Your body needs vitamin B-6, or pyridoxine, to create the chemicals that transmit signals between your nerves, and your hormone and energy production depends on it, too. It is therefore important to meet the recommended daily allowance of B-6, but if you consume too much this can cause adverse effects. Talk to your doctor about the amount of this vitamin that is right for you, and always tell her before you begin consuming new supplements.
Side Effects of High Doses
When excess amounts of vitamin B-6 build up in the body it is typically because you have consumed too many supplements, rather than eaten too many foods that contain the vitamin. Taking more than 200 mg of B-6 a day can cause nerve damage and neurological issues like a loss of feeling in your arms and legs, as well as problems balancing. You may also experience numbness, difficulties in coordinating your muscles and movements, and sensory changes. These side effects are typically reversed once you stop taking the supplements in excess and your B-6 levels return to normal.
Upper Limits and Other Reactions
According to the Office of Dietary Supplements, the tolerable upper limit of vitamin B-6 is 100 mg a day for healthy adults. The more you consume the greater your risk of developing adverse effects. Taking B-6 supplements can also cause nausea, a loss of appetite, pain in your abdomen and sensitivity to sunlight. Very rarely, you may also experience an allergic reaction on your skin while taking this vitamin. If you develop this or any other adverse effects seek medical attention.
RDA and Sources
While dangerous in high doses, B-6 is an essential vitamin, and healthy adults between the ages of 19 and 50 should get 1.3 mg a day, according to the University of Maryland Medical Center. A serious deficiency of this vitamin is rare in the United States, and you can meet your daily need for it by eating a balanced diet. Foods that are good sources of B-6 include wheat germ, brown rice, potatoes, milk, bananas and spinach. For example, one baked potato with the skin contains 0.7 mg of B-6, and a medium-sized banana contains 0.68 mg.
Additional Considerations
If you are concerned about your B-6 intake, or believe you may have excess in your body, see your doctor. Ask how you can alter your diet or supplement intake to get the B-6 you need without consuming too much of it. Also let her know about any medications you are on, since drugs like antibiotics and those used for chemotherapy can interact with B-6.
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