Evidence-Based Nutrient Recommendations

Vitamin B6

While most vegans get enough vitamin B6 (pyridoxine), numerous members of one vegan family showed symptoms of vitamin B6 deficiency (1).

Symptoms of B6 deficiency include sleepiness, fatigue, sores in the sides of the mouth, and a swollen tongue (2). Bananas, navy beans, and walnuts are all good sources of vitamin B6 (2).


1. Crane MG, Register UD, Lukens RH, Gregory R. “Cobalamin (CBL) studies on two total vegetarian (vegan) families” Vegetarian Nutrition 1998; 2(3):87-92.

2. Groff J, Gropper S. Advanced Nutrition and Human Metabolism, 3rd ed. Wadsworth: 2000.

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  • If you have a question about whether it's okay to cut supplements in half or combine supplements to achieve the dose we recommend, the answer is “Yes.” Be aware that nutrient recommendations are only estimates—it's not necessary to consume the exact amount we recommend every single day.
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  • We cannot provide personal nutrition advice for specific health conditions. If you need private counseling, here's a list of plant-based dietitians and we especially recommend VeganHealth contributor Taylor Wolfram, MS, RDN, LDN.
  • We urge you to consult with a qualified health professional for answers to your personal questions.