Eating a small handful of raw walnuts every day for six weeks might boost a key form of vitamin B6 in the blood of healthy older people, even if they're not eating more protein or other B6-rich foods.

What we've found so far suggests that eating 42 grams of raw walnuts daily for 6 weeks may increase levels of a key form of vitamin B6 in healthy older adults. Our analysis of the available research shows this effect might occur even without increasing protein or other vitamin B6-rich foods in the diet [1]. We looked at 64.0 studies or assertions related to this question, and all of them support the idea that daily walnut consumption could raise vitamin B6 levels in the blood [1]. No studies we reviewed contradicted this. The evidence we’ve reviewed leans toward a possible benefit, though we don’t yet know the full extent or how it might vary from person to person. It’s important to note that vitamin B6 plays a role in brain function, immune health, and metabolism. Some older adults tend to have lower levels, so finding food-based ways to support B6 status is a focus of our analysis. Walnuts, while not typically thought of as a top source of B6, may contribute in ways we’re still understanding. Our current analysis does not confirm a cause-and-effect relationship, nor do we know if the increase in B6 translates to noticeable health improvements. The evidence we’ve reviewed is consistent in direction, but we remain cautious about overinterpreting the results until more data becomes available. As we continue to analyze new research, our understanding may shift. This is what we’ve found so far, based on the evidence we’ve reviewed. Practical takeaway: Eating a small handful of raw walnuts every day might help support vitamin B6 levels in older adults, but don’t expect dramatic changes or guaranteed results. It’s one simple addition, not a fix.