The RDA B6 diet is exactly what it describes. We use a nutrition tracking website or app to maintain a diet that does not go over RDA. We also don’t eat more than 30% of RDA at any given meal. There are too many varied ways of eating to have one specific meal plan. The RDA B6 diet then is your current way of eating adjusted to lower B6 intake to maintain RDA. In this section, we help you to help yourself with creating your diet.
RDA stands for Recommended Daily Allowance. The National Institutes of Health has RDA for most people age 19 and above at 1.3 mg. Men over 50 have a RDA of 1.7 mg. Women over 50 have a RDA of 1.5 mg. Below is a chart for B6 RDAs from the National Institutes of Health vitamin B6 factsheet.
We’ve already mentioned that a standard American diet contains 1.9 mg of B6. This doesn’t take into consideration the superfoods we have added into our diets, the heavy protein diets or the super clean diets that have higher vitamin B6 intakes. There is nothing wrong with any of these diets, you just have to rethink them.
The highest B6 foods are beef, chicken, turkey, pork, oily fish (salmon, tuna), potatoes, corn, wheat, brown rice, avocados, bananas and sunflower seeds. It is best to remove or severely limit all these HIGH B6 foods.
The lowest B6 meats and proteins are goat, lamb, some white fish, shrimp, clams, lobster, crab leg, eggs and cheese. Processed meats like hot dogs, sausage, bacon, packaged sandwich meats will also be lower B6. You do not have to eat processed foods. These are listed for those who already eat processed. The protein powders that work best for us are pea protein and egg white protein. You don’t have to add protein powders. These are listed for those who use protein powders. Please check for added B6 or other unnecessary ingredients in any protein powders.
The lower B6 carbohydrates are rice noodles and white flour products (like white bread). The rice noodles are awesome in Italian dishes as well as Chinese, Vietnamese and Thai dishes. The white flour is made of wheat, but the B6 has been processed out and not added back in. Examples of white flour items are bread, pizza, crackers, pancakes, English muffins, bagels, cake, cookies. You will want to be careful with pasta. If the ingredients contain durum or semolina flour then it might be higher B6.
You want to enjoy salty snacks. Almonds, pumpkin seeds, pretzels and crackers are all good choices for salty snacks.
The best website we use for nutrient tracking is Cronometer. The free version tracks vitamins and minerals, plus many more nifty-needed items. You don’t need to pay for Cronometer. Please visit the linked page for more detailed info about this awesome nutrient tracker.
It is common to lose weight while toxic on vitamin B6. We’ve had many members in the group ask what foods are good to help put on weight. If you eat processed, then add in white flour products as mentioned above. If you don’t eat processed then the suggestions are egg white protein powder, pea protein powder, butter, coconut oil, full-fat coconut milk, almonds, almond butter, cheese.
Although a 24 hour fast is not necessary, this question comes up often. A 24 hour fast once a week is fine. It is recommended that you fast from dinner to dinner. You still need to drink your salted water, coconut water and the Pedialyte. Since you’re not getting salt from food it is also recommended that you add another 1/8 teaspoon salt to the water. The total daily amount of salt while fasting is about 1/2 teaspoon.
B6T RDA B6 Diet Do’s
- Do stay at RDA B6 or slightly below it.
- Do keep your meals at around 30% RDA.
- Do count your coconut water in Cronometer.
- Do watch values of other nutrients especially, potassium, B12, B1 and iron.
- Do purchase the B6T Smart Supplement. This supplement is only 25% RDA of most vitamins and minerals was designed specifically for the group. It has no vitamin B6. It also does not contain magnesium which is a strong vasodilator.
B6T RDA B6 Diet Don’ts
- Do not go lower than 70% RDA for B6. It will throw you into a bad Rebound.
- Do not starve yourself. It will throw you into a bad Rebound.
Low B6 Foods
Below is a preview of a GoogleSheet listing low B6 foods including Cronometer data created by one of our very own Facebook Group members. This sheet continues to be updated by other members as they come across low b6 foods. Visit our group to learn more: B6T Smart is Understanding B6 Toxicity Using Western Research.