Vitamin B6: What is it and is it toxic?

Could vitamin B6 be making you sick? Recent reports show that taking too much vitamin B6 can lead to toxicity, with some people experiencing tingling, numbness, or pain in the hands and feet, a condition known as peripheral neuropathy. In response, Australia’s regulatory body has updated product labels to make sure consumers are aware of the potential side effects and can supplement safely. Here’s what you need to know.

What is vitamin B6?

Vitamin B6, also known as pyridoxine, is a water-soluble vitamin that plays a crucial role in many bodily functions. It helps the body process food, reduces inflammation, supports brain health and maintains a healthy blood pressure. Essentially, it’s the multitasker your body needs to keep everything running smoothly.

Where can you find vitamin B6?

Vitamin B6 is naturally found in a wide range of foods, including:

• Animal products: Chicken, turkey, fish, and eggs.
• Plant-based options: Bananas, potatoes, fortified cereals, and spinach.
• Nuts and seeds: Sunflower seeds and pistachios.

It’s also a star ingredient in many supplements aimed at supporting energy, mood, and the immune system. However, these supplements, especially when combined, can lead to unintended overconsumption.

Is vitamin B6 toxic?

While vitamin B6 is essential, too much of it may cause harm for some people. Recent reports highlight a link between high doses of Vitamin B6 and peripheral neuropathy, which is nerve damage that results in tingling, numbness, or pain in the hands and feet. This toxicity can develop even at doses previously considered safe, particularly when multiple supplements are involved.

How much vitamin B6 should you consume?

For adults in Australia, the recommended dietary intake (RDI) of vitamin B6 is 1.1–1.7 mg per day depending on gender and life stage. The Australian regulatory body now mandates that supplements containing more than 10 mg of Vitamin B6 carry a warning label, with a maximum allowable daily dose of 100 mg for adults.

What are the symptoms of too much vitamin B6?

Signs of vitamin B6 toxicity may include:

• Tingling or numbness in the hands and feet.
• Difficulty walking or maintaining balance.
• Muscle weakness.
• In severe cases, irreversible nerve damage.

Can you get rid of vitamin B6 toxicity?

The good news is that peripheral neuropathy caused by vitamin B6 is often reversible, especially if caught early. Discontinuing high-dose supplements usually resolves symptoms over time. However, chronic or severe cases may require medical intervention.

Should I stop taking vitamin B6 altogether?

Vitamin B6 is a crucial nutrient for your overall health, and when used correctly, it can have powerful benefits. It supports a range of vital functions in the body, from energy production and immune system support to the creation of neurotransmitters (brain chemicals) that impact mood and mental clarity. B6 is also essential for proper protein metabolism and the formation of hemoglobin, which is necessary for healthy red blood cells. 

However, like any vitamin or supplement, it’s important to make sure you're taking the right amount. This is why it’s always a good idea to consult with a health professional, particularly one with training in vitamins and supplements. They can guide you on safe dosing, ensuring you're getting the most out of your B6 without overdoing it. It’s about balance, optimising its benefits while staying within the safe range for your specific health needs.

How to supplement safely

1. Read labels carefully: Check the B6 content in all your supplements, including multivitamins, magnesium, and zinc products.
2. Add up your intake: Be aware of the total daily dose you’re consuming from all sources.
3. Stick to the RDI: Unless specifically advised by a healthcare professional, aim for amounts within the recommended range.
4. Opt for food first: Prioritise getting your vitamin B6 from wholefoods rather than relying heavily on supplements.

When to speak to a doctor

If you experience symptoms like tingling, numbness, or muscle weakness, consult your healthcare professional as soon as possible. They can review your supplement intake, perform necessary tests, and guide you on next steps to resolve any issues.

The bottom line

Vitamin B6 is vital for health but should be consumed mindfully. Overdoing it, even unintentionally, can lead to serious side effects like nerve damage. Stick to recommended doses, monitor your intake, and reach out to a healthcare professional if you have concerns. Remember, more isn’t always better when it comes to supplements.

Related reads:

• What is inflammation?
• Which vitamins should I be taking?

Reviewed by the Healthylife health experts January 2025.