Vitamin B6 (Pyridoxine) and Paleo Eating

Who doesn't want healthy nerve and muscle cells? Of course you do, and this is where Vitamin B6 – also known as Pyridoxine – becomes especially important. In addition to that, it plays a part in converting carbohydrates and protein into energy, together with other B-complex vitamins, and has a role in the production of insulin, both white and red blood cells, and DNA. That means it’s pretty important!

Luckily, Vitamin B6 deficiency rarely occurs, because it’s contained in many foods. But sometimes it does, usually caused by a poor absorption of nutrients that can be a result of chronic alcoholism or chronic diarrhoea.  Fatigue, anaemia, skin disorders (like eczema and seborrheic dermatitis), convulsions and seizures – these are symptoms that may point to a deficiency in Pyridoxine.

But even if there’s no full-blown deficiency, there are a number of medical conditions that may be prevented or treated with better levels of Vitamin B6, including adrenal function, asthma, kidney stones, PMS, cardiovascular problems like atherosclerosis and hypertension, nervous system issues like carpal tunnel syndrome, depression, autism and epilepsy, and skin conditions like acne and eczema. The best approach in any case is to turn to whole food sources of Vitamin B6, of which there is abundance in the Paleo Diet.

How much Vitamin B6 do you need in your diet?

The daily recommended amount of Vitamin B6 is 2mg.

Which foods can you get Pyridoxine from?

1. Liver – Not surprisingly, the nutrient dense liver is the first on the list. While any animal liver will provide a good amount of Vitamin B6, turkey liver is the richest choice with 52% of the daily need in a 100g portion. Pate, anyone?
2. Tuna – The best fish source for Vitamin B6, tuna provides 52% of your daily need in a 100g portion. So if liver is not your thing, but you’re focused on the consumption of Pyridoxine, a good tuna salad or tuna steak for dinner is a great choice for your health.
3. Summer squash – Great for grilling, salads, stir-fries, and even refreshing soups – summer squash provides 12.5% of your daily need of Vitamin B6 in 1 cup when measured raw.
4. Banana – One of the best carb sources around, the banana is also good for Vitamin B6 with 21.5% of your daily need in one fruit. Of course bananas are great to munch on just by themselves, but if you’re feeling like a treat, why not prepare a Vitamin B6-filled one-ingredient ice-cream? Just toss some frozen banana pieces into a blender and watch the magic unveil.
5. Pistachios – For a snack full of Vitamin B6, go for a handful of pistachios. In 100g you’ll find 85% of your daily Pyridoxine need.
6. Blackstrap molasses – if you’re looking for a healthy sweetener, blackstrap molasses provides the best mineral and vitamin content. In just one tablespoon you’ll get 7% of your daily Vitamin B6 need. The taste of blackstrap molasses might be an acquired taste for some, but if you’re fond of it and are looking for something sweet, it’s a great solution.
7. Paprika – Sometimes all it takes is some herbs and spices to perk up the micronutrient content of your food. Paprika is a great addition when it comes to Vitamin B6 – one tablespoon packs 14% of your daily need. Great reason to browse through some Hungarian recipes – no lack of paprika there!

What else do you need to know about Vitamin B6 consumption?

When cooking Vitamin B6-rich food, it is the acidity of the food that usually determines how much of the vitamin is retained. Thus, if you’re especially concerned with the Pyridoxine content, don’t add much acidic components to your food. In addition, processing and freezing cause a loss in the vitamin content. As the Paleo diet promotes the eating of fresh unprocessed whole foods, it is a great approach to get all the vitamins you need – fresh vegetables win over canned ones any day!

The Role of Vitamin B6 in Hormone Regulation and Mood

Vitamin B6 is not just vital for your metabolism and red blood cell production—it also plays a critical role in regulating hormones and supporting mental wellbeing. Pyridoxine contributes to the production of neurotransmitters like serotonin and dopamine, which influence your mood, sleep, and cognitive function. In fact, low B6 levels have been linked to irritability, depression, and poor concentration. For women especially, ensuring an adequate intake of B6 may help relieve premenstrual symptoms (PMS), particularly mood swings and irritability.

Does Stress Deplete Your B6 Levels?

Yes—stress can significantly impact your need for Vitamin B6. When you’re under prolonged physical or emotional stress, your body uses more B6 to support adrenal function, produce stress-related hormones, and keep your nervous system in balance. This is particularly relevant for anyone dealing with high-pressure jobs, chronic illness, or poor sleep. During these periods, incorporating more B6-rich foods into your Paleo meals can help maintain balance and resilience.

Bioavailability: Are You Actually Absorbing Enough?

It’s one thing to consume B6—but it’s another thing to absorb and utilise it effectively. Several factors can interfere with B6 absorption, including excessive alcohol intake, certain medications (like isoniazid or hydralazine), and health conditions like coeliac disease or kidney dysfunction. People with impaired gut health or a history of digestive issues may be more prone to deficiency despite seemingly adequate intake.

This is why the Paleo diet's emphasis on gut-friendly, anti-inflammatory foods is especially valuable. Bone broth, fermented vegetables, and foods rich in collagen and gelatin can support gut integrity and help ensure proper absorption of micronutrients like B6.

How Vitamin B6 Interacts with Other Nutrients

Vitamin B6 doesn’t work in isolation. It interacts synergistically with magnesium, zinc, and other B-vitamins—especially B12 and folate. These nutrients often work together in methylation processes, detoxification, and energy metabolism. For example, low levels of magnesium can impair the activation of B6 in the liver. Therefore, ensuring adequate intake of a broad range of nutrients—like leafy greens, nuts, seeds, eggs, and grass-fed meats—can help maximise the benefits of B6.

Should You Consider a Supplement?

For most Paleo eaters, supplementing with B6 is unnecessary if a variety of whole foods are regularly consumed. However, some people—particularly those with hormonal imbalances, chronic fatigue, or neurological issues—may benefit from a short-term boost via a high-quality B6 supplement (often in the form of P5P or pyridoxal-5-phosphate, the active form). If you're considering this, consult a qualified healthcare provider to ensure proper dosage and avoid potential interactions.

It’s also important not to overdo it. Excess B6 from supplements can cause nerve-related symptoms like tingling or numbness, especially if taken at high doses for extended periods.

Simple Paleo Meal Ideas to Boost Vitamin B6 Naturally

• Breakfast: Scrambled eggs with sautéed spinach, mushrooms, and sweet potato hash
• Lunch: Grilled chicken salad with avocado, sunflower seeds, and roast capsicum
• Dinner: Lamb liver pan-fried in olive oil with steamed broccoli and turmeric cauliflower rice
• Snack: A banana with a small handful of pistachios

All of these are rich in Vitamin B6 and synergistic nutrients, supporting absorption and functionality within the body.

Cooking Tips to Preserve Vitamin B6

As mentioned earlier, Vitamin B6 is heat- and acid-sensitive. When possible, lightly steam vegetables instead of boiling them, and avoid adding lemon juice or vinegar during the cooking process. Cook meat gently rather than charring or heavily roasting it. Consider batch-prepping meals in glass containers to avoid the nutrient loss that can occur from prolonged freezing or microwaving in plastic.

Recap: Paleo and Pyridoxine

Eating Paleo gives you a solid foundation for micronutrient sufficiency—but only if your meals are diverse and focused on nutrient density. Vitamin B6 is found in many animal and plant-based sources permitted within Paleo, making it relatively easy to hit your daily target. However, chronic stress, gut issues, and modern lifestyles can still put you at risk for suboptimal intake.

Focusing on variety, food preparation, and synergistic nutrients will help ensure you reap the full benefits of Pyridoxine—from energy production and hormonal regulation to healthy skin and neurological function. It’s a small vitamin with a powerful impact—well worth your attention.

So, did reading this make you think more about Vitamin B6 consumption? Do you have any recipes to share with the specific ingredients? Do share in the comments!