Vitamin B6 (pyridoxine) helps your body use protein, make red blood cells and neurotransmitters, and support the immune system. Deficiency is uncommon, but very high supplement doses over a long time can damage nerves.
Here is what the NIH says about how much you need, where to get it, and when to be careful.
Daily vitamin B6 requirement
Recommended dietary allowance (mg per day):
- Children 1 to 3 years: 0.5 mg
- Children 4 to 8 years: 0.6 mg
- Children 9 to 13 years: 1.0 mg
- Teen boys 14 to 18: 1.3 mg, teen girls: 1.2 mg
- Adults 19 to 50: 1.3 mg
- Men 51 and older: 1.7 mg, women 51 and older: 1.5 mg
- Pregnant women: 1.9 mg, breastfeeding women: 2.0 mg
The upper limit for adults is 100 mg per day (children 1 to 3: 30 mg, 4 to 8: 40 mg, 9 to 13: 60 mg, teens: 80 mg).
Best food sources of vitamin B6
Good sources include:
- Poultry such as chicken and turkey
- Fish
- Organ meats
- Potatoes
- Non-citrus fruits such as bananas
Vitamin B6 deficiency: signs and who is at risk
Low vitamin B6 can cause anemia, itchy scaly rashes, scaly lips, cracks at the corners of the mouth, a swollen tongue, depression and confusion.
People more likely to be low include those with kidney problems, autoimmune diseases, and people who depend on alcohol.
Too much vitamin B6
Taking very high doses for a year or more can cause severe nerve damage, painful skin patches, sun sensitivity, nausea and heartburn. These problems come from supplements, not from food. Always check how much B6 is in multivitamins, energy drinks and B-complex products you take together.
Medicine interactions and pregnancy
Vitamin B6 can interact with cycloserine, some epilepsy medicines and theophylline. Ask your doctor or pharmacist before taking supplements with these.
The American College of Obstetricians and Gynecologists suggests vitamin B6 for nausea and vomiting of pregnancy, but only under a doctor’s care and at the dose they advise.
Frequently Asked Questions
How much vitamin B6 do adults need?
Most adults aged 19 to 50 need 1.3 mg per day. Men over 50 need 1.7 mg and women over 50 need 1.5 mg.
What is the upper limit for vitamin B6?
The NIH upper limit for adults is 100 mg per day from all sources.
Can too much vitamin B6 harm nerves?
Yes. Very high doses taken for a year or more can cause severe nerve damage and skin patches.
Which foods are rich in vitamin B6?
Poultry, fish, organ meats, potatoes and non-citrus fruit like bananas.
Is vitamin B6 safe in pregnancy?
Normal dietary amounts are recommended (1.9 mg per day). Higher doses for morning sickness should be taken only as your doctor advises.
Related reading: Vitamin B12 deficiency symptoms and food sources | Folic acid and folate in pregnancy | Magnesium daily needs and supplement safety
Sources
Medical disclaimer: this article is for general information and does not replace advice from a qualified doctor. Do not start, stop or change any supplement or medicine without medical advice.