How much vitamin B6 per day is safe?

December 17, 2025 •

3 min read

According to the National Institutes of Health, adults should not exceed 100 mg of vitamin B6 from supplements daily to avoid nerve damage. Knowing how much vitamin B6 per day is safe is crucial for preventing toxicity and supporting overall health.

Quick Summary

The safe upper limit for vitamin B6 intake is 100 mg per day for adults, primarily from supplements, to prevent nervous system issues. Recommendations vary by age, pregnancy, and lactation.

Key Points

Adult Upper Limit: The tolerable upper intake level (UL) for vitamin B6 in adults is 100 mg per day.
Supplement Risk: High-dose vitamin B6 toxicity is almost always caused by prolonged use of supplements, not food intake.
Toxicity Symptoms: Signs of vitamin B6 toxicity include peripheral neuropathy (nerve damage) causing numbness or tingling in the hands and feet.
Symptoms Reversible: For many, toxicity symptoms improve after stopping supplementation, but long-term use at high doses can lead to irreversible nerve damage.
Food Sources Safe: You cannot get a toxic dose of vitamin B6 from a normal diet, as excess is naturally excreted.
Pregnancy Safety: The UL for pregnant and lactating women is also 100 mg/day, though higher doses for morning sickness should be medically supervised.
Read Labels Carefully: Always check supplement labels, as some products may contain much higher doses than necessary for daily intake.
Check for Pyridoxine: Be aware that vitamin B6 can be listed as pyridoxine, pyridoxal, or pyridoxamine on supplement labels.

Understanding Safe Vitamin B6 Intake

Vitamin B6, or pyridoxine, is a water-soluble vitamin essential for numerous bodily functions, including metabolism, brain development, and immune function. While it is crucial for health, it is possible to consume too much, particularly from supplements, leading to adverse effects. The safe upper limit varies significantly by age and is determined by health authorities like the Food and Nutrition Board (FNB) and the European Food Safety Authority (EFSA).

The Importance of Vitamin B6

Vitamin B6 plays a pivotal role in over 140 cellular functions. It is a cofactor in the synthesis of neurotransmitters such as serotonin and dopamine, impacting mood and nerve communication. It is also involved in breaking down proteins and forming hemoglobin, the protein in red blood cells that carries oxygen throughout the body. A deficiency, while rare in developed countries, can cause anemia, depression, confusion, and a weakened immune system.

Upper Intake Limits by Age and Life Stage

The tolerable upper intake level (UL) for vitamin B6 represents the maximum daily intake unlikely to cause adverse health effects in almost all individuals. These limits are based on data from sources like the National Institutes of Health (NIH) Office of Dietary Supplements.

For adults (19+ years): The UL is 100 mg per day. For pregnant and lactating women (19+ years): The UL is also 100 mg per day. For adolescents (14-18 years): The UL is 80 mg per day. For children (9-13 years): The UL is 60 mg per day. For younger children: The UL is lower, ranging from 30 mg to 40 mg.

It is important to note that these upper limits apply to intake from all sources, including food, fortified beverages, and supplements. The EFSA has established even more conservative limits for adults, setting the upper limit at 12 mg per day. This difference highlights varying interpretations of safety data and the need for caution, especially when supplementing.

Risks of High-Dose Vitamin B6 Supplementation

Excessive vitamin B6 intake almost always results from high-dose supplements, not dietary sources. The most common and serious side effect is peripheral neuropathy, which involves damage to the nerves outside the brain and spinal cord.

Peripheral Neuropathy: Symptoms include numbness, tingling, or a burning sensation, usually in the hands and feet. It can also lead to difficulty walking and a loss of muscle control.
Skin and Gastrointestinal Issues: High doses may cause painful skin lesions, photosensitivity (extreme sensitivity to sunlight), nausea, and heartburn.
Long-Term Effects: While symptoms often resolve after stopping supplementation, nerve damage can be permanent in some severe, long-term cases.

Comparing Recommended Intake vs. Upper Limit

To better understand the difference between a necessary amount and a harmful one, let's compare the Recommended Dietary Allowance (RDA) and the Tolerable Upper Intake Level (UL) for adults.


Feature	Recommended Dietary Allowance (RDA)	Tolerable Upper Intake Level (UL)
Purpose	To meet the needs of nearly all healthy individuals.	Maximum daily intake unlikely to cause adverse health effects.
Dose (Adults 19-50)	1.3 mg/day	100 mg/day
Dose (Adults 51+)	Men: 1.7 mg/day, Women: 1.5 mg/day	100 mg/day
Source Focus	Primarily obtained from food sources.	Applies to all sources, including supplements.
Risk	Deficiency if intake is too low.	Toxicity if intake is too high, often from supplements.
Safety Margin	Represents the optimal amount for health.	A safety threshold to prevent harm.

Natural Sources of Vitamin B6

Meeting the RDA for vitamin B6 is typically straightforward through a balanced diet. Rich food sources include:

Fish, such as salmon and tuna
Beef liver and other organ meats
Potatoes and other starchy vegetables
Fruits, especially bananas
Fortified cereals
Poultry

Conclusion: Navigating Vitamin B6 Safely

Understanding how much vitamin B6 per day is safe is essential for balancing its health benefits with the risks of toxicity from high-dose supplements. While adequate dietary intake is easily achievable and safe, consumers must be vigilant about the amount of vitamin B6 in supplements. The adult upper limit of 100 mg daily should not be exceeded, and symptoms like tingling or numbness warrant immediate medical attention. Always consult a healthcare provider before starting any high-dose vitamin supplementation, especially if you have underlying health conditions or are pregnant. For most people, a balanced diet provides sufficient vitamin B6 without the need for high-dose supplements, making dietary caution the best strategy for long-term health.

External Resource

NIH Office of Dietary Supplements: Vitamin B6 Fact Sheet

Frequently Asked Questions

For adults aged 19–50, the Recommended Dietary Allowance (RDA) for vitamin B6 is 1.3 milligrams (mg) per day. This increases for men over 50 to 1.7 mg and for women over 50 to 1.5 mg.

No, it is highly unlikely to consume a harmful amount of vitamin B6 from food sources alone. Toxicity is almost exclusively a result of long-term high-dose supplementation.

Initial symptoms of vitamin B6 toxicity often include a sensory neuropathy that causes numbness, tingling, and a burning sensation, especially in the hands and feet. Other symptoms can include nausea, heartburn, and painful skin patches.

Under a doctor's supervision, taking vitamin B6 for morning sickness is common and generally considered safe. Doses used for this purpose are typically well below the 100 mg daily upper limit.

In most cases, symptoms of B6 toxicity subside after discontinuing supplementation. However, with very high doses or prolonged exposure, the nerve damage (peripheral neuropathy) can sometimes become permanent.

Yes, vitamin B6 supplements can interact with certain medications, including drugs for epilepsy and tuberculosis, as well as some blood pressure medications. Always consult a healthcare provider about potential interactions.

Check the ingredient list on your supplement labels for 'vitamin B6' or its chemical names, such as 'pyridoxine.' Calculate the total daily intake if you take multiple supplements, as some can contain significantly more than needed.