins and minerals, including vitamin B6, can only be added to foods if permitted by the Food Standards Code.
Mandatory fortification with vitamin B6 is required for certain products, including infant formula products, formulated meal replacements, some food for special medical purposes and very low energy diets.
Voluntary fortification with vitamin B6 is permitted for a range of foods, including cereals, biscuits, bread, pasta, some plant-based alternative foods, energy drinks, cereal-based foods for infants, and sports foods. Food businesses must comply with specific permissions and limits set out in the Food Standards Code.
If a product contains added vitamin B6 it must be listed in the ingredient list on the food label.
Are Australians getting enough vitamin B6 in their diets?
Data from the 2011-12 National Nutrition Survey (NNS) showed that some population groups had inadequate dietary intake of vitamin B6. This included:
- Around 72% of women aged 71 and over
- More than a third of women aged 19 to 50
- Over 40% of people aged 51 and older.
More recent NNS data shows that the average daily dietary intake has declined, from 1.4 mg in 2011–12 to 1.2 mg in 2023. The National Health and Medical Research Council (NHMRC) sets the recommended dietary intake (RDI) between 1.3–1.7 mg per day for adults.