From influencers touting its benefits to growing concerns among doctors about overuse, you’ve no doubt seen that vitamin B6 has made headlines of late.
In recent months, several reports have highlighted cases of B6 toxicity linked to high-dose supplements, prompting health experts to warn Australians about the risks of self-prescribing vitamins without medical advice. Here’s exactly what you need to know.
What does vitamin B6 do?
Vitamin B6 is a water-soluble vitamin that plays a crucial role in helping your body metabolise proteins, fats, and carbohydrates, produce red blood cells, support brain development, and regulate your nervous system.
It’s also involved in the production of neurotransmitters such as serotonin (linked to mood), melatonin (which regulates sleep), and dopamine (involved in motivation and pleasure), which is why it has become popular in supplements for stress, hormone support, and mental health.
Women may be prescribed B6 to help with hormone-related issues, including premenstrual syndrome (PMS), morning sickness during pregnancy, and perimenopause.
Where do you find vitamin B6?
Vitamin B6 is found in a wide range of common foods, including:
- Chicken, turkey and beef
- Tuna and salmon
- Eggs
- Potatoes
- Bananas
- Avocados
- Spinach and other leafy greens
- Fortified cereals
- Legumes and nuts
It’s also added to many multivitamins and B-complex supplements. If you follow a mostly plant-based diet or manage chronic health issues, a supplement may be recommended to help maintain optimal levels.
Why do we need vitamin B6?
Without enough vitamin B6, your body can struggle to function properly. A deficiency can affect energy levels, immune function and brain health, and may contribute to symptoms like:
- Fatigue or low energy
- Irritability or mood changes
- Tingling or numbness in the hands and feet
- Confusion or memory issues
- Poor immunity
- Cracks around the mouth
Some people are more at risk of low B6 levels, including older adults, people with kidney disease or liver disease, and those taking certain medications like oral contraceptives, anti-epileptic drugs and some antidepressants.
Pregnant and breastfeeding women also need higher amounts, as vitamin B6 plays a role in the development of the baby’s brain and nervous system.
Can you have too much vitamin B6?
Yes – and it’s more common than you think, particularly if you take supplements without checking with your GP first. Because B6 is water-soluble, the body flushes out excess amounts through urine, but only up to a point.
Long-term use of very high doses can lead to vitamin B6 toxicity, which may cause nerve damage. Symptoms of too much B6 include numbness or tingling in the hands and feet, balance issues or difficulty walking, nausea or sensitivity to sunlight and skin rashes.
The National Health and Medical Research Council (NHMRC) recommends a daily limit of 50 mg for adults from supplements, unless advised otherwise by a health professional. The recommended daily intake (RDI) for adult women is 1.3–1.5 mg.
If you’re feeling tired, irritable, or struggling with hormonal issues, a blood test can help determine if your B6 levels are low and whether a supplement could help. However, for most of us, a healthy, balanced diet should be enough to keep our levels in check.
This article is for general information only and is not a substitute for medical advice. If you have any concerns about side effects after taking vitamin B6 supplements, contact the poison information centre on 13 11 26 for advice.
