What B6 does in your body

Vitamin B6, also called pyridoxine, helps your body break down the proteins you eat and use them to build muscle, make hormones, and create immune cells. It also helps your brain make neurotransmitters — the chemical messengers that let your brain cells talk to each other. Without enough B6, your body struggles to convert the food you eat into energy and to keep your nervous system working properly.

B6 also plays a role in keeping your blood vessels flexible and your red blood cells healthy. Your body cannot store B6 the way it stores some other vitamins, so you need a steady supply from food or supplements to keep these processes running.

Key Takeaways

  • B6 helps your body use protein, make neurotransmitters, and keep your immune system working.
  • Most adults need 1.3 to 1.7 milligrams of B6 per day, though the exact amount depends on your age and sex.
  • Chicken, fish, potatoes, and chickpeas are common foods that contain B6 without needing a supplement.
  • B6 deficiency is rare in people eating a varied diet, but certain medications and health conditions can lower your B6 levels.
  • Very high doses of B6 from supplements can cause nerve damage, so more is not better.

How much B6 you need

The amount of B6 your body needs depends on your age and sex. Adult men aged 19 to 50 need 1.3 milligrams per day. Adult women aged 19 to 50 need 1.3 milligrams per day. After age 50, the recommendation goes up slightly — to 1.7 milligrams for men and 1.5 milligrams for women.

Pregnant and breastfeeding people need more: 1.9 milligrams per day during pregnancy and 2.0 milligrams per day while breastfeeding. Children need less, ranging from 0.5 milligrams for infants to 1.3 milligrams for teenagers.

These numbers come from the National Institutes of Health and are based on what most healthy people need to prevent deficiency. Your own needs might be different if you have certain health conditions or take certain medications — a doctor or registered dietitian can tell you whether you need more.

Foods that contain B6

You can get B6 from many common foods. Chicken breast, salmon, and tuna are rich sources — a 3-ounce serving of cooked chicken has about 0.5 milligrams. Potatoes and sweet potatoes contain B6, especially in the skin. Chickpeas and other legumes are good plant-based sources. Bananas, avocados, and sunflower seeds also contain meaningful amounts.

Fortified cereals and grains often have B6 added during manufacturing, so checking the nutrition label can tell you how much a serving contains. Because B6 is found in so many different foods, most people eating a varied diet get enough without thinking about it.

When B6 deficiency happens

True B6 deficiency is uncommon in people eating a typical diet, but it does occur in certain situations. Some medications — including certain drugs used to treat tuberculosis, seizures, or autoimmune conditions — can lower your B6 levels by breaking it down faster or preventing your body from absorbing it. Kidney disease, liver disease, and some digestive disorders can also interfere with B6 absorption.

Older adults sometimes have lower B6 levels because they absorb nutrients less efficiently, even when eating adequate amounts. Alcoholism can deplete B6 stores because alcohol interferes with how your body stores and uses the vitamin. If you have any of these conditions or take medications long-term, a doctor can check your B6 level with a blood test.

Symptoms of B6 deficiency include fatigue, weak muscles, mood changes, and numbness or tingling in your hands and feet. These symptoms overlap with many other conditions, so a blood test is the only way to know whether low B6 is the cause.

B6 supplements and safety

B6 supplements come in several forms: pyridoxine (the most common), pyridoxal-5-phosphate (the active form your body uses), and pyridoxamine. Most over-the-counter supplements contain pyridoxine. Doses in supplements range from a few milligrams to 100 milligrams or more per tablet.

The upper limit for B6 from supplements is 100 milligrams per day for adults. Taking more than this for extended periods can cause nerve damage — a condition called peripheral neuropathy that causes numbness, tingling, and pain in your hands and feet. This damage can be permanent, even after you stop taking the high doses. For this reason, you should not take large B6 supplements without a doctor's recommendation.

If you are taking a standard multivitamin, the B6 content is usually well below the upper limit and is safe. If you are considering a B6 supplement on its own, talk to a doctor or registered dietitian first, especially if you take medications or have a health condition.

B6 and specific health concerns

Some research suggests B6 may help with morning sickness during pregnancy, though the evidence is mixed and doses should be discussed with an obstetrician. B6 has also been studied for mood and cognitive function, but the research does not show that supplements improve these in people who already have adequate B6 levels.

People with certain conditions — such as rheumatoid arthritis, heart disease, or depression — sometimes have lower B6 levels, but this does not mean taking B6 supplements will treat the condition. If you have a chronic health condition and are wondering whether B6 might help, a doctor can assess whether your B6 level is actually low and whether supplementing makes sense for your situation.

Frequently Asked Questions

Can I get too much B6 from food?

No. B6 from food sources alone does not cause toxicity, even if you eat large amounts of B6-rich foods. The risk of nerve damage comes only from taking high-dose supplements over time, not from eating chicken, potatoes, or other foods.

Does B6 give you energy?

B6 helps your body convert food into energy, so having enough B6 is necessary for normal energy production. However, if you already have adequate B6 levels, taking more will not boost your energy or make you feel more alert.

Should I take a B6 supplement if I eat a varied diet?

Probably not. Most people eating different types of foods — including meat, fish, vegetables, legumes, and grains — get enough B6 without supplements. A supplement makes sense only if a doctor has found your B6 level is low or if you have a condition that interferes with B6 absorption.

Is B6 safe to take with other vitamins?

Yes, B6 is safe to take with other B vitamins and most other supplements. In fact, B vitamins often work together, so taking a B-complex supplement can make sense. Just make sure the total B6 dose from all sources stays below 100 milligrams per day.

What if I take a medication that lowers B6?

Talk to your doctor or pharmacist about whether your medication affects B6 levels. They can check your B6 level with a blood test and recommend whether you need to eat more B6-rich foods or take a supplement to maintain healthy levels.