What Foods Should You Avoid If You Have High B6?

October 31, 2025 •

4 min read

While vitamin B6 is crucial for many bodily functions, excessive intake from supplements, not typically from food, can lead to toxicity, which affects the nervous system. For individuals managing high B6 levels, restricting certain foods is often recommended to help lower overall intake and alleviate symptoms. This guide will help you understand what foods should you avoid if you have high B6.

Quick Summary

This article outlines which foods to limit when managing high vitamin B6 levels, caused primarily by supplements. It details high-B6 food sources, explains the risks of excess pyridoxine, and provides a low-B6 dietary strategy to support nerve health and recovery.

Key Points

Stop B6 Supplements: The most critical step is to immediately cease all intake of vitamin B6 supplements, including multivitamins and B-complexes, which are the main cause of toxicity.
Avoid High-B6 Animal Products: Severely limit or eliminate foods like beef liver, yellowfin tuna, salmon, chicken, and turkey, which are concentrated sources of the vitamin.
Limit Fortified and Processed Foods: Be vigilant about checking labels on breakfast cereals, energy drinks, and other fortified products, as they often contain added pyridoxine.
Moderate Certain Plant Foods: Reduce consumption of known high-B6 plant sources, including chickpeas, potatoes, bananas, and sunflower seeds.
Choose Low-B6 Alternatives: Focus on low-B6 protein sources like lamb, goat meat, eggs, and tilapia, and opt for enriched white rice over brown rice.
Stay Hydrated: Drink plenty of water to help the body flush out excess water-soluble vitamin B6 through the urine.
Consult a Professional: Always work with a healthcare provider to diagnose and manage high B6 levels, as they can create a personalized plan and help with symptom management.

What is Vitamin B6 Toxicity?

Vitamin B6, or pyridoxine, is a water-soluble vitamin essential for brain development, nerve function, and red blood cell production. Unlike fat-soluble vitamins, the body usually eliminates excess water-soluble vitamins. However, taking high doses of B6 supplements for extended periods can overwhelm the body's ability to excrete it, leading to toxicity. This condition is rarely caused by food sources alone. The excess B6 can damage peripheral nerves, leading to a condition called peripheral neuropathy. Symptoms can include numbness, tingling, and pain, especially in the hands and feet.

High-B6 Foods to Avoid or Limit

If you have been diagnosed with high B6 levels, it is crucial to work with a healthcare provider to manage your diet. The primary focus should be on stopping any B6-containing supplements. However, reducing intake from certain food sources can further aid in lowering overall levels.

Organ Meats: Beef liver is a concentrated source of many nutrients, including vitamin B6. A single 3-ounce serving can contain over 50% of the daily value.

Oily Fish: Certain fish are exceptionally high in B6. Yellowfin tuna and salmon are two prime examples that should be limited or avoided.

Poultry: Chicken and turkey are common sources of B6, with a 3-ounce serving of chicken breast providing a significant portion of the daily value.

Starchy Vegetables: Potatoes and other starchy vegetables are known to contain considerable amounts of B6. While a balanced diet normally includes these, individuals with high B6 may need to moderate their consumption.

Fortified Foods: Many breakfast cereals, energy drinks, and other processed foods are fortified with vitamins, including B6. Always check the nutrition label for pyridoxine or pyridoxal.

Certain Fruits: Bananas are a surprisingly high source of vitamin B6 and should be consumed in moderation.

Legumes and Seeds: Chickpeas and sunflower seeds are rich in B6 and should be limited. Nutritional yeast is another extremely high-B6 product that must be avoided.

Low B6 Food Alternatives

Managing a low-B6 diet does not mean sacrificing nutrition. There are many delicious and healthy alternatives to high-B6 foods. For proteins, consider lower-B6 options like lamb, goat meat, eggs, and certain white fish such as tilapia. Instead of brown rice, which is higher in B6, opt for enriched white rice. Other lower-B6 carbohydrate sources include rice noodles and white flour products.

Comparison of High-B6 vs. Low-B6 Foods

To help visualize dietary choices, the table below compares typical high-B6 foods with suitable low-B6 alternatives. This is not an exhaustive list but provides a starting point for meal planning.


Food Group	High-B6 Foods (Limit/Avoid)	Low-B6 Alternatives (Moderate Intake)
Meat/Poultry	Beef, chicken, turkey, pork, liver	Lamb, goat, hamburger, shrimp
Fish	Tuna (yellowfin), salmon (sockeye)	Tilapia, white fish, clams, crab legs
Vegetables	Potatoes, marinara sauce	Onions, winter squash, most leafy greens
Grains	Fortified cereals, brown rice, wheat germ	Enriched white rice, white bread, rice noodles
Legumes/Nuts	Chickpeas, sunflower seeds, peanuts	Mixed nuts (in moderation), lentils (smaller amounts)
Fruits	Bananas, avocados	Watermelon, apples, most berries

The Importance of Avoiding Supplements

The most common cause of high B6 is not diet but overconsumption through supplements. Many people unknowingly ingest excessive amounts of B6 from multivitamins, B-complex formulas, and supplements for conditions like carpal tunnel or PMS. It is critical to stop taking any supplements containing pyridoxine, pyridoxal, or pyridoxamine. Symptoms of toxicity often begin to resolve after discontinuing the supplements, though full recovery can take time and may involve physical therapy for nerve damage. Always consult with a healthcare professional to identify all sources of B6 intake.

Hydration and Patient Support

Staying well-hydrated is a supportive measure for managing high B6 levels. As a water-soluble vitamin, excess B6 is excreted via urine, and adequate water intake can aid this process. While hydration is not a cure, it is a recommended part of the supportive care plan. Additionally, connecting with support communities can be beneficial, as many individuals with B6 toxicity find relief by sharing experiences and low-B6 dietary strategies. However, any major dietary changes or treatment plans should be made in consultation with a qualified medical professional.

Conclusion

While a balanced diet is generally safe and essential for health, individuals with high B6 levels must pay close attention to what they consume to aid in recovery from toxicity. The primary action is to cease all B6 supplementation, followed by limiting high-B6 food sources like organ meats, oily fish, certain poultry, fortified cereals, and specific fruits and vegetables. By focusing on low-B6 alternatives and staying hydrated, individuals can support their body's detoxification process. A healthcare provider's guidance is indispensable for a personalized management plan to ensure optimal nutritional intake while addressing the B6 overload. Remember, early intervention and strict avoidance of supplements are key to improving symptoms and preventing long-term nerve damage.

Authority Link

For further information on the role and sources of Vitamin B6, consult the fact sheet from the Office of Dietary Supplements at the National Institutes of Health. Office of Dietary Supplements - Vitamin B6

Frequently Asked Questions

Symptoms of B6 toxicity often include a lack of muscle control, numbness, and tingling in the hands and feet (peripheral neuropathy). Some people also experience heartburn, nausea, or painful skin lesions.

While symptoms often improve gradually after stopping B6 supplements, recovery can be slow, sometimes taking months to years. In some severe cases, permanent nerve damage may occur.

Yes, because vitamin B6 is water-soluble, drinking plenty of water can help the body's natural processes flush out excess amounts through urine. This is a supportive measure, not a primary treatment.

It is extremely rare to develop B6 toxicity from food sources alone, as the body can effectively regulate absorption from natural foods. Nearly all reported cases are linked to supplements.

Vitamin B6 can also be listed under several other names, including pyridoxine, pyridoxal, and pyridoxamine. It is important to check supplement labels for these names.

While some fish are very high in B6 (like tuna and salmon), lower-B6 alternatives exist. You can opt for fish like tilapia or crustaceans like shrimp and crab legs, or limit high-B6 fish intake.

The first step is to consult your doctor to determine the cause. If you take supplements, stop immediately. Your doctor may also recommend dietary adjustments and other supportive therapies.