Vitamin B6
Intake model: one reported food record, food date unconfirmed. References: man aged 19–30. How to read the references.
No change indicated. Current food estimate supports coverage; any supplement requires review given materially different US and EFSA upper limits.
Linked eating record; usual intake and clinical status unestablished · Reviewed 2026-10-10
Intake confidence: Moderate. Quantity confidence: Limited. Body status: Unassessed.
FDA values describe food labels.
Vitamin B6
5.1 mg counted from food.
| Recommended intake | Upper reference | Food label reference |
|---|---|---|
| 1.3 mg (RDA) US National Academies · Food and oral supplements | 100 mg (UL) US National Academies · Food and oral supplements | 1.7 mg (DV) FDA · Adults and children 4+ |
Other authority and form-specific references
- 12 mg/day (UL)
EFSA · All dietary B6 vitamers and sourcesUS primary UL remains 100 mg/day; do not import 12.5 mg from the DRV landing-page discrepancy.
These are US National Academies references. EFSA uses a different adult UL; do not silently mix reference systems.
Food contributions and uncertainty
Values are available for 13 of 13 recorded foods. 1 contribution(s) use an incomplete recipe or comparator. Product identity and portion assumptions still limit accuracy.
The saved portion/recipe scenarios span 4.9–5.5 mg. This is a sensitivity range, not a confidence interval; uncertain food composition and unreported foods can fall outside it.
Scroll sideways for all columns. With a keyboard, Tab to the scroll area, then use the arrow keys.
| Food | Model portion | Contribution | Source basis |
|---|---|---|---|
| Banana | 472 g reported | 1.7 mg | Generic USDA comparator |
| RT RT roast chicken meat and skin | 299 g estimated | 1.2 mg | Generic USDA comparator |
| Trader Joe's European style organic plain nonfat yogurt | 907 g reported | 0.48 mg | Generic USDA comparator |
| Red bell pepper | 150 g assumed | 0.44 mg | Generic USDA comparator |
| Hass avocado | 150 g assumed | 0.39 mg | Generic USDA comparator |
| Trader Joe's Organic basmati rice frozen | 283 g reported | 0.26 mg | Generic USDA comparator |
| Large beefsteak tomato | 182 g assumed | 0.15 mg | Generic USDA comparator |
| Crown Prince Natural Skinless boneless sardines in olive oil | 80 g assumed | 0.13 mg | Generic USDA comparator |
| Navel orange | 140 g assumed | 0.11 mg | Generic USDA comparator |
| Raspberries | 170 g assumed | 0.09 mg | Generic USDA comparator |
| Raw English walnuts | 15 g assumed | 0.08 mg | Generic USDA comparator |
| Trader Joe's Organic raw almonds | 15 g estimated | 0.02 mg | Generic USDA comparator |
Provisional or modeled zeros:
- RT RT chimichurri: Partial recipe estimate.
These are model inputs or current label declarations. They do not prove exact absence in the original package.
Role and intake references
Vitamin B6 participates in amino acid metabolism, neurotransmitter synthesis and hemoglobin formation. For a man aged 19–30, the US RDA is 1.3 mg daily and the US UL is 100 mg daily from food and supplements combined. Those are different references from the 1.7 mg used on general food labels. NIH vitamin B6.
The reference system matters here. EFSA's 2023 adult UL is 12 mg daily, covering dietary and supplemental intake and all B6 forms. EFSA reviewed peripheral neuropathy evidence, used a 50 mg/day reference point from human evidence and applied uncertainty factors, with a supporting animal calculation. This is a material difference in evidence evaluation, not a rounding error. EFSA 2023 primary scientific opinion.
What the food record establishes
The available estimate is approximately 5.08 mg, led by four bananas at 1.73 mg, chicken 1.20 mg and yogurt 0.48 mg. Generic composition and estimated portions limit accuracy. This ordinary-food pattern provides plausible coverage and is below either cited adult upper reference. It establishes neither a blood value nor a reason to consume more.
The total should not produce an alarm simply because it is several times the RDA. The RDA is an adequacy reference. At the same time, it would be a mistake to use the larger US UL as permission to add a 50 mg B-complex product indefinitely.
Why supplement labels deserve attention
Chronic excessive supplemental B6 can cause sensory neuropathy. That makes the total from multiple supplements relevant, including a multivitamin, a B-complex pill or an energy product. Being water soluble does not guarantee harmlessness at high doses. NIH excess-intake discussion.
No B6 supplement has been reported as taken in this record. The practical next step is to count one accurately if it enters the routine, rather than infer a need for it from heavy training. B6's metabolic role alone does not establish an athletic benefit from extra intake. Medication and clinical context could change the assessment; neither has been established here.
Evidence boundary
This edition reviews ordinary adequacy and the clinically consequential dose-limit disagreement. It does not claim to have reviewed every B6 treatment indication. In the combined B-vitamin prevention trial discussed under folate, improving a blood marker did not produce a significant benefit in the primary cardiovascular outcome. That result cannot isolate B6's individual effect. HOPE-2 primary trial.