Risks of Excess B6

Eating a varied diet that includes foods from all of the food groups will help ensure that you meet your vitamin and mineral needs. However, more than 35 percent of Americans supplement their diets with vitamin and mineral supplements to ensure that they meet their nutrient needs, according to the American Dietetic Association. While vitamin and mineral supplements are considered safe, it is possible to take more than you need. Because it is a water-soluble vitamin, it is hard to take in an excess amount of vitamin B6, but toxicities can occur.

Vitamin B6

Vitamin B6 is a water-soluble vitamin, which means any amount you consume in excess will be excreted in your urine. You need adequate amounts of vitamin B6 in your diet for your body to function normally as it is involved in more than 100 enzymatic reactions, is necessary for red blood cell metabolism and helps keep your immune and nervous systems functioning properly. Vitamin B6 is also necessary for the formation of hemoglobin, the red blood cell that carries oxygen throughout your body.

Recommended Dosage

Vitamin B6 is only needed in very small amounts. The average daily recommendations for vitamin B6 are based on the amount needed to meet the needs of most healthy individuals. Needs for vitamin B6 vary depending on age and gender. Infants 0 to 6 months need 0.1 mg of vitamin B6 a day, and those 7 to 12 months need 0.3 mg. Children ages 1 to 3 years need 0.5 mg, those 4 to 8 years need 0.6 mg and those 9 to 13 years need 1.0 mg. Men ages 14 to 50 years need 1.3 mg of vitamin B6 a day, and men over age 50 need 1.7 mg. Teen girls ages 14 to 18 years need 1.2 mg of vitamin B6 a day, women 19 to 50 need 1.3 mg, and women over the age of 50 need 1.5 mg.

Toxicities

Although vitamin B6 is a water-soluble vitamin, taking an excessive amount in supplement form can cause adverse effects. Symptoms of vitamin B6 overdose include pain and numbness of the extremities or difficulty walking. To prevent toxicities, the Institute of Medicine recommends tolerable upper limits for vitamin B6. Children ages 1 to 3 years should consume no more than 30 mg of vitamin B6 a day, those 4 to 8 years no more than 40 mg and those 9 to 13 years no more than 60 mg. Teens 14 to 18 should limit their daily vitamin B6 to no more than 80 mg, and everyone over the age of 19 should consume no more than 100 mg of vitamin B6 a day.

Food Sources

Toxicities of vitamin B6 only occur in individuals who take high doses in supplement form. You can easily meet your daily vitamin B6 requirements from the foods you eat to limit your risk of taking an excessive amount. A medium baked potato is high in vitamin B6 with 0.7 mg. Bananas are also high, with 0.68 mg in a medium-sized banana. Chicken, beef, pork, chickpeas, spinach, peanut butter and sunflower seeds also contain vitamin B6 and can help you meet your daily needs.