Are You Taking Too Much Vitamin B6? Experts Warn of Potential Health Risks

Benefits and dosage of vitamin B6

Vitamin B6, also known as pyridoxine, is vital for brain development, immune function, and mood regulation. Found in foods like poultry, bananas, potatoes, and fortified cereals, it aids in neurotransmitter production, regulating mood and cognitive function. Additionally, it supports hemoglobin production, reducing the risk of anemia. Vitamin B6 is also crucial for metabolism, breaking down proteins, fats, and carbohydrates. It has also been linked to reducing inflammation, which may lower the risk of chronic diseases.

The recommended daily intake for adults is 1.3 to 2 mg. While most people get enough B6 through their diet, some take supplements to ensure optimal levels. However, excessive intake from high-dose supplements can have adverse effects.

To avoid toxicity, stick to recommended dosages and get most nutrients from whole foods. If supplementation is necessary, check labels and consult a healthcare provider before taking high doses. The tolerable upper intake level set by the NIH is 100 mg per day for adults; exceeding this amount increases the risk of adverse effects.

Can you overdose on vitamin b6?

Experts warn that consistently consuming high doses of Vitamin B6—typically above 100 mg per day—can result in toxicity. One of the most alarming side effects is peripheral neuropathy, a condition that causes nerve damage leading to numbness, tingling, and loss of coordination, primarily in the hands and feet.

According to research, long-term excessive intake of Vitamin B6 has been linked to neurological issues that can take months or even years to reverse. Some individuals have reported difficulty walking, balance problems, and persistent nerve pain after prolonged overuse of supplements. Beyond nerve damage, an overdose of Vitamin B6 may also lead to gastrointestinal issues, light sensitivity, and skin lesions. While these symptoms typically subside when supplementation is reduced, they highlight the importance of moderation.

Who Is at Risk?

The risk of Vitamin B6 toxicity is particularly high among individuals who take large doses through supplements. Many multivitamins and standalone Vitamin B6 supplements contain significantly more than the recommended daily amount.

Athletes, bodybuilders, and those following high-protein diets sometimes take excess Vitamin B6 under the belief that it enhances muscle function and metabolism. Additionally, individuals using Vitamin B6 for mood regulation or to alleviate premenstrual syndrome (PMS) symptoms may unknowingly be consuming unsafe amounts.

Older adults and individuals with kidney or liver disease are also more susceptible to Vitamin B6 toxicity due to their body’s reduced ability to process excess amounts. Those taking certain medications, such as anti-epileptic drugs or tuberculosis treatments, should be particularly cautious, as these can interact with Vitamin B6 and amplify risks.

A Balanced Approach to Health

A balanced diet rich in whole, unprocessed foods remains the best approach to maintaining adequate vitamin levels. Before reaching for high-dose supplements, individuals should consider whether their diet already provides what they need. Consulting a healthcare professional can help determine the appropriate intake, ensuring optimal health while avoiding unnecessary risks.

Updated on 10 Mar 2025