7-Day Vitamin B6 Optimization Plan
Protocol Objectives
Protein Utilization
B6 is required to metabolize protein. The more protein you eat, the more B6 you need.
Poultry & Fish
Turkey, chicken, tuna, and salmon are the highest bioavailability sources.
Starchy Veg
Potatoes (white and sweet) are surprisingly high in B6.
Fruits
Bananas and chickpeas (legume) are top non-meat sources.
Day 1 Poultry
Breakfast
Turkey Sausage
High B6 meat.
Lunch
Chicken Breast
Lean protein.
Dinner
Thanksgiving Plate
Turkey + Potato.
Day 2 Fish
Breakfast
Smoked Salmon
Oily fish.
Lunch
Tuna Salad
High B6.
Dinner
Cod with Spinach
White fish.
Day 3 Chickpeas
Breakfast
Hummus Toast
Chickpeas are #1 plant source.
Lunch
Falafel Salad
Chickpea base.
Dinner
Chickpea Curry
Hearty vegan B6.
Day 4 Potatoes
Breakfast
Potato Hash Browns
Tuber source.
Lunch
Baked Potato
Skin on.
Dinner
Shepherd's Pie
Meat + Potato.
Day 5 Bananas
Breakfast
Banana Oatmeal
Fruit B6.
Lunch
Pork Chop
Lean pork.
Dinner
Sweet Potato Mash
Orange tuber.
Day 6 Organ Meats
Breakfast
Liver Pate
Dense source.
Lunch
Beef Liver
Nutrient bomb.
Dinner
Spinach Salad
Greens support.
Day 7 Maintenance
Breakfast
Avocado Toast
Avocado has B6.
Lunch
Salmon Salad
Fish staple.
Dinner
Roast Chicken
Poultry staple.
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Bioavailability
Plant B6 (pyridoxine glucoside) is about 50% less bioavailable than animal B6. Vegetarians need to eat more to match levels.
Scientific References:
1. Spinneker, A., et al. (2007). 'Vitamin B6 status, deficiency and its consequences.' Nutrition & Metabolism.
1. Spinneker, A., et al. (2007). 'Vitamin B6 status, deficiency and its consequences.' Nutrition & Metabolism.