What Happens When You Take Vitamin B6 Every Day?

October 24, 2025 •

4 min read

According to the NIH, while people almost never get too much vitamin B6 from food, taking high doses from supplements for an extended period can cause severe nerve damage. So, what happens when you take vitamin B6 every day, and how can you approach vitamin B6 intake safely?

Quick Summary

This article explores the effects of daily vitamin B6 intake, distinguishing between safe levels from food and the risks associated with high-dose supplements. It covers the vitamin's many benefits, details the neurological and other symptoms of toxicity, and provides guidance on safe daily amounts.

Key Points

Moderate Daily B6 is Essential: Adequate vitamin B6 intake from food supports brain health, mood regulation, hemoglobin production, and immune function.
Dietary Intake is Generally Safe: You are highly unlikely to get too much B6 from food, as the body can excrete excess water-soluble vitamins.
High-Dose Supplements Carry Risks: Excessive intake from supplements, even at amounts below the official upper limit, can cause toxicity, unlike food-based sources.
Peripheral Neuropathy is the Main Risk: The most significant danger of B6 toxicity is nerve damage, causing numbness, tingling, and poor coordination, particularly in the extremities.
Beware of Cumulative Intake: It is important to check the labels of all supplements you take (including multivitamins and magnesium supplements) to avoid inadvertently combining them for a dangerously high total daily intake.
Consult a Professional: Always speak with a healthcare provider before taking high-amount B6 supplements to ensure it's necessary and to understand the risks.

The Dual Nature of Daily Vitamin B6

Vitamin B6, or pyridoxine, is a water-soluble vitamin essential for over 100 enzyme reactions in the body. It plays crucial roles in metabolism, brain development, and immune function. Since it is water-soluble, the body doesn't store large amounts, so a daily intake from food is necessary to maintain adequate levels. For most people, a balanced diet is sufficient to meet their needs, with deficiencies being rare in developed countries. However, the effects of daily B6 intake change dramatically depending on the source and amount, moving from beneficial to potentially harmful when taken in excessive supplemental amounts over time.

Benefits of Adequate Daily B6 Intake

When consumed within the generally recommended daily amounts, vitamin B6 offers a wide array of health benefits:

Brain Health and Mood Regulation: B6 is involved in the creation of neurotransmitters like serotonin and dopamine, which regulate mood. Adequate levels are linked to better mood and reduced anxiety.
Hemoglobin Production: This vitamin is crucial for making hemoglobin, the protein in red blood cells that transports oxygen throughout the body. A deficiency can lead to a form of anemia.
Immune System Support: B6 is needed for the body to produce antibodies and white blood cells that fight off infection and disease. Studies in older adults have linked low B6 levels to a poor immune response.
Cardiovascular Health: B6 helps regulate homocysteine, an amino acid linked to an increased risk of heart disease when present at high levels in the blood.
Reducing Pregnancy Nausea: The American Congress of Obstetricians and Gynecologists (ACOG) recommends B6 supplements as a safe, over-the-counter treatment for morning sickness.

Risks of Excessive Daily B6 Supplementation

While beneficial at normal levels, taking high amounts of vitamin B6 supplements daily can lead to a condition known as vitamin B6 toxicity, or hypervitaminosis B6. Cases of toxicity have only been linked to supplements, as it is nearly impossible to consume toxic levels from food alone. The primary and most serious risk is damage to the peripheral nerves, leading to a condition called peripheral neuropathy.

Symptoms of Peripheral Neuropathy

The symptoms of peripheral neuropathy caused by B6 toxicity include:

Numbness, tingling, or burning sensations, most often in the hands and feet.
Loss of muscle control or coordination (ataxia), leading to difficulty walking.
Extreme sensitivity to light (photosensitivity).
Painful skin patches or lesions.
Nausea and heartburn.
Reduced ability to sense pain or extreme temperatures.

Why Supplements Cause Toxicity

Supplements often contain significantly higher amounts of B6 than the body needs. The Tolerable Upper Intake Level (UL) for adults has been established, but studies and adverse event reports show that neuropathy can occur at amounts below the UL, especially with long-term use. Some researchers believe the inactive form of B6, pyridoxine, found in many supplements, may inhibit the active form, contributing to the toxicity.

Dietary vs. Supplemental Vitamin B6

To highlight the different outcomes of B6 intake, consider the table below comparing obtaining the vitamin from a balanced diet versus high-dose supplements.


Aspect	Balanced Diet (Adequate Intake)	High-Dose Supplementation (Excessive Intake)
Source	A wide variety of whole foods like chickpeas, fish, chicken, and bananas.	Isolated vitamin B6 in pill form, often in excess of generally recommended levels.
Daily Intake	Naturally occurring, well within generally recommended daily amounts (e.g., 1.3-1.7 mg for adults).	Often far exceeds the UL, increasing risk of toxicity.
Risks	Extremely low risk of toxicity. The body excretes excess via urine.	High risk of peripheral neuropathy, nerve damage, and other side effects.
Benefits	Supports normal nervous and immune system functions, mood, and metabolism.	High amounts are rarely necessary and offer no proven added benefit for most.

Natural Sources of Vitamin B6

For most people, focusing on dietary sources is the safest and most effective way to ensure adequate B6 intake. Here are some examples of B6-rich foods:

Chickpeas: One cup of canned chickpeas provides a significant portion of the Daily Value.
Tuna and Salmon: Both are excellent sources of B6, with sockeye salmon and yellowfin tuna being particularly high.
Potatoes and Sweet Potatoes: These starchy vegetables are a great source of B6.
Poultry: Chicken and turkey provide B6, especially in the meat.
Bananas: A convenient and readily available fruit source.
Fortified Cereals: Many cereals are fortified with B vitamins, including B6.

Conclusion: Prioritize Diet and Be Cautious with Supplements

Daily intake of vitamin B6 is crucial for many vital bodily functions, including mood regulation, immune health, and metabolism. For the vast majority of people, these needs are safely and easily met through a varied and balanced diet, which virtually eliminates the risk of toxicity. However, high-dose supplementation, often found in B-complex vitamins or standalone supplements, can lead to serious adverse effects, most notably peripheral neuropathy. Symptoms of toxicity, such as numbness, tingling, and poor coordination, typically improve after stopping the supplement, but in some severe cases, the damage can be permanent. It is critical to consult a healthcare professional before starting any high-amount B6 supplement to determine if it is necessary and safe for your individual needs. For general health, food remains the best source.

NIH Office of Dietary Supplements - Vitamin B6 Fact Sheet

Frequently Asked Questions

No, it is extremely difficult to consume a toxic amount of vitamin B6 from dietary sources alone. The body effectively processes and excretes any excess B6 from food.

Peripheral neuropathy is nerve damage in the extremities, such as the hands and feet, which can result from excessive vitamin B6 supplementation. It leads to symptoms like numbness, tingling, and difficulty with coordination.

The Tolerable Upper Intake Level (UL) for adults has been established. However, nerve damage has been reported in some cases at amounts below the UL, so caution is advised.

The generally recommended amount varies by age and sex. For example, for adults under 50, it is typically around 1.3 mg; for men over 50, around 1.7 mg; and for women over 50, around 1.5 mg.

The initial signs of B6 toxicity often include a burning, numb, or tingling sensation in the hands or feet. You should stop taking the supplement and consult a doctor if you experience these symptoms.

Recovery time varies depending on the severity and duration of the overdose. Symptoms may gradually improve after stopping the supplement, but nerve damage can sometimes be permanent.

For most healthy individuals, supplements are not necessary, as a varied diet provides sufficient B6. Supplements should only be taken under the guidance of a healthcare professional, especially if you are pregnant or have a specific medical condition.