Nutrient explainer · Energy & Vitality

Vitamin B6: what it does, who runs low, and how much is too much

Vitamin B6 shows up in energy drinks, multivitamins, magnesium blends and "stress" formulas. It's an important vitamin. It's also one of the few B vitamins where taking too much, for too long, can cause real problems. Here's how to get it right.

By the Herbal Bee teamUpdated 3 min read

A tired man at his desk late at night, resting his head on his hand

What vitamin B6 does

Vitamin B6 helps more than 100 enzymes do their jobs [1]. It helps your body:

  • Use protein, by breaking down and building amino acids.
  • Make brain messengers like serotonin and dopamine.
  • Make hemoglobin, the part of red blood cells that carries oxygen.
  • Support your immune system.
  • Process homocysteine, working alongside folate and B12.

Who tends to run low

Most people in the US get enough B6 from food [1]. Low levels are more likely in people who [1]:

  • Have kidney problems, including people on dialysis.
  • Have autoimmune or inflammatory conditions, such as rheumatoid arthritis, celiac disease, Crohn's disease or ulcerative colitis.
  • Have alcohol use disorder.
  • Take certain medicines, including some seizure medicines (see below).

Low B6 often happens alongside low B12 or folate [1].

What low B6 can lead to

Low vitamin B6 can contribute to [1]:

  • A type of anemia (small, pale red blood cells), which can cause tiredness.
  • Cracks at the corners of your mouth, a sore or swollen tongue, or an itchy, scaly rash.
  • Low mood, confusion, or getting sick more often.

These signs can have many causes. They're worth bringing up with your doctor, and a blood test is the only way to know your B6 level.

How much you need

Age Men (mg/day) Women (mg/day) Upper limit (mg/day)
14–18 1.3 1.2 80
19–50 1.3 1.3 100
51+ 1.7 1.5 100
Pregnancy — 1.9 80–100
Breastfeeding — 2.0 80–100

Source: NIH Office of Dietary Supplements [1]. The Daily Value on labels is 1.7 mg. The upper limit includes food and supplements. In 2023, Europe's food safety agency set a much lower adult limit of 12 mg a day [1].

Top food sources

Food Serving B6 (mg) % Daily Value
Chickpeas, canned 1 cup 1.1 65%
Beef liver, pan-fried 3 oz 0.9 53%
Yellowfin tuna, cooked 3 oz 0.9 53%
Sockeye salmon, cooked 3 oz 0.6 35%
Chicken breast, roasted 3 oz 0.5 29%
Fortified breakfast cereal 1 serving 0.4 25%
Potatoes, boiled 1 cup 0.4 25%
Turkey, roasted 3 oz 0.4 25%
Banana 1 medium 0.4 25%
Marinara sauce 1 cup 0.4 25%

Source: NIH Office of Dietary Supplements, based on USDA FoodData Central [1].

Easy wins: chana masala or hummus, a baked potato, a banana with breakfast, or tuna on whole-grain toast.

Food first, then supplements

Most people can meet their B6 needs with food alone. If you take a supplement:

  • Forms: pyridoxine hydrochloride is the most common. Pyridoxal 5'-phosphate (P-5-P) is the active form. Both are absorbed about as well as B6 from food [1].
  • Too much: taking very high amounts (1 to 6 grams a day) for a year or more has caused severe nerve damage [1]. Nerve symptoms have also been reported at much lower amounts. Australia now requires pharmacist advice for B6 products above 50 mg a day, starting in 2027, after reports of nerve problems [2].
  • Add it up. B6 is in many multivitamins, B-complexes, magnesium formulas and energy drinks. Check every label.
  • Warning signs of too much: numbness, tingling or burning in your hands or feet, or trouble with balance. Stop taking B6 supplements and see your doctor.
  • Medicines: B6 can interact with some seizure medicines (phenytoin, carbamazepine, valproic acid), the antibiotic cycloserine, and theophylline [1]. Check with your pharmacist.

Where you'll find B6 in our products

Vitamin B6 is part of these Herbal Bee formulas:

  • 5-MTHF Methylfolate (as P-5-P): 45 mg per serving
  • Advanced Alpha Focus: 10 mg per serving
  • 13-in-1 Magnesium Complex: 2 mg per serving
  • Gut Health: 15 mg per serving

If you take more than one of these, or a multivitamin too, the B6 adds up. Ask your doctor or pharmacist whether your total is right for you.

Related reads

Sources

  1. NIH Office of Dietary Supplements. "Vitamin B6: fact sheet for health professionals." Updated June 16, 2023. https://ods.od.nih.gov/factsheets/VitaminB6-HealthProfessional/
  2. Therapeutic Goods Administration (Australia). "Medicines containing vitamin B6 (pyridoxine, pyridoxal or pyridoxamine)." https://www.tga.gov.au/news/safety-updates/medicines-containing-vitamin-b6-pyridoxine-pyridoxal-or-pyridoxamine

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

This article is for general education and isn't medical advice.

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