B6 Supplement Guide
Evidence-based information on B6 benefits, dosage, safety, and food sources — sourced from NIH, FDA, and PubMed.
Our assessment
The evidence shows that vitamin B6 is a critical nutrient for your body, but it comes with a serious safety warning. While you can get B6 from food, taking high-dose supplements for a year or longer carries a real risk of severe nerve damage NIH ODS ↗. Our assessment is that you should only take B6 supplements under medical guidance and at the recommended dietary allowance.
How it works
Think of vitamin B6 as a metabolic workhorse — it supports your mitochondria, the energy factories in your cells, by enhancing their efficiency and biogenesis NIH ODS ↗. It also plays a key role in your brain by influencing the synthesis of serotonin and dopamine, which are neurotransmitters that affect your mood and sleep regulation NIH ODS ↗. Additionally, B6 helps reduce homocysteine levels in your blood NIH ODS ↗.
Safety profile
Data not available for FDA adverse event reports. However, the NIH ODS provides a critical warning: taking high amounts of vitamin B6 from supplements for a year or longer can cause severe nerve damage, leading to loss of control of bodily movements NIH ODS ↗. The symptoms usually stop when you stop taking the supplements NIH ODS ↗. Other symptoms of too much vitamin B6 include painful, unsightly skin patches and extreme sensitivity NIH ODS ↗. Vitamin B6 supplements can also interact with medications, such as the antibiotic cycloserine (Seromycin) NIH ODS ↗.
Our recommendation
Our recommendation is to get your vitamin B6 from food sources first, as people almost never get too much from food or beverages NIH ODS ↗. If you need a supplement, work with your doctor to determine the correct dose and duration. Do not take high doses for extended periods without medical supervision due to the risk of nerve damage NIH ODS ↗.
AI-assisted analysis based on NIH ODS, FDA, and PubMed data. Citations are linked to original sources.
Recommended Dosage
| Life Stage | Recommended Amount |
|---|---|
| Birth to 6 months | 0.1 mg |
| Infants 7–12 months | 0.3 mg |
| Children 1–3 years | 0.5 mg |
| Children 4–8 years | 0.6 mg |
| Children 9–13 years | 1.0 mg |
| Teens 14–18 years (boys) | 1.3 mg |
| Teens 14–18 years (girls) | 1.2 mg |
| Adults 19–50 years | 1.3 mg |
| Adults 51+ years (men) | 1.7 mg |
| Adults 51+ years (women) | 1.5 mg |
| Pregnant teens and women | 1.9 mg |
| Breastfeeding teens and women | 2.0 mg |
Source: National Academies of Sciences, Engineering, and Medicine. Always consult your healthcare provider for personalized dosage recommendations.
Drug Interactions
Yes, vitamin B6 supplements can interact or interfere with medicines that you take. Here are several examples. Vitamin B6 supplements might interact with cycloserine (Seromycin), an antibiotic used to treat tuberculosis , and worsen any seizures and nerve cell damage that the drug might cause. Taking certain epilepsy drugs could decrease vitamin B6 levels and reduce the drugs' ability to control seizures. Taking theophylline (Aquaphyllin, Elixophyllin, Theolair, Truxophyllin, and many others) for asthma or another lung disease can reduce vitamin B6 levels and cause seizures. Tell your doctor, pharmacist , and other health care providers about any dietary supplements and medicines you take. They can tell you if those dietary supplements might interact or interfere with your prescription or over-the-counter medicines or if the medicines might interfere with how your body absorbs , uses, or breaks down nutrients .
Check All InteractionsFood Sources
Vitamin B6 is found naturally in many foods and is added to other foods. You can get recommended amounts of vitamin B6 by eating a variety of foods, including the following: Poultry , fish, and organ meats, which are all rich in vitamin B6 Potatoes and other starchy vegetables, which are some of the major sources of vitamin B6 for Americans Fruit (other than citrus), which are also among the major sources of vitamin B6 for Americans
Complete food source guideHealth Goals This Supplement Supports
Frequently Asked Questions
How much B6 should I take daily?
Refer to the Recommended Dosage table above. Individual needs vary by age, gender, and health status. Always follow the dosage on your supplement label and consult your healthcare provider.
What are the side effects of B6?
People almost never get too much vitamin B6 from food or beverages. However, taking high amounts of vitamin B6 from supplements for a year or longer can cause severe nerve damage, leading people to lose control of their bodily movements. The symptoms usually stop when they stop taking the supplements. Other symptoms of too much vitamin B6 include painful, unsightly skin patches, extreme sensitivit
Can I get enough B6 from food alone?
Vitamin B6 is found naturally in many foods and is added to other foods. You can get recommended amounts of vitamin B6 by eating a variety of foods, including the following: Poultry , fish, and organ meats, which are all rich in vitamin B6 Potatoes and other starchy vegetables, which are some of the
Does B6 interact with medications?
Yes, vitamin B6 supplements can interact or interfere with medicines that you take. Here are several examples. Vitamin B6 supplements might interact with cycloserine (Seromycin), an antibiotic used to treat tuberculosis , and worsen any seizures and nerve cell damage that the drug might cause. Takin