B6 is a busy vitamin with a real ceiling. Here's how much you need and where problems start.
Written by Vita Globe Editorial Team | Reviewed against NIH Office of Dietary Supplements guidance | Updated October 7, 2026
Quick Answer
Vitamin B6 helps more than 100 enzymes, mostly in protein metabolism, and is involved in brain development, immune function and making neurotransmitters[1]. Adults 19 to 50 need 1.3mg a day, and needs rise to 1.5mg (women) or 1.7mg (men) after 50. The adult upper limit is 100mg a day. Taking 1 to 6 grams daily for a year or more has caused serious nerve damage[1].
In this article
What does vitamin B6 do?
In its active form (PLP), B6 helps more than 100 enzymes, most of them involved in breaking down and using protein. It also helps make neurotransmitters, supports immune function, and works with folate and B12 to keep homocysteine in check[1].
How much vitamin B6 do you need?
- Adults 19–50: 1.3mg a day
- Men 51+: 1.7mg a day
- Women 51+: 1.5mg a day
- Pregnancy: 1.9mg; breastfeeding: 2.0mg[1]
Good food sources include chickpeas, beef liver, tuna, salmon, chicken, potatoes, bananas and fortified cereals.
Who is likely to be low in B6?
- People with kidney disease, including those on dialysis
- People with autoimmune or digestive conditions such as rheumatoid arthritis, celiac disease, Crohn's disease or ulcerative colitis
- People with alcohol dependence
- People taking certain seizure medications[1]
How much vitamin B6 is too much?
The adult upper limit is 100mg a day. Long-term use of 1 to 6 grams a day has caused severe sensory nerve damage, with numbness and loss of coordination. Symptoms usually improve after stopping. Very high doses can also cause skin lesions, sun sensitivity, nausea and heartburn. Too much B6 from food has not been reported[1]. Check the B6 in every supplement you take, including energy drinks and "stress" formulas, which can be very high.
Our option
Vita Globe Vitamin B Complex Gummies
1.2mg of vitamin B6 per gummy (71% DV), about 1% of the upper limit, with five other B vitamins.
Frequently asked questions
Does vitamin B6 help with PMS?
Some small studies suggest it may help mood-related PMS symptoms, but the evidence is mixed. Talk to your doctor before taking high doses.
Does B6 help morning sickness?
B6 is sometimes recommended for pregnancy nausea, but only take it for this under your healthcare provider's guidance.
What are signs of too much B6?
Tingling, numbness or burning in the hands or feet, or trouble with balance. Stop and see a doctor if you notice these.
Sources
- NIH ODS. Vitamin B6 Fact Sheet for Health Professionals. ods.od.nih.gov
About the Vita Globe Editorial Team
The Vita Globe Editorial Team researches and writes our wellness content from peer-reviewed research and guidance from bodies such as the NIH and FDA. We cite sources inline and update articles when the evidence changes.
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. This article is for informational purposes only and is not a substitute for medical advice. Talk to your healthcare provider before starting any new supplement, particularly if you are pregnant, nursing, taking medication, or managing a health condition.
