Vitamin B6, also called pyridoxine, is an essential component for health. This vitamin aids in the conversion of food into energy. It maintains healthy hair, skin, and eyes. It’s also responsible for normal brain function and development as well as the production of red blood cells.
Vitamin B6 is abundant in a wide variety of foods, so deficiency is rare in developed countries. Consuming too much is more likely, which can lead to a condition called vitamin B6 toxicity.
Vitamin B6 toxicity is also uncommon, but it can develop from taking too many supplements. Symptoms include:
Nerve damage, including pain, tingling, and numbness in your hands and feet
Trouble walking or controlling your movements
Nausea and heartburn
Sensitivity to sunlight
Skin damage
The recommended daily amount of vitamin B6 is 1.3 milligrams (mg) for most adults. It’s slightly higher if you’re older than 50, pregnant, or breastfeeding. The National Academy of Medicine has set the safe upper level at 100 mg, while the European Food Safety Authority says it’s just 12 mg a day.
See your doctor if you have symptoms of B6 toxicity.
These three steps can help you bring down your B6 level.
Step 1
Stop taking any vitamin B6 supplements, including multivitamins, tablets, softgels, and lozenges. Check the label for other names for this vitamin, including pyridoxine, pyridoxal, and pyridoxamine.
Step 2
Limit your intake of foods high in vitamin B6, such as chickpeas, liver, yellowfin tuna, sockeye salmon, and fortified cereal.
Energy drinks can also be extremely high in B6.
Step 3
Drink water to help flush excess vitamin B6 from the body. Since this compound is water-soluble, what your body doesn’t use is eliminated through your urine.
Health experts recommend adults drink between 9 and 13 cups of water per day as part of a healthy diet.
The Takeaway
While it’s uncommon, it’s possible to consume too much vitamin B6, which can cause nerve damage and other symptoms.
Excessive use of supplements is usually the cause of B6 toxicity.
To lower your level of B6, stop consuming supplements or foods high in B6, like energy drinks, and drink plenty of water to flush the excess out of your system.
EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
Top 7 Benefits of Vitamin B6. Cleveland Clinic. December 30, 2022.
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