Vitamin B6 Toxicity: What Happens If You Take Too Much?. Vitamin B6, also known as pyridoxine, is one of the essential B vitamins your body needs to function properly. It plays a key role in metabolism, brain health, immune function, and even mood regulation. Many people get plenty of B6 from food, but some turn to high-dose supplements in hopes of boosting energy or relieving PMS symptoms.
But more is not always better — and taking too much vitamin B6 for too long can lead to a condition known as vitamin B6 toxicity. Unlike most water-soluble vitamins, which your body flushes out easily, B6 can build up in your system and cause damage, especially to your nerves.
In this article, we’ll break down exactly what vitamin B6 does, how toxicity happens, what symptoms to watch for, and how to stay within safe limits.
What Does Vitamin B6 Do?
Vitamin B6 is involved in over 100 enzyme reactions in your body. Its main jobs include:
- Helping your body break down proteins, carbohydrates, and fats.
- Supporting the production of neurotransmitters like serotonin and dopamine — which affect mood, sleep, and stress levels.
- Contributing to healthy brain development and function.
- Aiding the production of hemoglobin, the protein in red blood cells that carries oxygen.
You can find B6 naturally in foods like poultry, fish, potatoes, chickpeas, bananas, and fortified cereals. Most people who eat a balanced diet get enough B6 without needing supplements.
How Much Vitamin B6 Do You Need?
The recommended daily intake (RDI) for adults is about 1.3 to 2 mg per day, depending on age and gender. Pregnant and breastfeeding women may need slightly more.
Supplements often contain much higher doses — some products have 50 mg, 100 mg, or even more per serving. These doses are far above what you’d get from food alone.
The tolerable upper intake level (UL) for adults is 100 mg per day. Taking more than this for a long time can cause problems.
What Is Vitamin B6 Toxicity?
Vitamin B6 toxicity happens when you take too much pyridoxine, usually from high-dose supplements — not food. Since B6 is water-soluble, you’d think the body would simply get rid of the excess. But unlike other B vitamins, very high doses of B6 can build up over time and damage your nerves.
This condition is called sensory neuropathy — a form of nerve damage that mainly affects feeling and movement in the hands and feet.
Symptoms of Vitamin B6 Toxicity
Early signs of B6 toxicity are often subtle. Symptoms can include:
- Tingling or numbness in the hands and feet (paresthesia)
- Difficulty walking or loss of balance
- Clumsiness or muscle weakness
- Burning or stabbing pain in the extremities
- Loss of coordination (ataxia)
In severe cases, these symptoms can become permanent if the nerve damage is significant enough.
Who’s at Risk of Vitamin B6 Toxicity?
Most people won’t get too much B6 from food alone. Toxicity usually happens when people take high-dose supplements for a long time — sometimes on the advice of well-meaning but misinformed sources.
People most at risk include:
- Those taking large doses to treat PMS or morning sickness.
- Athletes or fitness enthusiasts using “energy boosting” B vitamin stacks.
- Anyone self-treating with high-dose B6 for mood, anxiety, or other unproven uses.
- People who take multiple supplements that each contain B6, without realizing it.
How Much Is Too Much?
Research suggests that taking more than 200 mg per day for months can cause nerve damage in some people. However, there have been reports of toxicity at doses as low as 50 mg per day over long periods.
Some popular B-complex vitamins contain 50–100 mg per serving — and if you take multiple pills daily, you could easily exceed the safe upper limit without realizing it.
How Is Vitamin B6 Toxicity Diagnosed?
If you have symptoms like unexplained tingling or numbness and you’re taking high-dose B6 supplements, your doctor may check your supplement use and do a blood test to measure your B6 levels.
If levels are very high, the first step is to stop taking the supplement. In many cases, mild nerve damage can improve once the excess B6 is cleared from your system — but recovery can take months.
Can You Treat B6 Toxicity?
The main treatment for B6 toxicity is to stop taking excessive doses immediately. Unlike some nerve injuries, B6-induced neuropathy can improve if caught early — but recovery isn’t always guaranteed.
- Mild cases: Symptoms may resolve within weeks to months once the supplement is stopped.
- Severe or long-term cases: Some nerve damage may be permanent.
This is why prevention is so important.
Tips to Avoid B6 Toxicity
✔ Stick to food sources. Most people get enough B6 from a balanced diet.
✔ Check your supplements. If you take a multivitamin or B-complex, look at the label. Add up the total B6 you’re getting from all sources.
✔ Don’t megadose without medical advice. Only take high doses if your doctor specifically recommends it and monitors your levels.
✔ Be patient with natural treatments. Some people take high doses of B6 to treat PMS or carpal tunnel syndrome. Talk to your doctor about safer options first.
Final Thoughts
Vitamin B6 is vital for your body, but more isn’t always better. While deficiency can cause its own health issues, too much B6 can cause real and sometimes permanent nerve damage.
If you’re considering high-dose B6 for any reason, talk to a healthcare professional first. And remember: a healthy, balanced diet is still the best way to get the nutrients you need — without the risk of toxic side effects.
The Bottom Line
- Safe daily intake: About 1.3–2 mg for most adults.
- Toxicity risk: High doses (50–200+ mg daily) for long periods.
- Symptoms to watch for: Tingling, numbness, balance problems.
- Prevention: Get B6 from food, check supplement labels, don’t overdo it.
Good nutrition isn’t about massive doses of any one vitamin — it’s about balance. So enjoy your salmon, bananas, chickpeas, and chicken — and keep those mega-dose bottles capped unless your doctor says otherwise.