Potential Side Effects Of Too Much Vitamin B6
Getting too much vitamin B6 from supplements can cause negative side effects.
Vitamin B6 toxicity is not likely to occur from food sources of B6. It would be nearly impossible to consume the amount in supplements from diet alone.
Taking more than 1,000 mg of supplemental B6 a day may cause nerve damage and pain or numbness in the hands or feet. Some of these side effects have even been documented after just 100300 mg of B6 per day .
For these reasons, the tolerable upper limit of vitamin B6 is 100 mg per day for adults .
The amount of B6 used to manage certain health conditions rarely exceeds this amount. If youre interested in taking more than the tolerable upper limit, consult your doctor.
Summary Too much vitamin B6 from supplements can cause damage to nerves and extremities over time. If youre interested in taking a B6 supplement, speak to your healthcare provider about safety and dosage.
May Be Useful In Treating Symptoms Of Pms
Vitamin B6 has been used to treat symptoms of premenstrual syndrome, or PMS, including anxiety, depression and irritability.
Researchers suspect that B6 helps with emotional symptoms related to PMS due to its role in creating neurotransmitters that regulate mood.
A three-month study in over 60 premenopausal women found that taking 50 mg of vitamin B6 daily improved PMS symptoms of depression, irritability and tiredness by 69% .
However, women who received a placebo also reported improved PMS symptoms, which suggests that the effectiveness of the vitamin B6 supplement may have been due in part to a placebo effect .
Another small study found that 50 mg of vitamin B6 along with 200 mg of magnesium per day significantly reduced PMS symptoms, including mood swings, irritability and anxiety, over the course of one menstrual cycle .
While these results are promising, theyre limited by small sample size and short duration. More research on the safety and effectiveness of vitamin B6 in improving PMS symptoms is needed before recommendations can be made .
Summary Some research has indicated that high doses of vitamin B6 may be effective at decreasing anxiety and other mood issues associated with PMS due to its role in creating neurotransmitters.
Food Sources Of Vitamin B12
Natural food sources of vitamin B12 are animals, such as fish, meat and poultry, and animal products, such as eggs and milk. Three ounces each of cooked wild rainbow trout, broiled top sirloin beef and roasted chicken breast has 5.4, 1.4 and 0.3 micrograms of vitamin B12, respectively. One large hard-boiled egg provides 0.6 micrograms of vitamin B12, while one cup of low-fat milk has 1.2 micrograms. Vitamin B12 can also be found in milk products like yogurt and cheese. Eight ounces of low-fat fruit yogurt provides 1.1 micrograms, while an ounce of Swiss cheese provides 0.9 micrograms.
Vegetarians and vegans can get B12 from fortified cereals, supplements and nutritional yeast. Nutritional yeast, which look like yellow flakes that taste a bit like cheese, can be found in health food stores.
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Plant Based Vitamin B6 Sources
Good plant based vitamin B6 sources are starchy vegetables such as potatoes and various fruits. The plant based vitamin sources hardly rank behind the animal counterparts in regards to the B6 content.
For example, while a serving of beef liver contains about 0.9 mg of B6, a serving of chickpeas has a B6 content of about 1.1 mg. In addition to this, vitamin B6, which is found in plants, is relatively heat-stable.
Animal foods in particular lose vitamin B6 when they are heated up. A vegetarian or vegan diet is therefore not a risk factor for a vitamin B6 deficiency.
How Much Is Toxic
The amount of vitamin B6 in individual supplements often ranges from â5 to 500 milligramsâ per tablet. This could result in overly high B6 levels in some cases, especially if you take the supplement over a âprolonged periodâ of time.
Vitamin B6 is water soluble, so excesses are normally excreted in your urine. However, through supplementation, you might take vitamin B6 in a quantity and frequency that does not allow your body to expel it quickly enough. A study published in Poster in 2015 warns of the potential of vitamin B toxicity in levels exceeding even â50 milligramsâ per day taken long-term.
High vitamin B6 doses are often prescribed for certain medical conditions and metabolic diseases. Linus Pauling Institute reports that âsensory neuropathyâ often develops at doses of vitamin B6 in excess of â1,000 milligramsâ per day. Some case reports found severe ânerve damageâ at doses of less than â500 milligramsâ per day taken over a period of months.
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How Much Vitamin B12 Do I Need
Adults need about 1.5 micrograms a day of vitamin B12.
If you eat meat, fish or dairy foods, you should be able to get enough vitamin B12 from your diet.
But as vitamin B12 is not found naturally in foods such as fruit, vegetables and grains, vegans may not get enough of it.
Read about the vegan diet for nutrition information and advice.
Food Sources Of Vitamins B6 And B12
“Per 3-ounce serving of cooked round top round steak like London broil , you’ll receive 61 percent of the daily value for vitamin B12 and 20 percent of the DV for vitamin B6,” says Gorin. “Beef also provides heme iron, which is animal-based iron that’s well-absorbed by the body.”
2. Chicken Breast
A popular type of poultry, a 6-ounce serving of lean chicken breast offers 92 percent of your DV for B6 and 14 percent DV of B12. It also packs in about 55 grams of protein.
“In a 3-ounce serving of wild salmon, you’ll get more than 100 percent of the DV for vitamin B12 as well as 47 percent of the DV for vitamin B6,” says Gorin. “Plus, you’ll also get a little bit of iron, too .”
4. Fortified Breakfast Cereal
“This is one of the best ways for vegetarians to get a dose of vitamin B12 and vitamin B6 from a singular food,” states Gorin. “But not all cereals are fortified with vitamin B12, so make sure to check the label.” For example, a 1-cup serving of fortified corn flakes provides 63 percent of the DV for vitamin B12 and 29 percent of the DV for vitamin B6. “I love adding cereal to my Greek yogurt parfait,” she adds.
5. Nutritional Yeast
“This is another go-to vegetarian source of vitamin B12 and vitamin B6.” A 1-ounce serving of nutritional yeast flakes offers a whopping 576 percent of the DV for B12 and 1,001 percent of the DV of B6! Nutritional yeast provides a savory, cheese-like flavor and makes a great topping for popcorn and roasted veggies.
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Where Can I Get Vitamin B6
Vitamin B6 is readily available in food and supplements. “The best way to ensure we have enough of this vitamin is through a vitamin B6-rich diet,” says Velikova.
Foods high in B6 include:
If someone is unable to consume enough vitamin B6 through their diet, they can consider taking B6 supplements. Velikova says dosage should not exceed 1.4 mg a day for women over 18 and 1.7 mg a day for men over 18.
Wong recommends supplements for older adults, especially if they have a reduced appetite that may mean they are not eating enough B6 rich foods.
Talk to your doctor before taking any supplements, as they can help you determine the right dosage.
What Does Vitamin B6 Acid Do
Overview. Vitamin B-6 is important for normal brain development and for keeping the nervous system and immune system healthy. Food sources of vitamin B-6 include poultry, fish, potatoes, chickpeas, bananas and fortified cereals.
What is B6 100 mg good for?
Vitamin B6 helps maintain a normal amount of this amino acid in your blood. A stronger immune system. Vitamin B6 helps chemical reactions in the immune system, helping it work better. Eating foods rich in vitamin B6 will help your body guard against infection.
Is 100 mg of B6 too much?
For these reasons, the tolerable upper limit of vitamin B6 is 100 mg per day for adults . The amount of B6 used to manage certain health conditions rarely exceeds this amount. If youre interested in taking more than the tolerable upper limit, consult your doctor.
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Vitamin B6 For Vegans And Vegetarians
Around 75 million people worldwide are on a vegetarian diet and do not eat meat or meat products. More and more people are also deciding to go vegan. The reasons for this are diverse. The decision to forego meat and other animal products can be culturally, ethically or financially justified.
A diet without animal products can also make sense from a health perspective. The vegetarian or vegan lifestyle can reduce the risk of typical diseases of civilization such as diabetes mellitus or arteriosclerosis.
A balanced vegetarian or vegan diet usually fully covers the need for nutrients and vital substances such as minerals, trace elements and vitamins. The only exception is vitamin B12, which has to be added to a vegan diet through food supplements or fortified foods. In contrast to vitamin B12, vitamin B6 can be found in plant foods as well as in foods of animal origin.
How Much B6 Do I Need Per Day
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The recommended daily allowance of vitamin B6 is:
Ages 19-50 1.3mg
Men ages 51+ 1.7 mg
Women aged 51+ 1.5 mg
Pregnant and lactating women 1.9 mg
Understand that the RDA is based on the minimum it takes to not develop deficiency symptoms. But the minimum isnt going to help many of us achieve optimal health. And when we are in a healing phase or have symptoms, we often need more.
But keep in mind, just because something is good for you doesnt mean a whole lot more is better.
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May Improve Mood And Reduce Symptoms Of Depression
Vitamin B6 plays an important role in mood regulation.
This is partly because this vitamin is necessary for creating neurotransmitters that regulate emotions, including serotonin, dopamine and gamma-aminobutyric acid .
Vitamin B6 may also play a role in decreasing high blood levels of the amino acid homocysteine, which have been linked to depression and other psychiatric issues .
Several studies have shown that depressive symptoms are associated with low blood levels and intakes of vitamin B6, especially in older adults who are at high risk for B vitamin deficiency .
One study in 250 older adults found that deficient blood levels of vitamin B6 doubled the likelihood of depression (
A controlled two-year study in approximately 300 older men who did not have depression at the start found that those taking a supplement with B6, folate and B12 were not less likely to have depressive symptoms compared to the placebo group .
Summary Low levels of vitamin B6 in older adults have been linked to depression, but research has not shown that B6 is an effective treatment for mood disorders.
What’s The Difference Between Vitamin B6 And B12 And How To Get Both
Spoiler alert: Both of these members of the B family are essential.
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Generally speaking, B vitamins are necessary for a variety of functions, such as helping the body convert food into energy and assisting the body in proper cell formation. While there are eight vitamins that fall under the B category , two of these vitamins â B6 and B12 â tend to get the most attention.
“Specific B vitamins, including vitamin B6 and vitamin B12, work together to reduce homocysteine levels in the body â and heightened homocysteine levels may increase your risk of heart disease,” Amy Gorin, RDN, owner of Amy Gorin Nutrition in the New York City area, tells LIVESTRONG.com.
A severe deficiency of B6 can led to depression, confusion or skin condition, per the Harvard T.H. Chan School of Public Health while a B12 deficiency may cause anemia, mood swings, intestinal problems and muscle weakness, per the Mayo Clinic.
“Yet if vitamin B6 deficiency exists, it is usually alongside a deficiency in vitamin B12 and perhaps folic acid , as well,” Gorin says, adding that people are rarely deficient in either vitamin.
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The Facts Behind 5 Supplements
Collagen.Collagen, is one of the most abundant proteins in the body and helps form our skin, bones, muscles, tendons and ligaments. As we age, we naturally start reducing its production. Some studies show that taking collagen supplements can reduce signs of aging, increase bone density and improve joint, back and knee pain. But many of these studies are small and funded by the companies behind such products, increasing the opportunity for bias. Certain products also have flaws that reduce the likelihood of their efficacy: Topical creams, for example, are unlikely to make it into the deeper level of the skin where collagen is produced.
Vitamin B6 And Restless Legs Syndrome
2 to 10 percent of the population suffer from the so-called Restless Legs Syndrome . It is a neurological disease that is characterized by an urge to move around and an abnormal sensation in the legs.
Typically, these symptoms occur primarily in rest situations and are accordingly a common cause of sleep disorders. The entire group of B vitamins, also vitamin B6, play a crucial role in the functioning of the nervous system and can therefore alleviate the symptoms of the disease.
Experts also suspect that Restless Legs Syndrome is caused by a disorder in the dopamine metabolism. Therefore, so-called dopamine agonists are used to treat the disease, which act like the neurotransmitter dopamine on the receptors.
Vitamin B6 can be helpful to stimulate dopamine synthesis. Especially people who have to take the medication lurasidone due to a bipolar disorder can benefit from an additional B6 intake. Lurasidone is an atypical neuroleptic that is a common side effect of RLS.
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Vitamin B6 Homocysteine And Epilepsy
In animal experiments, the researchers succeeded in provoking epileptic seizures in rats with an injection of homocysteine. Homocysteine and other sulfur-containing metabolites such as homocysteic acid are apparently able to stimulate the so-called NMDA receptors.
If these glutamate receptors are overstimulated, an epileptic attack can be triggered. Homocysteine also reduces the availability of the substance adenosine, which acts as an anticonvulsant in the organism, e.g. as protection against tonic-clonic seizures.
Because antiepileptic drugs can significantly affect both folate, B12 and B6 metabolism, epileptics often have elevated homocysteine levels in their blood. These can be reduced by taking vitamin B6, B12 and folic acid. A vitamin B6 therapy can therefore relieve epileptic seizures not only in vitamin B6-dependent epilepsy, but also in other forms of the neurological disease.
What Are The Benefits Of Taking Vitamin B6
While many people will get enough vitamin B6 through their diet, taking a supplement is a good idea if you have a B6 deficiency.
Even if you donât have a deficiency, you may want to consider vitamin B6 supplementation. According to a 2003-2004 study, certain subgroups of the population may still benefit from vitamin B6 supplementation even if they are receiving the recommended amount of B6 through their diet .
If you decide to supplement with B6, you might experience the following benefits.
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What If I Have Mthfr Gene Variation
The methylenetetrahydrofolate reductase gene has been getting attention for the past several years because those with a variation of it often have elevated levels of homocysteine. Which, as you know now, can be an indicator of disease. While theres not really any associated symptoms, people with a variant of the MTHFR gene are more likely to be susceptible to a host of issues, including:
- Heart disease
By some estimates, 40% of the population may have this gene variant.
This gene affects B-vitamin processing, so it comes as no surprise that an increased homocysteine level accompanies it.
Luckily, proper supplementation shows great promise as treatment. In one study, women with MTHFR variants who had experienced recurrent miscarriage where given supplementation of B6, B12 and folic acid to great effect homocysteine levels were reduced, and 7 out of the 16 participants delivered babies within a year.
Individuals with an MTHFR variant have to be careful about what kind of B-vitamins they supplement with and what kind of fortified packaged food they consume. Because they cannot process folic acid certains foods and low quality supplements can cause folic acid to build up to unhealthy levels in their bodies.
Overdose Only When Taking Large Amounts
Symptoms of an overdose of vitamins only appear when vitamin B6 is taken in higher doses over a period of 12 to 40 months. With long-term intake of 1000 mg to 6000 mg vitamin B6, neurological disorders can occur.
These show themselves above all through movement coordination disorders . People affected by this move uncoordinated and suffer from excess movements. Skin discomfort such as ant walking or numbness in the extremities can also occur.
Other symptoms of an overdose are painful skin lesions and stomach and intestinal complaints such as nausea, diarrhea or heartburn. To safely avoid overdosing, the Food and Nutrition Board recommends not adding more than 100 mg of vitamin B6 per day.
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