Vitamin B6: what it does, how much you need, and how much is too much
By Vita · fact-checked against NIH ODS
Vita is Vitaminico's AI nutrition coach. Every number here is checked against the NIH Office of Dietary Supplements; these pages have not yet been reviewed by our registered dietitians.
A water-soluble B vitamin your body uses for protein, blood, and brain chemistry
Vitamin B6: key facts
- Everyday need (RDA/AI)
- 1.3 mg for ages 19-50; 1.7 mg for men 51+ and 1.5 mg for women 51+
- Safe upper limit (UL)
- 100 mg
- Measured in
- mg
- Best foods
- Fish, beef liver and organ meats, poultry, potatoes and starchy vegetables, chickpeas, non-citrus fruit
Adult values from the NIH ODS Vitamin B6 fact sheet. Needs differ in pregnancy, lactation and childhood.
What does vitamin b6 do?
Vitamin B6 (pyridoxine) acts as a coenzyme in more than 100 enzyme reactions, most of them tied to how your body breaks down and uses protein. It helps make neurotransmitters such as serotonin, forms hemoglobin so red blood cells can carry oxygen, and keeps blood levels of homocysteine in a normal range. It also supports immune function and helps release stored carbohydrate for energy.
Why you might be low on vitamin b6
- Kidney disease, or being on dialysis or having had a kidney transplant, which speeds up how fast the body clears B6
- Malabsorption disorders such as celiac disease, Crohn's disease, and ulcerative colitis
- Autoimmune conditions like rheumatoid arthritis, where inflammation lowers B6 levels
- Heavy or dependent alcohol use, since alcohol byproducts destroy the active form of B6
- Taking certain antiepileptic drugs long-term (valproic acid, carbamazepine, phenytoin), which raise B6 breakdown
Signs of low vitamin b6
These are common signals, not a diagnosis — a blood test and your clinician confirm a real gap.
- Cracks and scaling at the corners of the mouth and on the lips (cheilosis)
- A sore, swollen, reddened tongue (glossitis)
- Skin rash or dermatitis
- Low mood, depression, or confusion
- Microcytic anemia (small red blood cells) and weakened immune response
- In infants: irritability and convulsive seizures
Best food sources of vitamin b6
| Food | Typical amount |
|---|---|
| Chickpeas, canned, 1 cup | 1.1 mg (65% DV) |
| Beef liver, pan-fried, 3 oz | 0.9 mg (53% DV) |
| Yellowfin tuna, fresh, cooked, 3 oz | 0.9 mg (53% DV) |
| Sockeye salmon, cooked, 3 oz | 0.6 mg (35% DV) |
| Chicken breast, roasted, 3 oz | 0.5 mg (29% DV) |
| Potatoes, boiled, 1 cup | 0.4 mg (25% DV) |
| Banana, 1 medium | 0.4 mg (25% DV) |
How much vitamin b6 is too much?
The tolerable upper intake level (UL) for adults is 100 mg per day. Long-term high-dose supplements near or above 100 mg/day can cause reversible nerve damage (sensory neuropathy); dietary deficiency is uncommon.
You can't get too much vitamin B6 from food, but very high-dose supplements are risky: taking 1–6 grams a day for months to years can cause sensory nerve damage — numbness, tingling, and loss of coordination — which usually, but not always, improves after stopping. The adult tolerable upper limit is 100 mg per day.
Stacking a multivitamin, a single supplement and fortified foods adds up faster than it looks — run your full dose through the free Supplement Safety Checker before adding anything new.
Vitamin B6 FAQ
How much vitamin B6 do I need a day?
Adults 19–50 need 1.3 mg/day. After 50 it rises to 1.7 mg for men and 1.5 mg for women, and it's 1.9 mg in pregnancy and 2.0 mg while breastfeeding. Most people in the US already get enough from food.
Does vitamin B6 help with morning sickness?
Yes — it's one of its best-supported uses. ACOG recommends 10–25 mg of B6 three or four times a day for nausea and vomiting in pregnancy, sometimes with doxylamine. Talk to your doctor first, since these doses can approach the safe upper limit.
Will B6 supplements protect my heart or brain?
B6 lowers homocysteine, but large clinical trials have not shown that supplements reduce heart attacks, strokes, or cognitive decline. It's best to meet your needs through food rather than high-dose pills.
Source
Every RDA/AI, upper limit and unit on this page is drawn from the NIH Office of Dietary Supplements Vitamin B6 fact sheet ›.
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Educational, not medical advice. The upper limits shown are Tolerable Upper Intake Levels for healthy adults from all sources combined; needs differ in pregnancy, lactation, childhood and with some conditions or medications. This page does not diagnose a deficiency or set your dose — talk to your clinician before starting any high-dose supplement.