Vitamin and mineral guide

Benefits of Vitamin B6: Energy, Nerves, Blood Cells and Food Sources

Vitamins & MineralsUpdated 2026-05-099 min read

Vitamin B6 supports energy use, normal nervous system function and haemoglobin formation, with sources including poultry, fish, potatoes, bananas and fortified cereals.

Quick answer: Vitamin B6 helps the body use and store energy from protein and carbohydrates, and helps form haemoglobin. It is found in many foods, so variety is your best friend.
Health note: This article is educational and is not medical advice. Speak with a GP, pharmacist or registered dietitian before using supplements to treat symptoms, changing medication, or taking high dose products.

What Vitamin B6 does

Vitamin B6 is an essential nutrient, meaning your body needs it in small amounts to work properly. The practical benefit is not that it gives you superpowers. It helps normal processes run as intended, which is less dramatic but much more useful.

Main benefits of getting enough Vitamin B6

  • Helps the body use and store energy from protein and carbohydrates
  • Supports normal nervous system function
  • Helps form haemoglobin
  • Found in many everyday foods

Foods that contain Vitamin B6

For most people, the best starting point is a varied diet rather than reaching straight for tablets. Useful food sources include:

  • Poultry such as chicken and turkey
  • Fish
  • Pork
  • Eggs
  • Potatoes
  • Bananas
  • Fortified breakfast cereals
  • Chickpeas

Simple meal idea

A simple B6 friendly meal could be chicken or chickpeas with potatoes and vegetables, or breakfast cereal with a banana. Not glamorous, but useful beats shiny.

Food first vs supplements

Supplements can be useful in specific situations, but they are not automatically better than food. Food also brings protein, fibre, fats, carbohydrates and other micronutrients that work together. A supplement is a tool, not a cheat code.

Consider a supplement if you have been advised to do so, have a restricted diet, have a confirmed deficiency, or fall into a group with higher needs. For symptoms such as ongoing tiredness, weakness, unusual bleeding, tingling, dizziness or unexplained changes, get proper medical advice rather than guessing.

Who may need to pay closer attention?

  • People with restricted diets, including vegan or very limited diets.
  • People who are pregnant, planning pregnancy or breastfeeding.
  • Older adults or people with reduced appetite.
  • People with digestive conditions, absorption issues or relevant medication use.
  • Anyone with symptoms that could suggest deficiency.

When to be cautious

Long term high dose vitamin B6 supplements can cause nerve symptoms. Avoid high dose products unless advised by a clinician.

Related nutrient guides

Nutrition is connected. For example, vitamin D and calcium are often discussed together, while vitamin C can help with iron absorption from plant foods.

Sources and further reading

FAQs

What foods contain vitamin B6?

Poultry, fish, pork, eggs, potatoes, bananas, chickpeas and fortified cereals can all contribute vitamin B6.

What does vitamin B6 do?

It helps the body use and store energy from food and helps form haemoglobin.

Can too much vitamin B6 be harmful?

Yes. High dose supplements taken for a long time can cause problems, so avoid megadosing.