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Commissioned by the National Resource Center on Nutrition & Aging; Written by: Katie Dodd, MS, RDN, CSG, LD, FAND

Introduction

Vitamin B-6 is a water-soluble vitamin that includes six different compounds. Vitamin B-6 has a role in 

metabolism, immune function, and is in involved in over 100 different enzyme reactions in the body1

. While 

more research is needed, vitamin B-6 may play a role in maintaining cognition during aging2.

Vitamin B-6 is very important for older adults. Approximately 24% of women and 31% of men are at risk 

of vitamin B-6 deficiency3. The good news is that vitamin B-6 is found in a wide variety of foods. Eating a 

balanced and varied diet can help older adults meet their vitamin B-6 needs.

How Much is Needed?

Adults aged 51 and older have higher vitamin B-6 

needs than younger adults. Men need slightly more 

than women in this age group1

.

It is important to get the right amount of vitamin B-6. 

While vitamin B-6 deficiency is rare in the United 

States, some individuals may not consume the amount 

they need. Vitamin B-6 deficiency can cause anemia, 

cracks in the corners of the mouth, swollen tongue, 

depression, and poor immunity1

.

Toxicity is rare and does not typically come from food. 

When vitamin B-6 toxicity occurs, it is typically from 

too much supplementation. The tolerable upper limit level (UL) for vitamin B-6 in adults age 19 and older 

is set at 100 milligrams (mg)3.

Food Sources of Vitamin B-6

Vitamin B-6 is found in a wide variety of foods, from meat to vegetables to fruits. Eating a varied diet is an 

ideal approach to consuming adequate vitamin B-6.

Nutrition Needs for Older Adults: Vitamin B-6

Recommended Dietary Allowances (RDA) 

for Vitamin B-61:

Life Stage

Group Men Women

51-70 years 1.3 mg 1.3 mg

71+ years 1.7 mg 1.5 mg

Food source Amount per serving mg per serving

Chickpeas 1 cup 1.1 mg

Beef liver 3 ounces 0.9 mg

Salmon 3 ounces 0.6 mg

Chicken breast 3 ounces 0.5 mg

Potatoes (cooked) 1 cup 0.4 mg

Banana 1 medium 0.4 mg

Cottage cheese 1 cup 0.2 mg

White rice 1 cup 0.1 mg

Onions 0.5 cup 0.1 mg

Spinach (cooked) 0.5 cup 0.1 mg

Watermelon 1 cup 0.1 mg

Food Sources of Vitamin B-64:

Updated February 14, 2020
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Most older adults can get the vitamin B-6 they need through food alone. For those who cannot, vitamin 

B-6 is available in multivitamins, B complex vitamins, and single-vitamin supplements. It is important that

older adults work with their health care team to determine whether supplementation is needed.

Strategies to Help Older Adults Optimize Intake Daily 

The following strategies can help older adults optimize their intake of vitamin B-6:

When Shopping:

• Purchase foods naturally high in vitamin B-6, like meats, nuts, fruits, and vegetables

• Look for food items fortified with vitamin B-6, like cereals

• Read food labels for vitamin B-6 content

During Meal Preparation:

• Lunch and dinner are good opportunities for high vitamin B-6 foods, like meat

• Serve a variety of different foods throughout the week

At the Table:

• Offer beverages with vitamin B-6, such as milk

• Provide high vitamin B-6 snacks throughout the day

TAKE HOME MESSAGE: 

Vitamin B-6 is an important nutrient for older adults. It is found

in a wide variety of foods. Meeting vitamin B-6 needs can be

done easily by eating a balanced and varied diet.

REFERENCES

1. Institute of Medicine, Food and Nutrition Board. Dietary Reference Intakes for Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, 

Biotin, and Choline. Washington, DC: National Academy Press, 1998. https://www.nap.edu/read/6015/chapter/1

2. Hughes C, Ward M, Tracey F, et al. B-vitamin intake and biomarker status in relation to cognitive decline in healthy older adults in a 4-year follow-up study. 

Nutrients. 2017;9(1):53. 

3. Dietary Reference Intakes (DRIs): Tolerable Upper Intake Levels, Vitamins. National Institutes of Health website. https://www.ncbi.nlm.nih.gov/books/NBK56068/

table/summarytables.t7/?report=objectonly. Accessed November 19, 2019.

4. FoodData Central. U.S. Department of Agriculture. https://fdc.nal.usda.gov/. Accessed November 19, 2019.