What Happens if You Take Vitamin B6 Every Day? Risks vs. Rewards

October 30, 2025 •

3 min read

According to the NIH Office of Dietary Supplements, while most people get enough vitamin B6 from a balanced diet, excessive intake from supplements, particularly at high doses over a year or longer, can cause severe nerve damage. So, what happens if you take vitamin B6 every day? The outcome is highly dose-dependent, ranging from beneficial health support to serious toxic effects.

Quick Summary

Taking high-dose vitamin B6 supplements daily can lead to toxicity and peripheral neuropathy, causing tingling, numbness, and nerve pain. While food sources are safe, supplements require careful consideration of intake to avoid exceeding established safe limits. Symptoms typically subside after stopping supplementation, but damage can sometimes be permanent.

Key Points

Toxicity is dose-dependent: High-dose vitamin B6 supplements, not food, are the cause of toxicity and nerve damage.
Peripheral neuropathy is the main risk: Excessive intake can cause irreversible nerve damage, leading to numbness, tingling, and poor coordination.
Daily needs are met by most diets: The average person gets enough B6 from foods like chickpeas, fish, and potatoes, making supplements often unnecessary.
Upper intake levels vary by region: The U.S. adult upper limit is 100 mg/day, but other authorities like the European Food Safety Authority have stricter limits (12 mg/day), highlighting safety concerns at much lower doses.
Monitor all supplement sources: B6 is often included in multivitamins and B-complex formulas, so check labels to avoid accidentally exceeding safe limits.
Consult a doctor: Before starting high-dose B6 supplements, especially if on other medications, it is crucial to speak with a healthcare provider.

The Vital Role of Vitamin B6 in the Body

Vitamin B6, or pyridoxine, is a crucial water-soluble vitamin involved in hundreds of enzyme reactions within the body. Since the body does not store excess amounts, it is essential to obtain a steady supply, most often through a balanced diet. Its functions are widespread and critical for maintaining overall health:

Metabolism: It aids in metabolizing protein, fat, and carbohydrates, converting food into energy.
Brain Function: B6 is essential for the production of neurotransmitters like serotonin and dopamine, which regulate mood and brain function.
Immune System: It helps the immune system function effectively, producing lymphocytes and supporting the body's defense mechanisms.
Red Blood Cell Formation: This vitamin is necessary for creating hemoglobin, the protein in red blood cells that carries oxygen throughout the body.
Homocysteine Regulation: By helping to regulate the amino acid homocysteine, B6 helps reduce the risk of high levels linked to cardiovascular issues.

Deficiency is Rare but Possible

While deficiency is uncommon in the general population, certain groups may be at risk. These include individuals with impaired kidney function, autoimmune disorders like celiac disease or rheumatoid arthritis, and those with alcohol dependence. Deficiency symptoms can include anemia, skin rashes, confusion, and depression.

The Risks of Daily High-Dose Supplementation

While dietary intake of vitamin B6 is not associated with adverse effects, high doses from supplements can be toxic, a condition known as B6 toxicity or pyridoxine toxicity. This occurs when the body's ability to process and eliminate the vitamin is overwhelmed by prolonged, excessive intake.

Peripheral Neuropathy: The Most Serious Side Effect

The most concerning and common symptom of B6 toxicity is peripheral neuropathy, which is damage to the peripheral nerves outside the brain and spinal cord. This can manifest as:

Numbness and tingling: Often described as a "pins and needles" sensation, frequently occurring in the hands and feet.
Pain and burning: Sensations of pain or burning in the extremities.
Muscle Weakness and Ataxia: Loss of control over voluntary body movements and poor coordination, which can make walking difficult.
Reduced Sensory Perception: An impaired ability to sense pain or extreme temperatures.

Other Symptoms of Excessive B6

Beyond nerve damage, other side effects of excessive intake can include gastrointestinal symptoms like nausea and heartburn, painful skin lesions, and increased sensitivity to sunlight (photosensitivity).

Understanding Intake and Safety Limits

Intake level is the critical factor in determining the outcome of daily vitamin B6 intake. Health authorities have established guidelines to ensure safety, with a clear distinction between the Recommended Dietary Allowance (RDA) and the Tolerable Upper Intake Level (UL).

Recommended Daily Intake vs. Upper Limit for Adults (19-50)


Metric	U.S. (NIH) Guideline	European Guideline (EFSA)
Recommended Dietary Allowance (RDA)	1.3 mg/day	1.2-1.4 mg/day
Tolerable Upper Intake Level (UL)	100 mg/day	12 mg/day

It is important to note the significant difference in upper limits between regulatory bodies. Cases of toxicity have been reported at intakes below the U.S. UL, sometimes even under significantly lower amounts, suggesting individual variations in risk. Therefore, it is crucial to monitor total intake from all supplements, including multivitamins and B-complex formulas.

Recovery from Toxicity

If B6 toxicity is diagnosed, the primary treatment is to immediately stop taking all supplements containing the vitamin. In many cases, symptoms will gradually improve over several months or even years. However, in severe or prolonged cases of toxicity, nerve damage can be permanent.

Interactions with Medications

Daily vitamin B6 supplementation can also interact with certain prescription drugs. Individuals on medication for epilepsy, tuberculosis, or asthma should be cautious and consult a doctor before starting a B6 supplement.

Conclusion: Prioritizing Safety in Your Nutrition Diet

While vitamin B6 is an indispensable nutrient, the context of your daily intake is everything. For most individuals, a balanced diet is sufficient to meet their needs, with a wide array of foods providing safe levels of the vitamin. However, excessive, long-term intake from high-dose supplements poses a serious risk of toxicity, primarily manifesting as peripheral neuropathy.

Before adding any supplement to your daily routine, especially one containing vitamin B6, consult with a healthcare professional to assess your individual needs and risks. Reading supplement labels carefully to track total daily intake is also vital. Always prioritize a food-first approach to nutrition to reap the benefits of vitamins safely and effectively.

For more in-depth information, you can explore the NIH Office of Dietary Supplements Fact Sheet on Vitamin B6.

Frequently Asked Questions

Yes, it is safe to get your daily requirement of vitamin B6 from food every day, and supplements are generally safe within recommended intake levels. However, long-term, high-dose supplementation can be harmful and is not recommended unless under a doctor's supervision.

For adults in the U.S., the Tolerable Upper Intake Level (UL) is 100 mg per day. However, adverse effects have been reported at levels lower than this, so it is safer to aim for a lower intake and consult a doctor, as individual risk factors vary.

Yes, long-term intake of high-dose vitamin B6 supplements can cause severe nerve damage, known as peripheral neuropathy. While symptoms often improve after stopping supplementation, the damage can be permanent in some cases.

Early symptoms of B6 toxicity can include tingling, numbness, or a 'pins and needles' sensation, typically starting in the hands and feet. Other signs might include skin changes or increased sensitivity to sunlight.

Peripheral neuropathy caused by high B6 intake is a type of nerve damage that affects the body's extremities, leading to symptoms like pain, numbness, tingling, and a loss of coordination or balance (ataxia).

Vitamin B6 is found in many foods, with rich sources including fish, beef liver, chicken breast, chickpeas, bananas, and starchy vegetables like potatoes.

It is important to check the label of all supplements, including multivitamins, to monitor your total daily intake of B6. Since high-dose supplements can be risky, ensure your total intake from all sources does not exceed safe levels.

The primary treatment for B6 toxicity is to stop taking supplements containing the vitamin. Symptoms often gradually subside after discontinuation, though recovery can be slow.