How much vitamin B6 can you safely take a day?

January 8, 2026 •

3 min read

According to the National Institutes of Health, the tolerable upper intake level (UL) for adults for vitamin B6 is a specific daily amount. This limit is important for understanding how much vitamin B6 can you safely take a day, especially when considering supplements.

Quick Summary

The safe upper limit for vitamin B6 represents an amount unlikely to cause adverse effects for most adults, though some reports suggest toxicity can occur at lower doses over time. Natural food sources are generally safe, while supplements can carry a higher risk of adverse effects, primarily peripheral neuropathy.

Key Points

Adult Upper Limit (UL): The official tolerable upper intake level for adults is a specific amount per day from all sources, though some experts advise more caution.
Food sources are safe: It is nearly impossible to consume amounts leading to toxicity from a balanced diet alone; toxicity is almost always linked to supplementation.
Toxicity risks exist: Taking high-dose B6 supplements over long periods can cause nerve damage, known as peripheral neuropathy.
Symptoms of potential excess B6: Signs of possible toxicity can include numbness, tingling in the hands and feet, difficulty walking, and coordination problems.
Read supplement labels carefully: Be aware that many multivitamins and B-complex formulas contain significant amounts of vitamin B6, which is often listed as pyridoxine.
Dietary intake is sufficient for most: Most healthy people can get enough vitamin B6 from their diet and may not need supplements.
Consult a healthcare provider: Anyone considering high-dose supplementation should first speak with a doctor to assess necessity and safety.

Understanding the Recommended Intake and Upper Limit

Vitamin B6, or pyridoxine, is a water-soluble vitamin essential for over 100 enzyme reactions in the body. It helps produce neurotransmitters that regulate mood, hemoglobin for red blood cell production, and supports immune function. Since it's water-soluble, excess amounts are typically excreted in the urine, but taking large supplemental doses over time can lead to toxicity.

Recommended Daily Allowances (RDAs)

For most adults, the Recommended Dietary Allowance (RDA) for vitamin B6 is a specific daily amount. The requirement can be slightly different for older adults, pregnant individuals, and lactating individuals. These amounts are often met through a balanced diet rich in foods such as fish, poultry, chickpeas, and potatoes.

Tolerable Upper Intake Levels (ULs)

The Tolerable Upper Intake Level (UL) is the maximum daily dose unlikely to cause adverse health effects in most people. For adults, the UL for vitamin B6 is a specific amount. This limit was established by authorities like the National Institutes of Health based on studies linking high doses to nerve damage. However, some health authorities have set a more conservative UL, reflecting ongoing debate and evidence of potential effects at lower doses in some individuals.

Why Supplements Pose a Greater Risk

It is nearly impossible to reach levels associated with toxicity from dietary sources alone. The risk of toxicity is almost exclusively associated with high-dose supplementation. Some supplements, including multivitamins and B-complex formulas, contain amounts above the RDA and sometimes near or over the UL. Some reports of peripheral neuropathy have been linked to certain daily amounts over an extended period, highlighting individual variability in sensitivity.

Symptoms of Vitamin B6 Toxicity

Excessive vitamin B6 intake, particularly from long-term, high-dose supplementation, can cause serious side effects, most notably nerve damage. This condition, known as peripheral neuropathy, affects the nerves outside the brain and spinal cord.

Numbness and tingling, often in the hands and feet, described as a "stocking-glove" sensation.
Difficulty walking or loss of muscle control (ataxia).
Pain or burning sensations.
Skin lesions and sensitivity to sunlight (photosensitivity).
Gastrointestinal issues like nausea and heartburn.

Comparison Table: Vitamin B6 Recommendations and Risks


Measurement	Purpose	General Recommended Daily Amount (Adults)	Risk of Side Effects
RDA (Recommended Dietary Allowance)	Daily nutritional goal to meet most people's needs from diet.	Specific amount	Negligible
UL (Tolerable Upper Intake Level)	Maximum daily intake from all sources unlikely to cause harm.	Specific amount	Low, but increases with quantity and duration
High-Dose Supplementation	For therapeutic use, under medical supervision.	Above the UL	Moderate to high, especially for long-term use

How to Safely Manage Your Intake

For most healthy adults, a balanced diet is sufficient to meet their vitamin B6 needs, and supplements may not be necessary. Those with dietary restrictions or certain medical conditions may need supplements under a doctor's guidance. When using supplements, it's crucial to check labels for the total amount of vitamin B6 (often listed as pyridoxine) and to be mindful of taking multiple supplements that may contain it. If you experience any symptoms of potential toxicity, stop taking the supplements and consult a healthcare professional immediately.

Conclusion

While vitamin B6 is a vital nutrient for overall health, moderation is key when it comes to supplemental intake. The official Tolerable Upper Intake Level for adults in the U.S. is a specific daily amount, but individual sensitivity varies, and some health authorities recommend a different limit due to reported cases of potential effects at reduced quantities. Sourcing your vitamin B6 from a diverse diet is generally a safe way to meet your needs and avoid the risks associated with long-term, high-dose supplementation. Always consult a healthcare provider before starting any new supplement regimen to ensure it is necessary and safe for your personal health status.

Therapeutic Goods Administration (TGA) warnings on Vitamin B6 and peripheral neuropathy

Frequently Asked Questions

For most adults, the RDA for vitamin B6 is a specific daily amount. The recommendation is slightly different for older adults and women who are pregnant or breastfeeding.

Excessive intake of vitamin B6 from supplements, particularly at high doses over a long period, can cause nerve damage known as peripheral neuropathy. Symptoms can include numbness, tingling, and difficulty with coordination.

It is extremely unlikely to get vitamin B6 toxicity from food alone. The risk is associated almost exclusively with high-dose supplements.

The Tolerable Upper Intake Level (UL) for vitamin B6 for adults is a specific amount per day. Some health organizations have more conservative recommendations.

Early signs of vitamin B6 toxicity often include a "stocking-glove" sensation of numbness and tingling, typically in the hands and feet. Other symptoms can include pain, burning sensations, and skin lesions.

It is generally safe to take a B-complex vitamin, but you should check the label to ensure the vitamin B6 dosage does not contribute to exceeding the recommended UL over a prolonged period, especially if you take other fortified foods or supplements containing B6.

In most cases, symptoms from vitamin B6 toxicity gradually improve once supplementation is stopped. However, recovery can be slow, and in some rare cases of very high intake, the nerve damage can be permanent.