Is Too Much Vitamin B6 Harmful?
Many people are concerned about the amount of vitamin B6 they are getting. Because what do we actually know about this vitamin: do we need B6? What is too much and is too much harmful to your health? These are the seven most frequently asked questions about vitamin B6.
1. Do you need vitamin B6?
You need vitamin B6. Vitamin B6 (pyridoxine) is important in metabolism, especially the breakdown and construction of amino acids, from which proteins are built. In addition, it is indispensable for a good resistance, the nervous system, the production of red blood cells, the functioning of certain hormones and the energy supply. The recommended daily amount, the RDA, is set at 1.5 milligrams per day for adults. That corresponds, for example, to six whole-wheat sandwiches.
The vitamin is in meat, eggs, fish, bread and other grain products, potatoes and legumes. Vegetables, milk and milk products such as cheese also contain vitamin B6, but in smaller amounts.
2. What is Too Much Vitamin B6?
The European Food Safety Authority (EFSA) has set a maximum safe upper limit for vitamin B6 of 25 milligrams per day for adults. This limit is lower for children. Are you in doubt or do you have any complaints? Then contact your doctor. They can test your blood if necessary.
3. Is Too Much Vitamin B6 Harmful?
If you take too much vitamin B6 per day for a long time, it can be harmful. It can affect the nervous system, causing numbness, tingling or severe nerve pain in the hands and feet. This is called peripheral neuropathy.
4. Can you experience the same symptoms with an overdose of B6 as with B12?
Unlike vitamin B6, an excess of vitamin B12 is harmless. The body ensures that not too much vitamin B12 is absorbed into the body from the gastrointestinal tract. However, a deficiency of B12 can lead to a form of anemia: macrocytic anemia. You can then suffer from the same neurological complaints as if you have too much B6, such as numb fingers and toes, tingling and problems with your balance. This can be confusing. That is why it is important to contact your doctor in case of doubts or complaints.
5. Do complaints disappear again after stopping a vitamin B6 supplement?
Your symptoms usually disappear after you stop taking the dietary supplement, but this can take months to years.
6. I have an excess of vitamin B6 without taking a supplement. How can this be and what can I do to lower B6 in my blood?
It is not possible to get an excess of vitamin B6 with the normal diet. This can only happen if you take too many vitamin supplements or vitamin supplements with high levels of vitamin B6. Isn’t this the case? A vitamin B6 level that is too high can also be caused by (unnoticed) ingesting products to which the vitamin has been added, such as some (multivitamin) juices, fortified dairy drinks and energy and sports drinks. Be aware of this and continue to eat healthy. The advice also applies here: if in doubt, contact your doctor.
7. Can you also be deficient in vitamin B6?
If you eat enough and varied, you will get enough B6. In the Netherlands, a deficiency of vitamin B6 is therefore rare. Therefore, the use of vitamin supplements is not necessary for most people as it does not provide any additional health benefit.
Would you like to use a supplement? The Nutrition Center advises to take no more than 100 percent of the recommended daily amount (RDA). On the label, the reference intake (RI) indicates the recommended daily amount. In the case of vitamin B6, you do not take more than 1.5 milligrams per day via a supplement.
