Top Vitamin B6 Rich Foods To Boost Energy And Immunity

Vitamin B6 helps convert food into energy and supports immune function, so prioritising vitamin B6 rich foods can help sustain daily energy levels and maintain a resilient immune system.

15 Vitamin B6 Rich Foods

Here are the top 15 vitamin B6 foods, vegetarian and non-vegetarian options to include in your diet:

1. Milk

Milk provides vitamin B6 along with high-quality protein, calcium, and riboflavin, making it a balanced choice for energy metabolism and overall health. B6 helps enzymes break down carbohydrates, proteins, and fats to fuel cells and supports normal immune function. Choosing low-fat or fat-free milk keeps saturated fat lower while preserving its micronutrients.

2. Ricotta Cheese

Ricotta cheese is a powerhouse of nutrients among vitamin b6 rich foods.​ It supplies B6 together with complete proteins and calcium, which support energy production and muscle function. Because B6 is a coenzyme in macronutrient metabolism, including dairy-based proteins with B6 can aid steady energy release. Use ricotta on whole-grain toast or in vegetable-stuffed pasta to pair B6 with fibre-rich carbs for sustained energy.

3. Oats

Oats contribute vitamin B6 and are rich in complex carbohydrates and fibre, supporting gradual energy release and heart health. B6-dependent enzymes help convert the macronutrients in oats into usable cellular energy while supporting immune defences. Pair oats with milk or yoghurt and fruit for a balanced meal that provides B6, protein, and antioxidants.

4. Peanuts

Peanuts provide B6 along with plant protein, healthy fats, and magnesium, supporting energy metabolism and satiety. Vitamin B6 is required for amino acid metabolism and neurotransmitter synthesis, which can influence energy and mood. Combine peanuts with fruit or whole grains for a snack that balances B6, fibre, and carbs for sustained energy between meals.

5. Eggs

Eggs are among the vitamin B6 foods with high-quality protein, choline, and other B vitamins that contribute to energy production and brain health. Vitamin B6 helps produce neurotransmitters and supports normal immune function, while protein supports satiety and muscle repair.

6. Chicken Liver

Chicken liver is a concentrated source of B vitamins, including vitamin B6, and provides iron, which together support red blood cell production and oxygen transport for energy. Adequate B6 supports immune function and assists enzymes that metabolise macros for cellular energy.

7. Soya Beans

Soybeans supply vitamin B6 with complete plant protein and fibre, aiding energy metabolism and supporting cardiometabolic health. B6-dependent enzymes help convert soy's proteins and carbohydrates into energy, while its protein supports fullness and muscle maintenance. Choose minimally processed soy like edamame, tofu, or tempeh. Combine with whole grains (e.g., brown rice) to diversify amino acids and add complex carbs for sustained energy and immune-supportive nutrition.

8. Carrots

Carrots provide vitamin B6 alongside fibre and carotenoids, supporting metabolic processes and overall health. B6 helps enzymes convert macronutrients into energy and supports immune function. Enjoy raw with hummus or roasted with olive oil to enhance carotenoid absorption.

9. Spinach

Spinach is on top among the vitamin b6 foods with folate, vitamin C, and magnesium, contributing to energy metabolism and immune support. B6 helps produce neurotransmitters and supports immune cell function, while leafy greens add fibre and antioxidants for overall wellness.

10. Sweet Potato

Sweet potatoes offer B6 with complex carbohydrates and potassium, supporting steady energy and electrolyte balance. B6-dependent enzymes aid conversion of sweet potato starches into usable energy and support immune function. Bake or roast with the skin for more fibre. Pair with a protein source (fish, chicken, or tofu) to slow digestion and support satiety, creating a balanced meal that sustains energy levels.

11. Green Peas

Green peas provide B6 along with plant protein, fibre, and vitamin C, supporting energy metabolism and immune defences. B6 helps enzymes break down proteins and carbs, contributing to cellular energy production. Add peas to soups, stir-fries, or grain salads for a convenient way to increase B6 and fibre.

12. Bananas

Bananas are a well-known source of vitamin B6 foods and provide easily digestible carbohydrates, making them a practical snack for quick energy. Vitamin B6 supports neurotransmitter production and immune function, and it helps convert banana carbs into usable energy. Pair with peanut butter or yoghurt to add protein and healthy fats, balancing blood sugar and prolonging satiety while enhancing overall B6 intake in the diet.

13. Chickpeas

Chickpeas deliver B6 with plant protein and fibre, supporting energy metabolism and digestive health. B6 is essential for amino acid metabolism and helps convert chickpea carbohydrates into cellular energy, while fibre supports steady blood sugar and gut health. Use in hummus, stews, or salads. Combining chickpeas with grains like quinoa or brown rice rounds out amino acids and creates a balanced, B6-supportive meal.

14. Fish

Tuna and salmon are rich in B6 and high-quality protein, aiding energy metabolism and immune function. B6 supports neurotransmitter synthesis and helps enzymes convert macronutrients to energy, while fish also supplies omega-3 fats that support cardiovascular and overall health. Balance intake with a variety of proteins and include vegetables and whole grains for a nutrient-dense, B6-supportive plate.

15. Avocado

Avocados provide a moderate amount of B6 along with fibre and healthy fats with fibre and heart-healthy monounsaturated fats, supporting energy metabolism and satiety. B6-dependent enzymes help convert macronutrients into energy and support immune competence, while avocado's fats aid absorption of fat-soluble nutrients when paired with vegetables. Add to salads, whole-grain toast, or smoothies to raise B6 intake and improve meal satisfaction without added sugars.

How Much Vitamin B6 Should I Have Each Day?

According to the Office of Dietary Supplements (ODS), the RDA for vitamin B6 is age- and sex-specific. The following table shows the amount of vitamin b6 foods an individual can consume each day:

B6 Deficiency

Vitamin B6 deficiency can impair immune function, reduce antibody formation, and alter cytokine production; low status is also linked with anaemia and neuropathy symptoms like numbness or tingling. Research suggests inverse associations between B6 and inflammatory markers in chronic inflammation, suggesting deficiency may worsen inflammatory responses. Key signs of inadequate B6 include:

• Skin rashes
• Cracks at the corners of the mouth
• Swollen tongue
• Weakened immune system
• Fatigue and low energy

To prevent deficiency, focus on eating a variety of vitamin B6-rich foods daily, especially those high in other B vitamins like folate and B12, which work together for energy production and red blood cell formation. If you suspect a deficiency, speak with your doctor about testing your B6 levels.

B6 Supplements

While vitamin b6 foods are the ideal way to obtain B6, supplements can help certain populations meet needs, such as pregnant and nursing women, strict vegetarians, and older adults. However, excessive doses from supplements can cause nerve damage, skin lesions, nausea, and heartburn.

The tolerable upper intake level for B6 is 100 mg daily for adults. Supplements should only be taken under medical supervision, especially since high doses over time can cause nerve damage. For most people, a balanced diet rich in vitamin B6 foods can provide ample amounts to support energy and immunity.

Summary

Vitamin B6 foods are your allies for sustained energy and robust immunity. By intentionally adding vitamin B6 foods, vegetarian and non-vegetarian options like milk, eggs, fish, green peas, and avocados, to your daily diet, you equip your body with the tools it needs to convert food into fuel and activate disease-fighting immune cells. As a water-soluble vitamin, B6 needs regular replenishment through a balanced, nutrient-dense eating pattern. Remember, nourishing your body with vitamin B6 rich foods is a simple yet powerful way to energise your cells and strengthen your immune system.

Metropolis Healthcare, a leading chain of diagnostic labs across India, offers comprehensive nutrition tests to evaluate your vitamin and mineral status. With a nationwide presence, Metropolis brings quality pathology services conveniently to your doorstep through at-home sample collection by skilled phlebotomists.

References
•    https://medlineplus.gov/ency/article/002402.htm
•    https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-b/
•    https://nutritionsource.hsph.harvard.edu/vitamin-b6/
•    https://ods.od.nih.gov/factsheets/VitaminB6-HealthProfessional/#h7