{"id":221448,"date":"2025-05-16T08:58:23","date_gmt":"2025-05-16T07:58:23","guid":{"rendered":"https:\/\/purovitalis.com\/?p=221448"},"modified":"2025-06-20T08:13:03","modified_gmt":"2025-06-20T07:13:03","slug":"b6-vitamin-i-foedevarer","status":"publish","type":"post","link":"https:\/\/staging.purovitalis.com\/da\/vitamin-b6-in-food\/","title":{"rendered":"Vitamin B6 i f\u00f8devarer"},"content":{"rendered":"<div class=\"taxonomy-post_tag blog-tags wp-block-post-terms\"><a href=\"https:\/\/staging.purovitalis.com\/da\/tag\/collagen\/\" rel=\"tag\">collagen<\/a><span class=\"wp-block-post-terms__separator\"> <\/span><a href=\"https:\/\/staging.purovitalis.com\/da\/tag\/supplements\/\" rel=\"tag\">supplements<\/a><span class=\"wp-block-post-terms__separator\"> <\/span><a href=\"https:\/\/staging.purovitalis.com\/da\/tag\/vitaminb6\/\" rel=\"tag\">vitaminb6<\/a><span class=\"wp-block-post-terms__suffix\"><code> <\/code><\/span><\/div>\n\n\n<div class=\"wp-block-group blog-table-of-contents\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\">\n<p class=\"wp-block-paragraph\">table of contents<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"#h-foods-rich-in-vitamin-b6\">Foods rich in vitamin B6<\/a><\/li>\n\n\n\n<li><a href=\"#h-vitamin-b6-as-support-for-collagen-and-skin\">Vitamin B6 as support for collagen and skin<\/a><\/li>\n\n\n\n<li><a href=\"#h-bioavailability-of-vitamin-b6-in-food-sources\">Bioavailability of vitamin B6 in food sources<\/a><\/li>\n\n\n\n<li><a href=\"#h-vitamin-b6-as-a-supplement\">Vitamin B6 as a supplement<\/a><\/li>\n<\/ul>\n<\/div><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Vitamin B6 is a water-soluble, essential vitamin\u2014your body can\u2019t produce it on its own, so you have to get it through diet or supplements. Its name reflects its place in the B-vitamin family\u2014it was the sixth compound discovered in this group. It refers to several related forms that all support important functions in the body.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">These include <em>pyridoxal, pyridoxine, and pyridoxamine<\/em>, which the body converts into the active form <em>pyridoxal-5\u2032-phosphate<\/em>. This is the version that performs most of B6\u2019s roles and circulates in the blood.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Vitamin B6 is extremely important for longevity since it helps with mood regulation, immune support, turning food into energy, and producing red blood cells[<a href=\"https:\/\/www.mdpi.com\/2072-6643\/16\/1\/24\">1<\/a>]. Read more about B6\u2019s benefits in our blog: <a href=\"https:\/\/staging.purovitalis.com\/vitamin-b6-benefits\/\">Vitamin B6 benefits.<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The good news is that, in most cases, getting enough vitamin B6 doesn\u2019t take much effort. It\u2019s naturally present in many everyday foods\u2014likely some of your favorites already. In this blog we will take a closer look at the best natural sources of B6 and how they can fit easily into your daily meals and how to get B6 via supplements.<br><\/p>\n\n\n\n<div class=\"wp-block-group blog-definition\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\">\n<p class=\"wp-block-paragraph\">Definition of a vitamin<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A vitamin is a nutrient your body needs in small amounts to stay healthy. Most can\u2019t be made by the body, so they come from food or supplements. Vitamins are either water-soluble (like B and C) or fat-soluble (like A, D, E, and K).<\/p>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-foods-rich-in-vitamin-b6\">Foods rich in vitamin B6<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Vitamin B6 is found in a wide variety of everyday foods. If you eat a varied and balanced diet, you\u2019ll usually get enough without needing to think too much about it. Here\u2019s a selection of healthy foods that can help you meet your B6 needs through your daily meals.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-selected-foods-rich-in-vitamin-b6\">Selected foods rich in vitamin B6<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Food<\/th><th>Amount<\/th><th>B6 content<\/th><th>% Daily value (DV)*<\/th><\/tr><\/thead><tbody><tr><td>Chickpeas, canned<\/td><td>1 cup<\/td><td>1.1 mg<\/td><td>65%<\/td><\/tr><tr><td>Beef liver<\/td><td>100 g<\/td><td>approx. 0.9 mg<\/td><td>53%<\/td><\/tr><tr><td>Salmon<\/td><td>100 g<\/td><td>approx. 0.6 mg<\/td><td>35%<\/td><\/tr><tr><td>Chicken breast<\/td><td>100 g<\/td><td>0.5 mg<\/td><td>29%<\/td><\/tr><tr><td>Banana<\/td><td>1 medium<\/td><td>0.4 mg<\/td><td>25%<\/td><\/tr><tr><td>Potatoes, boiled<\/td><td>1 cup<\/td><td>0.4 mg<\/td><td>25%<\/td><\/tr><tr><td>Bulgur, cooked<\/td><td>1 cup<\/td><td>~0.2\u20130.3 mg<\/td><td>~15%<\/td><\/tr><tr><td>Cottage cheese<\/td><td>1 cup<\/td><td>0.2 mg<\/td><td>12%<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\">* according to FDA, source: <a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminB6-HealthProfessional\/\"><em>Vitamin B6 Fact Sheet for Health Professionals<\/em><\/a>[<a href=\"https:\/\/www.annualreviews.org\/content\/journals\/10.1146\/annurev-food-060822-122236\">2<\/a>]<\/figcaption><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">These natural vitamin B6 sources each offer unique nutritional benefits, making it a natural way to combine them into balanced meals.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"h-chickpeas-canned-1-cup-65-of-your-daily-value\">Chickpeas, canned | 1 cup | 65% of your daily value <\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Chickpeas are a convenient and nutritious source of vitamin B6, providing over 65% of the recommended daily intake per cup. Their mild flavor and firm texture make them easy to incorporate into a wide range of meals\u2014from salads and soups to dips like hummus\u2014adding both substance and nutritional value. In other words; they are one of the most versatile vitamin B6 sources, ideal for plant-based meals.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"h-beef-liver-100-g-53-of-your-daily-value\">Beef liver | 100 g | 53% of your daily value <\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Another rich source of vitamin B6 is beef liver. One serving provides about 53% of your daily value, making it a practical option if you\u2019re aiming to increase your intake. Whether prepared as p\u00e2t\u00e9 or lightly pan-fried, it adds a nutrient-dense boost to your meal.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"h-salmon-100-g-35-of-your-daily-value\">Salmon | 100 g | 35% of your daily value <\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Salmon isn\u2019t just good for omega-3s\u2014it also offers a solid amount of vitamin B6. A standard portion of salmon gives you about 35% of your daily value, so it\u2019s a tasty way to support your B6 levels while enjoying heart-healthy fats<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"h-chicken-breast-100-g-29-of-your-daily-value\">Chicken breast | 100 g | 29% of your daily value <\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Chicken breast is a reliable and lean protein, and an easy-to-add natural vitamin B6 source. One serving gives you around 0.5 mg of B6, covering roughly 29% of your daily value. Grilled, roasted, or added to a hearty salad, it\u2019s an easy way to support your B6 intake without much effort.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"h-banana-1-medium-size-25-of-your-daily-value\">Banana | 1 medium size | 25 % of your daily value <\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">A banana is easy to grab on the way out the door\u2014and it brings more than just natural sweetness. One medium banana gives you around 0.4 mg of vitamin B6, which covers about 25% of your daily value. It\u2019s a handy option when you want something quick that still supports your daily nutrient intake.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"h-potatoes-boiled-1-cup-25-of-your-daily-value\">Potatoes, boiled | 1 cup | 25 % of your daily value <\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Boiled potatoes might look basic, but they\u2019ve got more to offer than you\u2019d think. One cup serves up about 25% of your daily vitamin B6 needs, making them a surprisingly good contributor to your nutrient intake. Whether mashed, roasted, or simply boiled, potatoes are an easy way to round out a meal with something both comforting and nutritious. <\/p>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"h-bulgur-cooked-1-cup-15-of-your-daily-value\">Bulgur, cooked | 1 cup | ~15%  of your daily value <\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Bulgur is a quick-cooking whole grain that adds both texture and nutrients to your meals. A cooked cup contributes a decent amount of vitamin B6, helping you cover part of your daily needs with minimal effort. It works well in salads, grain bowls, or as a base for warm dishes\u2014an easy way to bring more variety and B6 into your diet. <\/p>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"h-cottage-cheese-1-cup-12-of-your-daily-value\">Cottage cheese | 1 cup | 12% of your daily value <\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Cottage cheese isn\u2019t just a protein-packed snack\u2014it also offers a bit of vitamin B6. One cup gives you around 0.2 mg, which adds up to about 12% of your daily value. Enjoy it on its own, with fruit, or mixed into a savoury meal for a light and creamy way to support your B6 intake. <\/p>\n\n\n\n<div class=\"wp-block-group blog-tip\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\">\n<p class=\"wp-block-paragraph\">Our tip<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Make a colourful salad with chickpeas, bulgur, grilled chicken, and your favourite veggies. Top it with a boiled egg or a spoon of cottage cheese. It\u2019s an easy lunch or dinner that brings B6 from several sources in one meal.<\/p>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-vitamin-b6-as-support-for-collagen-and-skin\">Vitamin B6 as support for collagen and skin<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Vitamin B6 is one of the carefully selected ingredients in our <a href=\"https:\/\/staging.purovitalis.com\/products\/rewind-liquid-collagen\/\">Rewind Liquid Collagen<\/a>. It plays an important role in protein metabolism and supports processes that are essential for collagen production and maintenance. B6 helps the body break down and utilise amino acids\u2014the building blocks of collagen\u2014and contributes to skin structure, elasticity, and natural repair.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">By including vitamin B6 in the formula, we aim to support the body\u2019s ability to make the most of the collagen peptides\u2014helping maintain healthy skin, joints, and connective tissue in a simple and thoughtful way.<br><br>Want to know more about Purovitalis Rewind Liquid collagen click here:<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-bioavailability-of-vitamin-b6-in-food-sources\">Bioavailability of vitamin B6 in food sources<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">When it comes to vitamin B6,<em> bioavailability <\/em>can vary depending on the food source. Animal-based vitamin B6 sources\u2014like meat, poultry, and fish\u2014are generally easier for the body to absorb, as vitamin B6 in these foods is found in forms the body can use directly.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">In plant-based foods, B6 often appears in a form that is bound to other natural compounds, which makes it harder for the body to absorb efficiently. That means you may not get as much usable B6 from plant sources, even if the total content is similar [<a href=\"https:\/\/foodandnutritionresearch.net\/index.php\/fnr\/article\/view\/10259\/16601#content\/contributor_reference_2\">3<\/a>].<\/p>\n\n\n\n<div class=\"wp-block-group blog-definition\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\">\n<p class=\"wp-block-paragraph\">Definition of bioavailability<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The amount of a nutrient or substance that enters the bloodstream and can be used by the body after it\u2019s consumed. It shows how well the body absorbs and uses what you take in through food or supplements.<\/p>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-foods-with-added-vitamin-b6\">Foods with added vitamin B6<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">To help ensure adequate intake of B vitamins, some food manufacturers add vitamins to products like breakfast cereals, plant-based drinks, and bread. These are known as fortified foods.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A large Irish study conducted between 2008 and 2019 looked at the diets of 953 individuals aged 60 and over to assess how fortified foods influence B-vitamin levels. The results showed that blood levels of folate, B12, B6, and riboflavin increased as the number of fortified food servings rose\u2014from none to more than seven portions per week. At the same time, <em>homocysteine<\/em> levels, which are associated with cardiovascular risk, decreased[4].<br><br>However, it\u2019s worth noting that some of these foods can be high in sugar and may not always be the ideal choice \u2014 they can sometimes appear healthier than they actually are, so consider sticking to either natural B6 sources or supplements.<\/p>\n\n\n\n<div class=\"wp-block-group blog-definition\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\">\n<p class=\"wp-block-paragraph\">Definition of Homocysteine<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Homocysteine is an amino acid formed during protein breakdown. High levels in the blood may increase the risk of heart disease. Vitamins B6, B12, and folate help regulate it.<\/p>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-vitamin-b6-as-a-supplement\">Vitamin B6 as a supplement<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">The amount of vitamin B6 in supplements varies widely \u2013 from small doses in multivitamins and B-complex products &#8211; typically 1.3\u20132 mg &#8211; which support energy metabolism, immune function, and the nervous system, to high-dose products providing up to 25 mg per serving \u2013 more than 2,000% of the recommended daily value.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Supplements can be a reliable and effective source of vitamin B6, especially for people with low dietary intake, increased needs, or reduced absorption due to age or health conditions. The most commonly used form in supplements is <em>pyridoxine hydrochloride<\/em>, which is well absorbed by the body.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-is-vitamin-b6-safe\">Is vitamin B6 safe?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Vitamin B6 is generally safe at levels that meet daily needs. But long-term intake of high doses \u2013 especially above 50 mg per day \u2013 has been shown to cause side effects such as sensory nerve damage, resulting in tingling or numbness in the hands and feet.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">This is why EFSA  established a new tolerable upper intake level of 12 mg per day for adults in 2023, including pregnant and breastfeeding women. The limit is based in part on a 1987 <a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/abs\/10.1111\/j.1600-0404.1987.tb03536.x\">study<\/a> in which women with PMS developed nerve damage after long-term daily intake of 50 mg. The 12 mg limit covers total intake from both food and supplements and aims to protect sensitive individuals.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Find the full blog here about dosage and toxicity: <a href=\"http:\/\/purovitalis.com\">Vitamin B6 Dosage and Toxicity \u2013 The Safety Guide<\/a><\/p>\n\n\n\n<div class=\"wp-block-group blog-definition\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\">\n<p class=\"wp-block-paragraph\">EFSA: European Food Safety Authority<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">An independent EU agency that evaluates food-related risks and sets safe intake levels for nutrients and supplements, including upper limits for vitamins like B6.<\/p>\n<\/div><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-peter-attia-and-vitamin-b6\">Peter Attia and vitamin B6<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Longevity expert Dr. Peter Attia includes vitamin B6 on his personal supplement list, highlighting its role in homocysteine regulation and brain function. You can read more about Peter Attia and view his full list in the blog here: <a href=\"https:\/\/staging.purovitalis.com\/peter-attia-supplements-and-insights-from-his-book\/\">Peter Attia\u2019s Supplements: What he takes &amp; insights from his book<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-vitamin-b6-rich-foods-simple-choices-big-impact\">Vitamin B6 rich foods: Simple choices, big impact<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Getting enough vitamin B6 doesn\u2019t have to be complicated. Many everyday foods\u2014like chickpeas, salmon, bananas, and potatoes\u2014are among the most accessible natural vitamin B6 sources available. While supplements can be useful in some cases, a varied diet with these B6-rich foods is often enough to support your energy, mood, immunity, and collagen production. Small changes to your meals can make a big difference.<\/p>\n\n\n\n<details class=\"wp-block-details blog-references is-layout-flow wp-block-details-is-layout-flow\"><summary>References <\/summary>\n<ol class=\"wp-block-list\">\n<li>Munteanu, C., &amp; Schwartz, B. (2024). <a href=\"https:\/\/www.mdpi.com\/2072-6643\/16\/1\/24\">B Vitamins, Glucuronolactone and the Immune System: Bioavailability, Doses and Efficiency<\/a>. <em>Nutrients, 16<\/em>(1), 24. <a class=\"\" href=\"https:\/\/doi.org\/10.3390\/nu16010024\">https:\/\/doi.org\/10.3390\/nu16010024<\/a><\/li>\n\n\n\n<li>Office of Dietary Supplements. (2023, June 16). <a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminB6-HealthProfessional\/\">Vitamin B6 Fact Sheet for Health Professionals.<\/a> National Institutes of Health (NIH). https:\/\/ods.od.nih.gov\/<\/li>\n\n\n\n<li>Bj\u00f8rke-Monsen, A.-L., &amp; Ueland, P. M. (2023, December 18). <a href=\"https:\/\/foodandnutritionresearch.net\/index.php\/fnr\/article\/view\/10259\/16601#content\/contributor_reference_2\"><em>Vitamin B6: A scoping review for Nordic Nutrition Recommendations 2023<\/em>.<\/a> Food &amp; Nutrition Research, 67<\/li>\n\n\n\n<li>Clements, M., Ward, M., Hughes, C. F., Hoey, L., Strain, J. J., Molloy, A. M., &amp; McNulty, H. (2024). I<a href=\"https:\/\/www.cambridge.org\/core\/services\/aop-cambridge-core\/content\/view\/A3780FB9E9FDDCDB506BEB09DAD22933\/S0029665124005135a.pdf\/impacts-of-fortified-foods-and-supplement-use-on-b-vitamin-status-in-older-adults-findings-from-the-tuda-study.pdf\">mpacts of fortified foods and supplement use on B-vitamin status in older adults: Findings from the TUDA study.<\/a> <em>Proceedings of the Nutrition Society, 83<\/em>(OCE4), E275.<\/li>\n\n\n\n<li><\/li>\n<\/ol>\n<\/details>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>table of contents Vitamin B6 is a water-soluble, essential vitamin\u2014your body can\u2019t produce it on its own, so you have to get it through diet or supplements. Its name reflects its place in the B-vitamin family\u2014it was the sixth compound discovered in this group. It refers to several related forms that all support important functions [&hellip;]<\/p>\n","protected":false},"author":6,"featured_media":222032,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[287,66,67,284],"tags":[248,180,281],"class_list":["post-221448","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diet-nutrition","category-lifestyle","category-nutrition","category-vitamins-minerals","tag-collagen","tag-supplements","tag-vitaminb6"],"acf":[],"_links":{"self":[{"href":"https:\/\/staging.purovitalis.com\/da\/wp-json\/wp\/v2\/posts\/221448","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/staging.purovitalis.com\/da\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/staging.purovitalis.com\/da\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/staging.purovitalis.com\/da\/wp-json\/wp\/v2\/users\/6"}],"replies":[{"embeddable":true,"href":"https:\/\/staging.purovitalis.com\/da\/wp-json\/wp\/v2\/comments?post=221448"}],"version-history":[{"count":5,"href":"https:\/\/staging.purovitalis.com\/da\/wp-json\/wp\/v2\/posts\/221448\/revisions"}],"predecessor-version":[{"id":238437,"href":"https:\/\/staging.purovitalis.com\/da\/wp-json\/wp\/v2\/posts\/221448\/revisions\/238437"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/staging.purovitalis.com\/da\/wp-json\/wp\/v2\/media\/222032"}],"wp:attachment":[{"href":"https:\/\/staging.purovitalis.com\/da\/wp-json\/wp\/v2\/media?parent=221448"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/staging.purovitalis.com\/da\/wp-json\/wp\/v2\/categories?post=221448"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/staging.purovitalis.com\/da\/wp-json\/wp\/v2\/tags?post=221448"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}