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Sep 2006;67(18):1985-2001

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Please, know, you likely need higher amounts to reduce the risk for or improve deficiencies ( 2 ) : Birth to 6 months: 0.1 mg for both male and female 7 to 12 months: 0.3 mg for both male and female 1 3 years: 0.5 mg for both male and female 4 8 years: 0.6 mg for both male and female 9 13 years: 1.0 mg for both male and female 14 18 years: 1.3 mg for male, 1.2 mg for female, 1.9 mg during pregnancy, and 2.0 mg during breastfeeding 19 50 years: 1.3 mg for male, 1.3 mg for female, 1.9 mg during pregnancy, and 2.0 mg during breastfeeding 51+ years: 1.7 mg for male, 1.5 mg for female Best Foods to Raise Vitamin B6 Levels The best food to raise your vitamin B6 levels include ( 2 ) : Canned chickpeas: 1.1 mg per serving (1 cup) Pan-fried beef liver: 0.9 mg per serving (3 oz) Fresh, cooked yellowfin tuna: 0.9 mg per serving (3 oz) Cooked sockeye salmon: 0.5 mg per serving (3 oz) Roasted chicken breast: 0.5 mg per serving (3 oz) Boiled potatoes: 0.4 per serving (1 cup) Roasted turkey, meat only: 0.4 mg per serving (3 oz) Banana: 0.4 mg per serving (1 fruit) Ground beef patty, 85% lean: 0.3 mg per serving (3 oz) Winter baked squash: 0.2 mg per serving (1/2 cup) Supplementing B6 Levels Food alone may not be enough to improve your vitamin B6 levels, especially if you are at risk of or currently dealing with symptoms of vitamin B6 deficiencies or chronic health issues