What Happens If I Take Vitamin B6 Every Day? Risks and Benefits

October 14, 2025 •

4 min read

While vitamin B6 is essential for over 100 enzymatic reactions in the body, excessive daily intake from supplements can lead to serious health complications, most notably a type of nerve damage called peripheral neuropathy. It is critical to understand the difference between healthy, food-based intake and potentially dangerous supplementation.

Quick Summary

Taking vitamin B6 daily offers benefits for mood and metabolism, but high supplement doses risk toxicity, potentially causing nerve damage, nausea, and skin issues. Safe, appropriate intake, guided by recommended levels, is key.

Key Points

Nerve Damage Risk: Taking high doses of vitamin B6 supplements daily can cause peripheral neuropathy, leading to numbness, tingling, and pain, especially in the hands and feet.
Supplements vs. Food: Toxicity is almost exclusively linked to supplements, not B6 obtained from a balanced diet, as the body safely processes and excretes excess amounts from food.
Intake Levels: While specific intake levels are provided by health authorities like the US, recent evidence suggests toxicity can occur at lower amounts over time, especially when combining multiple products.
Watch for Symptoms: Be vigilant for signs of excess B6, which include balance problems (ataxia), skin rashes, increased sun sensitivity (photosensitivity), and nausea.
Seek Medical Advice: Always consult a healthcare professional before starting B6 supplementation, particularly if you have underlying health conditions or are pregnant.
Check Your Labels: If you take multiple supplements, check each product's label for vitamin B6 (often listed as pyridoxine) to ensure you are not unknowingly exceeding safe levels.

The Vital Role of Vitamin B6

Vitamin B6, or pyridoxine, is a water-soluble vitamin that plays a central role in numerous bodily functions essential for overall health. It acts as a coenzyme in over 140 chemical reactions, including the metabolism of proteins, carbohydrates, and fats. Your body relies on vitamin B6 to produce neurotransmitters like serotonin and dopamine, which regulate mood and emotions. It also helps create hemoglobin, the protein in red blood cells responsible for carrying oxygen throughout the body. A deficiency can manifest as microcytic anemia, skin conditions, depression, or confusion.

Most people can meet their daily B6 needs through a balanced diet. Good dietary sources include:

Poultry and fish: Tuna, salmon, and turkey.
Vegetables: Chickpeas, potatoes, and starchy vegetables.
Fruits: Bananas.
Legumes: Lentils and beans.
Fortified foods: Many breakfast cereals.

When Is Daily B6 Supplementation Appropriate?

While dietary intake is typically sufficient, supplementation may be necessary for certain health conditions, always under a healthcare provider's supervision.

Morning sickness: Vitamin B6 has been used for decades to help manage mild to moderate nausea and vomiting during pregnancy. It is sometimes combined with the drug doxylamine for enhanced effect.
Premenstrual syndrome (PMS): Some studies indicate that vitamin B6 may alleviate PMS symptoms like anxiety, depression, and irritability, likely due to its role in neurotransmitter production.
Hyperprolactinemia: In males, vitamin B6 can help reduce high levels of the hormone prolactin caused by certain antipsychotic drugs.
Kidney stones: For individuals with an inherited condition that causes kidney stones, B6 supplementation, sometimes with magnesium, may decrease risk.

Understanding the Risks of Daily High-Dose Vitamin B6

The most significant risk associated with consistent, high-dose B6 supplementation is peripheral neuropathy, a condition involving nerve damage outside the brain and spinal cord. This can occur with daily doses far exceeding recommended levels, but recent evidence suggests it can happen at doses lower than previously thought. A 2023 case report highlighted a patient who developed neuropathy from a daily multivitamin containing B6, underscoring individual variability.

Symptoms of B6 toxicity include:

Numbness or tingling: Often described as a 'pins and needles' sensation, usually beginning in the hands and feet.
Ataxia: Loss of muscle control and coordination, which can cause an unsteady gait or difficulty with balance.
Painful skin lesions: In rare cases, high doses can lead to disfiguring skin problems.
Photosensitivity: Increased sensitivity to sunlight, resulting in skin rashes or burns.
Gastrointestinal issues: Nausea, heartburn, and stomach pain.

It is crucial to recognize that toxicity from food sources is virtually non-existent, as the body can safely excrete excess B6. The danger lies in supplement overuse, especially unknowingly taking multiple B6-containing products.

Understanding Safe Intake Levels

To prevent toxicity, it is important to be aware of general guidelines, though individual needs and risks can vary.


	General Recommendations for Adults	Regulatory Considerations (e.g., EU)
Typical Daily Needs	Within a specific range for adults
Upper Limits (US)	A specific upper intake level has been established in the US
Other Regulatory Bodies		Some regulatory bodies suggest a lower upper limit

The U.S. National Institutes of Health provides an upper intake level for adults. However, some regulatory bodies, like the European Food Safety Authority (EFSA), have suggested a different upper limit due to reports of toxicity at more moderate doses over time. This highlights the need for caution and awareness of potential risks.

Comparing Sources of Vitamin B6: Food vs. Supplements


Feature	Vitamin B6 from Food Sources	Vitamin B6 from Supplements
Toxicity Risk	Extremely low to non-existent; the body naturally regulates intake.	Higher risk, especially with long-term, high-dose use.
Absorption & Balance	Balanced and steady absorption with a wide array of other nutrients.	Can lead to an unbalanced intake, potentially overwhelming the body's processing and causing a functional deficiency.
Intake Control	Naturally controlled by a balanced diet; generally no need for monitoring.	Requires careful monitoring, especially when taking multiple supplements containing B6.
Best for	General population for maintaining optimal health.	Targeted, short-term treatment under medical supervision for specific conditions like morning sickness.

Conclusion

For most individuals, obtaining vitamin B6 through a balanced and varied diet is the safest and most effective strategy. Food sources provide the necessary amounts without the risk of toxicity associated with high-dose supplementation. However, for specific medical reasons, a healthcare professional might recommend a controlled approach to B6. Given recent reports of toxicity at lower doses than previously acknowledged, extreme caution is warranted, especially for those who combine multiple supplements containing B6. If you are considering daily B6 supplementation, or if you experience symptoms like numbness or tingling, consult a doctor immediately. For more detailed information on vitamin B6, consult the National Institutes of Health Office of Dietary Supplements.

Frequently Asked Questions

No, it is highly unlikely to get a toxic amount of vitamin B6 from food sources. The body can regulate and excrete excess vitamin B6 when it comes from dietary intake.

For most adults, the recommended daily amount is within a specific range.

Early signs often include numbness and tingling, or a 'pins and needles' sensation, usually beginning in the hands and feet. This can progress to more serious nerve damage if supplementation continues.

In many cases, symptoms of nerve damage will improve or resolve after stopping supplementation, but this can take months or years. However, in some individuals, particularly with high-dose, long-term use, the nerve damage can be permanent.

Individual risk factors for B6-induced neuropathy are not fully understood, but reports indicate it can occur at levels lower than typical upper limits. Taking multiple products containing B6, like multivitamins and other supplements, can also contribute to excessive intake over time.

You should check the ingredient list on all supplement bottles you take. Vitamin B6 may be listed as 'pyridoxine,' 'pyridoxal,' or 'pyridoxamine'. Be aware that some products, like magnesium or zinc supplements, can also include B6.

If you experience symptoms like numbness, tingling, or balance problems while taking B6 supplements, you should stop taking them and consult your doctor immediately. They can perform a blood test to check your B6 levels.