Is 100 mg of B6 per day too much? Understanding Potential Risks

October 24, 2025 •

4 min read

According to the US Food and Nutrition Board, the Tolerable Upper Intake Level (UL) for vitamin B6 in adults is 100 mg per day. While this level is considered a daily maximum to avoid adverse effects, asking "Is 100 mg of B6 per day too much?" is a critical question for supplement users, as potential risks like nerve damage can occur, particularly with prolonged intake.

Quick Summary

This article explores the potential risks associated with supplementing vitamin B6, particularly at levels around the Tolerable Upper Intake Limit. It outlines the difference between the recommended dietary allowance and the upper intake limit. It details the symptoms of B6 toxicity, including sensory neuropathy, and offers general guidance on how to manage supplement intake safely.

Key Points

The Tolerable Upper Intake Level (UL) is 100 mg: The established daily limit for vitamin B6 supplementation for adults is 100 mg, but this represents a maximum level to avoid potential harm, not a recommended daily intake.
Toxicity is caused by supplements, not food: It is nearly impossible to reach toxic levels of B6 from dietary sources alone; toxicity almost always stems from high-dose, long-term supplement use.
Peripheral neuropathy is a main concern: A significant adverse effect of B6 toxicity is nerve damage, potentially causing symptoms like numbness, tingling, and poor coordination.
Symptoms can occur below 100 mg: Some sensitive individuals have reported neuropathy symptoms at doses under 100 mg, indicating individual variability in response.
Review all supplement labels: B6 is found in many different supplements (multivitamins, B-complex, etc.), so it's important to be mindful of the total amount consumed from various sources.
Consult a professional before high-dosing: Always seek medical advice before considering high-dose B6 supplements to determine if it is appropriate and safe for your specific health situation.
Toxicity symptoms may be reversible but can be persistent: While stopping the supplement can often lead to symptom resolution, prolonged high intake can potentially result in lasting nerve damage.

The Crucial Role of Vitamin B6 in the Body

Vitamin B6, also known as pyridoxine, is a water-soluble vitamin essential for numerous bodily functions. It plays a vital role in over 100 enzyme reactions, primarily related to protein metabolism. This versatile nutrient is involved in brain development and function, the creation of neurotransmitters like serotonin and dopamine, and the formation of red blood cells. It also helps regulate homocysteine levels, an amino acid linked to heart disease when found at high levels. Given these significant roles, it's clear why B6 is a key component of a healthy diet, found in foods such as chickpeas, salmon, and bananas.

Recommended Intake Versus the Upper Limit

The amount of B6 your body needs is relatively small, especially compared to the high doses found in some supplements. Official nutritional guidelines provide a Recommended Dietary Allowance (RDA), which is the average daily level of intake sufficient to meet the nutrient requirements of nearly all healthy individuals. The Tolerable Upper Intake Level (UL), on the other hand, is the maximum daily intake unlikely to cause adverse health effects. It is crucial to understand the difference between these two figures when considering supplementation.

Typical B6 Intake Compared


Intake Category	Primary Source	Potential Risk
Dietary Intake (RDA)	Whole foods (poultry, fish, grains)	Very low to none
Tolerable Upper Limit (UL)	Supplements or high-dose formulas	Safe for most, but not guaranteed
Therapeutic Use	Medical prescription	Increased risk, requires supervision
Chronic High Intake	High-dose supplements over time	Neuropathy, ataxia, other severe effects

Is 100 mg of B6 Per Day Too Much? Considering the UL

In the United States, the established Tolerable Upper Intake Level (UL) for adults is 100 mg of vitamin B6 per day. This level indicates that for the general population, exceeding this daily amount from supplements could pose a risk of adverse effects. It is important to note that the UL is a ceiling, not a daily requirement or target. The risks associated with high intake of B6 are primarily linked to long-term supplementation, not dietary consumption. Many health authorities advise caution with any supplement intake approaching the UL, especially over an extended period. For some individuals, particularly those more susceptible to side effects, even daily doses under 100 mg have been linked to problems. This is because B6 supplements, unlike B6 from food, can lead to a gradual accumulation of the vitamin in the body, which can eventually cause nerve damage. Therefore, for most people, supplementing B6 at high levels may be an unnecessary risk that offers no additional benefit over lower, safer approaches to meeting nutrient needs.

Identifying the Signs of Vitamin B6 Toxicity

High intake of B6 from supplements can lead to a condition known as vitamin B6 toxicity or hypervitaminosis B6. The most well-known and concerning symptom is sensory neuropathy, a form of nerve damage that can lead to long-term complications. Recognizing the early signs is crucial for preventing more severe issues. These symptoms often develop gradually and can be mistaken for other conditions, including B6 deficiency itself.

Symptoms of B6 Toxicity:

Neuropathy: Numbness, tingling, or burning sensations in the hands and feet, often described as a "stocking-glove" pattern.
Ataxia: A lack of muscle control and coordination, leading to difficulty walking and balance issues.
Sensory changes: Reduced ability to feel touch, pain, or temperature.
Skin lesions: Painful and disfiguring skin problems.
Photosensitivity: Increased sensitivity to sunlight.
Gastrointestinal issues: Nausea, stomach pain, or heartburn.
Mood changes: Fatigue and irritability may also occur.

How to Approach B6 Supplementation Safely

For most people, a balanced and varied diet provides all the B6 needed, making high-dose supplementation unnecessary. If supplementation is being considered, such as under a doctor's guidance, it should be done with caution. Here are some general considerations:

Review supplement labels carefully. Many multivitamins and other supplements contain B6. It is important to be aware of the total amount consumed from all sources.
Consult a healthcare professional. Before starting any vitamin regimen, especially at higher levels, talk to a doctor or registered dietitian. They can assess individual needs and monitor for potential issues.
Prioritize food sources. If you are looking to support your B6 intake, focusing on a nutrient-rich diet is beneficial. This approach helps ensure a broad spectrum of essential nutrients and reduces the risk of consuming a harmful excess from isolated supplements.
Be aware of potential symptoms. If you begin to experience symptoms like tingling or numbness while taking B6 supplements, it is advisable to stop taking the supplement and consult a healthcare provider. Early attention can often help manage potential effects of toxicity.

Conclusion: Understanding Intake Levels is Important

The question of whether 100 mg of B6 per day is too much depends on the context and individual factors. While 100 mg is the established UL, it signifies a level where caution is warranted, not a recommended daily dose. The vast majority of people get enough B6 from their diet, and chronic intake of high-dose supplements increases the risk of serious side effects, particularly peripheral neuropathy. Always approach supplementation with caution, and prioritize your nutrient intake from whole foods. If you believe you need more B6, seek professional medical advice to ensure a safe approach. Understanding intake levels and potential risks is important for maintaining nerve health.

For further reading on nutrient recommendations, consult the National Institutes of Health (NIH) Office of Dietary Supplements website: https://ods.od.nih.gov/factsheets/VitaminB6-Consumer/.

Disclaimer: Information provided is for general knowledge and informational purposes only, and does not constitute medical advice. It is essential to consult with a qualified healthcare professional for any health concerns or before making any decisions related to your health or treatment.

Frequently Asked Questions

The most common first signs of B6 toxicity are often related to sensory neuropathy, which includes sensations like tingling, burning, or numbness in the hands and feet.

B6 toxicity is generally associated with chronic, long-term use of high-dose supplements, rather than from a single high dose. Symptoms may develop gradually over weeks or months.

While symptoms often improve after discontinuing the supplement, long-term exposure to very high intake levels can potentially result in permanent nerve damage in some cases.

The Recommended Dietary Allowance (RDA) for most adults is typically between 1.3 and 1.7 mg per day, an amount generally achievable through a balanced diet.

Yes, B6 supplements are sometimes used for therapeutic purposes under the guidance and supervision of a doctor for certain medical conditions.

If you experience symptoms such as numbness or tingling that you suspect are related to B6 supplementation, it is advisable to stop taking the supplements and consult your healthcare provider immediately for evaluation and advice.

It is not considered possible to develop B6 toxicity from eating a normal, healthy diet. Toxicity is typically linked to the consumption of high-dose supplements.