Should you be concerned about vitamin B6?

Vitamin B6 (pyridoxine) has been in the spotlight recently due to concerns about excessive intake leading to peripheral neuropathy. While vitamin B6 is an essential nutrient that supports brain function, energy production and hormone balance, too much can be harmful.

Taking high doses of B6 for extended periods can lead to nerve damage, causing symptoms like tingling, numbness or even difficulty walking.

B6 is naturally found in foods like organ meats, fish, poultry, bananas, potatoes, legumes and fortified cereals. However, it is also present in energy drinks, protein powders, weight loss shakes and multivitamins. While there’s no need to worry about the B6 in your diet, it’s possible to unknowingly exceed safe levels when consuming multiple supplements and fortified products.

Products containing Vitamin B6 (Pyridoxine hydrochloride, Pyridoxal 5-phosphate) are Listed Medicines on the Australian Register of Therapeutic Goods (ARTG) and all products containing more than 10 mg of vitamin B6 per day are required to carry a label warning about the risk of peripheral neuropathy.

ARTG guidelines set the following maximum daily doses for B6 supplements:

• 15 mg for children aged between 1 and 3 years

• 20 mg for children aged between 4 and 8 years

• 30 mg for children aged between 9 and 13 years

• 40 mg for individuals aged 14 and 18 years

• 100 mg for individuals aged 19 years and older

It is important to note that some people are sensitive to B6, generally due to genetic variations or pre-existing conditions. These factors can impair B6 metabolism, causing symptoms at doses as low as 30mg.

On the other hand, certain conditions can increase your need for B6, including:

• Pyrrole disorder, a condition that causes excessive excretion of pyridoxine (B6) in the urine, leading to a functional deficiency that can affect mood, energy, and overall health.

• Confirmed B6 deficiency, which can lead to irritability, depression, and fatigue

• Pregnancy or breastfeeding, with increased nutrient demands

To ensure your supplement protocol is both safe and effective, always seek advice from a qualified health professional rather than self-prescribing. Nutritionists and naturopaths are trained to assess your health needs, identify deficiencies, and consider the supplements and medications you’re already taking. If a deficiency is confirmed, they can recommend high-quality, practitioner-brand products that provide the most bioavailable forms and correct dosages.

It is important to stop supplementing immediately if you experience symptoms of B6 toxicity. Symptoms are generally not permanent and usually resolve within six months of stopping supplementation.

If you’d like professional advice about the right supplements to meet your individual needs, I encourage you to get in touch to book a consultation.