How many mg of vitamin B6 should I take daily? A guide to proper nutrition

October 11, 2025 •

3 min read

Vitamin B6, also known as pyridoxine, plays a crucial role in over 100 enzyme reactions in the body. For most adults, getting enough vitamin B6 is achievable through a balanced diet, but understanding precisely how many mg of vitamin B6 should I take daily is key to avoiding both deficiency and the risks associated with excessive supplementation.

Quick Summary

The recommended dietary allowance for vitamin B6 varies by age, sex, and life stage. The tolerable upper intake level for adults is 100 mg daily, as long-term high-dose supplementation can cause nerve damage.

Key Points

RDA Varies: The recommended daily allowance of vitamin B6 for adults is 1.3 to 1.7 mg, depending on age and gender.
Upper Limit: The safe upper intake level for adults is 100 mg per day; exceeding this, especially with supplements, can be harmful.
Food First: Prioritize food sources like chickpeas, tuna, potatoes, and bananas for safe and effective intake.
Toxicity Risk: Excessive amounts of vitamin B6, almost always from supplements, can cause nerve damage (peripheral neuropathy).
Deficiency Signs: Symptoms of low vitamin B6 include anemia, rashes, depression, and confusion, but it is uncommon in the general population.
Consult a Doctor: Always talk to a healthcare provider before taking high-dose vitamin B6 supplements to avoid potential toxicity.

Understanding Vitamin B6

Vitamin B6 is a water-soluble vitamin essential for various bodily functions, including metabolism, immune function, and brain development. Unlike fat-soluble vitamins, your body does not store excess vitamin B6, so a consistent daily intake is important to replenish levels. Fortunately, deficiency is rare for those with a balanced diet, as this nutrient is widely available in many foods.

Recommended Daily Allowance (RDA)

Official health bodies, such as the U.S. National Institutes of Health, provide specific Recommended Dietary Allowances (RDA) based on age and sex. These are the average daily levels considered sufficient to meet the nutrient requirements of nearly all healthy people. The recommended daily allowance of vitamin B6 for adults is 1.3 to 1.7 mg, depending on age and gender.

The Tolerable Upper Intake Level (UL) and Risks

While vitamin B6 is crucial, taking excessive amounts, almost always from supplements, can be harmful. The Tolerable Upper Intake Level (UL) is the maximum daily intake unlikely to cause adverse health effects in the general population. For adults, the UL for vitamin B6 is 100 mg per day. Consistently exceeding this level can cause a range of health issues, with the most severe being nerve damage. This condition, known as peripheral neuropathy, can cause numbness, tingling, and a loss of feeling in the arms and legs. While these symptoms may improve after stopping supplements, in some cases, the effect can be permanent.

Neurological damage: High doses can damage nerves, leading to peripheral neuropathy.
Sensory problems: Overconsumption can cause a reduced ability to sense pain or extreme temperatures.
Skin lesions: Painful and unsightly skin lesions have been reported in some cases of B6 toxicity.
Gastrointestinal issues: Nausea, stomach pain, and heartburn can occur.

Excellent Food Sources of Vitamin B6

Obtaining your daily vitamin B6 from a varied diet is the safest and most effective way to ensure adequate intake without risking toxicity. Here are some of the best food sources:

Chickpeas: A single cup of canned chickpeas provides about 65% of the Daily Value (DV).
Tuna: Yellowfin tuna is one of the highest food sources, with 3 ounces offering 53% of the DV.
Salmon: Sockeye salmon is another excellent fish source, providing 35% of the DV in 3 ounces.
Potatoes: One boiled cup of potatoes can provide 25% of the DV.
Bananas: A medium-sized banana provides approximately 25% of the DV.
Poultry and Beef: Roasted chicken breast and ground beef are good sources, with 3 ounces of chicken providing 29% DV.
Fortified Cereals: Many breakfast cereals are fortified with vitamin B6.

Recommended Daily Intake and Upper Limit Comparison


Life Stage	RDA (mg/day)	Tolerable Upper Intake Level (UL) (mg/day)
Infants (7–12 months)	0.3	Not established*
Children (1–3 years)	0.5	30
Children (4–8 years)	0.6	40
Children (9–13 years)	1.0	60
Teens (14–18 years)	1.2 (girls) / 1.3 (boys)	80
Adults (19–50 years)	1.3	100
Adults (51+ years)	1.5 (women) / 1.7 (men)	100
Pregnancy	1.9	100
Lactation	2.0	100

*UL for infants is not established due to reliance on breast milk and formula as safe sources of B6.

Conclusion: Prioritize Diet Over High-Dose Supplements

For most healthy individuals, a balanced diet rich in protein foods, vegetables, and fruits provides sufficient vitamin B6 without the need for supplementation. Deficiency is uncommon but can occur in individuals with specific health conditions like kidney disease or alcohol dependency. The key is to avoid the high doses typically found in standalone vitamin B6 supplements, which can exceed the 100 mg UL and lead to serious health complications like nerve damage. When considering any supplement, it is best to consult with a healthcare provider to determine if it is necessary and what dosage is appropriate.

For more detailed information on vitamin B6, consult the National Institutes of Health Office of Dietary Supplements fact sheet.

Frequently Asked Questions

For adults between the ages of 19 and 50, the recommended daily allowance (RDA) for vitamin B6 is 1.3 mg.

Yes, taking high doses of vitamin B6 through supplements can lead to toxicity, with the tolerable upper intake level (UL) for adults set at 100 mg per day. Toxicity is not caused by food sources.

Symptoms of vitamin B6 deficiency can include anemia, itchy rashes, sore and cracked lips, a swollen tongue, depression, confusion, and a weakened immune system.

Symptoms of vitamin B6 toxicity from supplements can include peripheral neuropathy (numbness or tingling in the hands and feet), loss of muscle control, nausea, heartburn, and skin lesions.

Good food sources include chickpeas, tuna, salmon, potatoes, bananas, poultry, beef, and fortified cereals.

Most people can get sufficient vitamin B6 from a balanced diet, and supplementation is not necessary unless recommended by a healthcare provider for a specific medical condition.

For adults over 50, the RDA increases slightly. Men over 50 need 1.7 mg, while women over 50 require 1.5 mg daily.