Vitamin B6 aids in essential functions throughout your body, such as helping your immune system and nervous system function properly. Since your body needs vitamin B6 for these functions, as well as other processes, this nutrient does not cause harm to your body. However, if you do not have the appropriate intake you could have a vitamin B6 overload or a deficiency. In either case, you may experience symptoms, and you should contact your doctor for an evaluation.
Intake and Sources
The recommended intake for the average adult ranges from 1.3 mg of vitamin B6 to 1.7 mg. Your doctor may recommend that you meet a different intake level depending on your general health. Vitamin supplements can provide you with the necessary amounts, or you can eat healthful foods that contain this essential nutrient. Food sources include a medium banana, which contains 0.68 mg of vitamin B6, or a baked potato, which provides 0.70 mg. Other food sources include chicken breast, roast beef and fish. Many fortified cereals may contain vitamin B6.
Overload
A high intake of vitamin B6 could prove harmful, so the average adult should not consume more than 100 mg of B6 each day. This is the upper limit of intake designated as safe by the Institute of Medicine. You may experience toxic levels of vitamin B6 if you take high doses of the nutrient as a treatment for a health condition, but your doctor will typically monitor your levels closely to ensure that you do not have side effects from the treatment.
Too much vitamin B6 in your diet could lead to nerve damage in your extremities. This condition, often called neuropathy or peripheral neuropathy, may dissipate once you bring your intake levels back down. Symptoms of peripheral neuropathy include tingling and numbness in your extremities. You may also experience weakness or difficulty controlling muscle movements.
Deficiency
Most people in the United States have an adequate intake of vitamin B6, but deficiencies may result, particularly if you have a poor diet that does not provide you with the recommended dietary intake. Alcoholics have an increased risk for a B6 deficiency since this condition prevents the body from processing the nutrient properly.
You may not have symptoms in the early stages of a deficiency, but prolonged periods of low vitamin B6 could result in depression, confusion and skin inflammation. You may also experience a sore tongue or convulsions.
Considerations
Your body needs vitamin B6, so this nutrient, in appropriate doses, does not harm or damage your body. However, if you have a high intake or do not get enough of this nutrient you may experience side effects. If you think you have abnormal levels, contact your doctor. She will test your blood and recommend appropriate treatment or dietary changes to restore normal vitamin B6 levels.
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