Too much vitamin B6? These are the symptoms and what you can do.

Many people do not realize that they are unknowingly consuming too much vitamin B6, often due to incorrectly formulated nutritional supplements.

Vitamin B6 is an important nutrient, but as with many things in life, too much is not good. Long-term high B6 intake, especially through supplements, can lead to unpleasant side effects such as tingling, numbness, or even nerve damage.

In this blog, we'll delve deeper into how to recognize an excess of B6, what the symptoms are, and what you can do to prevent it.

Vitamin B6 is a water-soluble vitamin and is part of the vitamin B complex.

It is an essential nutrient that your body cannot produce on its own, so you must get it through food or supplements.

Because vitamin B6 is not stored in the body for long, regular intake is important to meet the daily requirement.

It comes in several forms, including pyridoxine HCL and pyridoxal-5-phosphate (P5P).

• Pyridoxine HCL is the synthetic form often used in supplements
• Pyridoxal-5-phosphate (P-5-P) is the active form that can be used directly by your body

If you have too much vitamin B6, you may experience the following symptoms:

• Tingling in hands and feet
• Loss of sensation in limbs
• Nerve pain or burning sensation
• Coordination problems
• Muscle weakness
• Nausea

Tingling, pain, or numbness in your hands or feet may be due to damaged nerves, a condition called peripheral neuropathy (PN) .

Both a deficiency and an excess of vitamin B6 can contribute to this.

Some people are more sensitive to high B6 levels, so not everyone with a B6 deficiency will develop peripheral neuropathy. However, taking excessively high doses of B6 as a supplement for extended periods of time increases the risk of peripheral neuropathy.(1)

The good news is that symptoms of PN often improve once you stop taking too much B6, but it is still important to monitor your intake closely.

The Dutch government has set a legal maximum of 21 mg of vitamin B6 per day .

However, there is debate about what constitutes a safe dosage.

The European Food Safety Authority (EFSA) sets a safe upper limit of 12 mg per day, while other authorities, such as the US Food and Nutrition Board, consider doses up to 100 mg per day as safe.

Conclusion - You can use the Dutch standard of 21 mg per day as a safe upper limit. The European guideline of 12 mg is primarily intended as an extra cautious approach.

Too much vitamin B6 can be caused by high doses in supplements, energy drinks, and combining multiple supplements.

This excess can accumulate in the body, especially with the synthetic form (pyridoxine HCL).

Therefore, it is important to pay close attention to the amount of vitamin B6 in both supplements and foods:

• Supplements outside the EU - In the US, 100 mg per day is permitted. However, studies show that more than 21 mg per day can lead to peripheral neuropathy due to accumulation of pyridoxine HCL (the synthetic form). Therefore, it's best to choose supplements within the EU with a maximum of 21 mg.
• Energy drinks - Some drinks, like Red Bull, contain a lot of B6 (up to 2 mg per can). If you drink multiple cans, you can quickly exceed the safe limit of 21 mg.
• Combination of supplements - Are you taking multiple supplements? Monitor your total B6 intake and stay below 21 mg per day.

If you suspect you are getting too much B6, it is important to monitor your intake and, if necessary, consult a doctor for advice.

Follow these steps:

This way your body can convert and break down the surplus.

These are examples of foods high in B6:

• Nuts and seeds (especially hazelnuts, sunflower seeds and pistachios)
• Fatty fish (such as anchovies and salmon)
• Chicken and turkey
• Bananas
• Avocados

This speeds up the excretion of vitamin B6 from your body.

This way you can be sure that you are on the right track and that your vitamin B6 levels are back in balance.

Foods like (oily) fish, liver, nuts and seeds, avocados, and bananas contain natural amounts of vitamin B6 that are generally safe. Your body can regulate this vitamin well, so you're usually not at risk of an excess.

But be careful with processed foods, such as energy drinks, as they can contain much higher levels of vitamin B6 than normal. This puts you at risk of consuming too much, especially if you regularly consume such products.

These foods are high in vitamin B6: (2)

Vitamin B6 plays a key role in the production of melatonin, the hormone that helps you fall asleep and regulates your sleep-wake cycle. This makes it easier to fall asleep and promotes restful sleep.

However, an excessive intake of vitamin B6 can negatively impact your sleep. This may be due to B6's role in the synthesis of neurotransmitters like serotonin, which also influences sleep regulation.

• When your body gets too much B6, it can lead to overstimulation , which can cause insomnia or disturbed sleep.
• Additionally, too much B6 can contribute to peripheral neuropathy , with symptoms such as nerve pain and tingling, further disrupting your sleep.

Vitamin B6 plays a very important role in your body.

These are the main functions of B6:

• Formation of red blood cells
• Supports good resistance
• Promotes the energy metabolism of proteins, fats and carbohydrates
• Helps with fatigue
• Contributes to the conversion of homocysteine ​​to cysteine
• Supports the nervous system
• Regulates the activity of hormones
• Contributes to normal psychological functions such as memory and learning ability

So far, I've mainly talked about vitamin B6 overload. But what if you have a deficiency?

After all, this is often the reason why people start taking B6 supplements.

If you have a vitamin B6 deficiency, follow these steps:

Normally, you get enough vitamin B6 with a balanced diet. Do you suspect a B6 deficiency? Then eat more natural, unprocessed sources of vitamin B6.

Good options include:

• Sunflower seeds
• Walnuts
• Fatty fish
• Chicken

In some cases, your body needs more vitamin B6. A B6 supplement can be a valuable addition. You're more likely to have a deficiency in the following situations:

• Bowel diseases (such as celiac disease)
• Kidney disorders(3)
• Autoimmune diseases (such as rheumatoid arthritis)
• High alcohol consumption(4)

• Choose a supplement that contains a maximum of 21 mg of vitamin B6 to avoid excess.
• Check the label and choose a product that contains Pyridoxal-5-phosphate (P-5-P), the active form that can be used directly by your body.

Sources used

1. Muhamad, R., Akrivaki, A., Papagiannopoulou, G., Zavridis, P., & Zis, P. (2023). The Role of Vitamin B6 in Peripheral Neuropathy: A Systematic Review. Nutrients , 15 (13), 2823. https://doi.org/10.3390/nu15132823
2. Netherlands Food Composition Database (NEVO) | RIVM. (n.d.). https://nevo-online.rivm.nl/
3. Corken, M., & Porter, J. (2011). Is vitamin B6 deficiency an under-recognized risk in patients receiving hemodialysis? A systematic review: 2000-2010. Nephrology , no. https://doi.org/10.1111/j.1440-1797.2011.01479.x
4. Licata, A., Zerbo, M., Como, S., Cammilleri, M., Soresi, M., Montalto, G., & Giannitrapani, L. (2021). The Role of Vitamin Deficiency in Liver Disease: To Supplement or Not Supplement? Nutrients , 13 (11), 4014. https://doi.org/10.3390/nu13114014