Vitamin B6: What It Does, How Much You Need, and When to Supplement
Vitamin B6 (pyridoxine) helps your body use proteins, make neurotransmitters, and keep immune and red blood cell function working. You get it from food like chicken, fish, potatoes, bananas, and fortified cereals. Most people meet needs with a normal diet, but certain conditions and medicines can create gaps.
Feeling tired, having a sore tongue, or noticing numbness could be signs of low B6. Older adults, people with kidney disease, those on long-term anticonvulsants or the tuberculosis drug isoniazid, and some who follow restrictive diets may need extra B6. Pregnant women also sometimes take supplements to reduce nausea or support fetal development, but dosing should be careful.
How much Vitamin B6 do you need?
Recommended amounts vary by age and pregnancy. For adults, 1.3–2.0 mg daily covers most needs. Pregnant or breastfeeding women usually need around 1.9–2.0 mg. Many multivitamins contain 1.3–2 mg, which is safe. Higher therapeutic doses—like 25–100 mg—are used for certain conditions under medical advice. Avoid taking very large doses long-term without a doctor's guidance.
Safety and interactions
Vitamin B6 is water-soluble, so excess is usually peed out. But very high doses over months can cause sensory neuropathy — tingling, numbness, or trouble walking. Symptoms often happen above 100 mg daily, though sensitivity varies. If you use isoniazid, penicillamine, or some anticonvulsants, your doctor may recommend extra B6 because these drugs lower B6 levels.
Supplements come as pyridoxine hydrochloride or pyridoxal-5-phosphate (P5P). P5P is the active form and may help people who don’t convert pyridoxine well. If you take other supplements or medicines, mention B6 to your provider so they can check for interactions and correct dosing. For example, B6 can affect lab tests for some markers and can change how certain drugs work.
Practical tips: choose foods first—yogurt, lean meat, chickpeas, and sunflower seeds are easy picks. If you take a supplement, pick a product with clear dosing and third-party testing when possible. Start with a low dose (close to the RDA) and only increase with medical advice. If you notice persistent numbness or walking problems, stop supplements and see a clinician right away.
Testing for deficiency is simple: a blood test can measure B6 levels or functional markers. Treatment is straightforward and usually fixes symptoms within weeks if caught early. Want personalized advice? Talk to your pharmacist or doctor—especially if you’re pregnant, on chronic meds, or have a health condition that might affect vitamin absorption.
B6 also plays a role in mood and energy because it helps make serotonin, dopamine, and GABA. That’s why some doctors use B6 alongside B12 and folate to lower homocysteine in people at risk for heart disease — but use is targeted, not routine. If you take levodopa for Parkinson’s, B6 can change how the drug works unless combined with carbidopa; tell your neurologist before adding supplements. Keep supplements in a cool dry place and check expiry dates. If unsure, your pharmacist can review every medicine and supplement and suggest a safe, effective plan. Start small and track how you feel.
