Can you get too much B6 from energy drinks?

November 19, 2025 •

3 min read

Recent reports have highlighted a concerning rise in vitamin B6 toxicity cases linked to dietary supplements and fortified beverages like energy drinks. This has led many to question, 'Can you get too much B6 from energy drinks?' The answer is a surprising and concerning 'yes,' especially with long-term, high-dose consumption.

Quick Summary

Excessive and prolonged intake of synthetic vitamin B6 from energy drinks and other supplements can lead to a toxic buildup in the body, causing nerve damage and other adverse health effects. The risk is heightened by consuming multiple fortified products simultaneously.

Key Points

Cumulative Intake is Key: The risk of B6 toxicity from energy drinks is due to cumulative intake from consuming multiple fortified products over time, not just a single beverage.
Peripheral Neuropathy Risk: Excessive B6 can lead to peripheral neuropathy, a type of nerve damage characterized by numbness, tingling, and pain, often in the hands and feet.
Synthetic vs. Natural: Unlike B6 from whole foods, the synthetic B6 in supplements and energy drinks can build up to toxic levels in the body.
Check Your Labels: Always check the labels of energy drinks, multivitamins, and other supplements for their B6 content to track your total daily intake.
Consult a Doctor: If you experience symptoms of peripheral neuropathy, stop taking all B6-containing supplements and consult a healthcare professional immediately.
The Safe Upper Limit: The safe Upper Limit for B6 intake in adults is 100 mg per day, though some individuals may experience side effects at lower doses.

Understanding Vitamin B6: Essential Nutrient vs. Toxic Overload

Vitamin B6, or pyridoxine, is a water-soluble vitamin essential for hundreds of enzyme reactions in the body. It plays a crucial role in metabolism, neurotransmitter synthesis, and red blood cell formation. Since it is water-soluble, the body excretes excess amounts, leading to the long-held belief that it's nearly impossible to overdose. However, this is not the case when consuming high doses from supplements over an extended period. The synthetic B6 found in supplements and energy drinks can lead to a toxic buildup, unlike the B6 from whole foods, which poses no risk of toxicity.

The Problem with Energy Drinks

Many popular energy drink brands contain significantly more vitamin B6 than the Recommended Dietary Allowance (RDA) for adults, which is approximately 1.3 to 1.7 mg per day. For example, a single can of some brands can contain up to 5-10 mg of B6, providing a large portion—or even several times—the daily requirement in one serving. While this is usually within regulatory limits for a single beverage, the danger arises from cumulative intake. People who regularly consume one or more energy drinks a day, in addition to multivitamins, fortified cereals, or other supplements, can easily exceed the safe upper intake level of 100 mg per day and, in some cases, cause peripheral neuropathy at even lower doses.

The Health Risks of Excessive B6

The primary concern of B6 toxicity is its effect on the nervous system, leading to a condition called peripheral neuropathy. This nerve damage causes a range of debilitating symptoms.

Here are the common symptoms of B6 toxicity:

Numbness and tingling, especially in the hands and feet.
Burning pain or pins and needles sensation.
Difficulty walking or a lack of coordination (ataxia).
Muscle weakness.
Painful, disfiguring skin lesions.
Gastrointestinal issues like nausea and heartburn.
Photosensitivity (extreme sensitivity to sunlight).

What to Do If You Suspect B6 Toxicity

If you experience any of the symptoms listed above, especially in combination with regular energy drink or supplement intake, it is crucial to consult a healthcare professional. A doctor can review your medical history and supplement intake, perform a neurological exam, and conduct blood tests to measure your vitamin B6 levels. The main course of treatment is to immediately stop taking all supplements containing B6. Recovery time varies, with some individuals seeing symptoms resolve over several months, while others may experience permanent nerve damage.

Comparison: Natural vs. Synthetic B6


Feature	B6 from Natural Foods	B6 from Energy Drinks & Supplements
Source	Found in a wide range of foods like fish, potatoes, poultry, and bananas.	Synthetic pyridoxine hydrochloride added during manufacturing.
Toxicity Risk	Virtually zero risk of overdose. The body regulates intake effectively.	High risk of toxicity with high-dose, long-term consumption due to accumulation.
Absorption Rate	Slower absorption rate, in balance with other nutrients in whole foods.	Rapid absorption of high concentrations due to fortification.
Daily Intake	Usually stays within the recommended daily allowance.	Can lead to a cumulative intake far exceeding the safe upper limit.
Chemical Form	Present in several forms, including pyridoxal-5-phosphate (the active coenzyme).	Primarily added as pyridoxine hydrochloride, which can inhibit the active form at high concentrations.

How to Safely Consume B6

The best way to ensure you get enough B6 without risking toxicity is through a balanced diet. Most people can meet their daily needs by eating a variety of foods. If you believe you need supplementation, it's vital to consult a healthcare provider to determine the appropriate dosage and to ensure you are not unknowingly consuming B6 from multiple sources. Always check the labels of all fortified foods and supplements you consume and be aware of the total daily amount. Awareness is key to preventing unnecessary and potentially irreversible health complications.

Conclusion

While energy drinks can provide a temporary boost, they are not a harmless beverage, and their high B6 content can pose a significant health risk. It is indeed possible to get too much B6 from energy drinks, particularly when combined with other fortified products. The resulting peripheral neuropathy can be severe and long-lasting. By prioritizing whole food sources for your vitamins and being mindful of your total daily intake from all sources, you can safely meet your nutritional needs and protect yourself from the dangers of vitamin toxicity. As always, consulting a healthcare professional is the most responsible course of action if you have concerns about your vitamin intake or suspect B6 toxicity.

Frequently Asked Questions

For adults, the safe Upper Intake Level (UL) for vitamin B6 is 100 mg per day. However, adverse effects like peripheral neuropathy have been reported in some individuals at doses lower than this, so total cumulative intake should be monitored.

Symptoms of B6 toxicity often include nerve damage (peripheral neuropathy), causing numbness, tingling, or burning pain in the hands and feet. Other symptoms can include poor coordination, skin lesions, and nausea.

Energy drinks are often highly fortified with synthetic vitamin B6, containing amounts that can be several times the recommended daily intake. Regular consumption, especially when combined with other supplements, can cause the vitamin to build up to toxic levels over time.

No, it is extremely rare to get B6 toxicity from dietary sources alone. Your body efficiently regulates B6 from whole foods like fish, bananas, and chickpeas. Toxicity is almost always associated with high-dose, long-term intake from supplements.

If diagnosed with B6 toxicity, your doctor will advise you to stop all B6 supplement intake. Symptoms may gradually improve over several months, but in some severe cases, the nerve damage can be permanent.

To avoid excessive B6 intake, limit or eliminate energy drinks and other fortified beverages. If you use supplements, read the labels carefully to track your total daily intake from all sources and stay well below the 100 mg UL.

In many cases, symptoms of B6 toxicity can improve and potentially resolve once supplemental intake is discontinued. However, severe or prolonged toxicity can sometimes lead to permanent or long-lasting nerve damage.