Too much vitamin B6: symptoms, risks, and what to do in case of an overdose
Short answer: You can only get too much vitamin B6 from supplements, not from a regular diet. Long-term excessive intake can cause nerve damage, with tingling, numbness or pain in the hands and feet. EFSA sets the safe upper limit for adults at 12 mg per day, while the Health Council of the Netherlands recommends 1.5 mg per day (Netherlands Nutrition Centre). If you have symptoms, stop taking the supplement and see your doctor.
Last updated: November 2, 2026 · Written by Florian Fermin
We don't sell vitamin B6 supplements on their own. I'm writing about it anyway because B6 is found in many multivitamins and B-complexes, and the safe limit is lower than many people think. Below are the limits, symptoms and what you can do, along with the official sources.
What is vitamin B6, and what do you need it for?
Vitamin B6, also called pyridoxine, is a water-soluble vitamin that your body cannot produce itself. You need it, among other things, to break down and build amino acids, the building blocks of proteins. Vitamin B6 is also involved in blood cell production and in the functioning of the nervous and immune systems (Netherlands Nutrition Centre).
Vitamin B6 comes in several forms: pyridoxine, pyridoxal and pyridoxamine. Supplements usually contain pyridoxine hydrochloride. Your liver converts vitamin B6 into pyridoxal phosphate, the form in which it works.
How much vitamin B6 do you need per day, and what is the safe upper limit?
According to the Health Council of the Netherlands, adults need 1.5 mg of vitamin B6 per day; men aged 51 and over and pregnant women need 1.8 mg. EFSA's safe upper limit for adults is 12 mg per day, including for pregnant and breastfeeding women. You won't get anywhere near this amount from a regular diet.
| Group | Recommended per day | Safe upper limit per day (EFSA) |
|---|---|---|
| Men aged 18 to 50 | 1.5 mg | 12 mg |
| Men aged 51 and over | 1.8 mg | 12 mg |
| Women aged 18 and over | 1.5 mg | 12 mg |
| Pregnant women | 1.8 mg | 12 mg |
| While breastfeeding | 1.7 mg | 12 mg |
| Children aged 7 to 10 | 0.9 mg | 6.1 mg |
| Teenagers aged 15 to 17 | 1.4 mg | 10.7 mg |
Sources: recommended amounts from the Health Council of the Netherlands and upper limits set by EFSA, as cited by the Netherlands Nutrition Centre. A tolerable upper intake level is the highest amount you can consume daily over the long term without risking harmful effects.
In 2023, EFSA set the limit at 12 mg by taking 50 mg per day as a reference point for nerve damage and dividing it by an uncertainty factor of 4 (EFSA, 2023). This factor is used, among other reasons, because symptoms develop faster at higher doses.
How much vitamin B6 can a supplement contain in the Netherlands?
Since October 1, 2018, a dietary supplement in the Netherlands may contain no more than 21 mg of vitamin B6 per daily dose. This limit is set out in the Commodities Act and was introduced after the Netherlands Pharmacovigilance Centre Lareb received more than 100 reports of nerve symptoms following the use of over-the-counter vitamin B6 supplements (Lareb, 2018).
Note: 21 mg is above the EFSA limit of 12 mg, set in 2023. The Netherlands Nutrition Centre advises taking no more than 100% of the recommended amount from a supplement, which for adults is 1.5 mg per day. The Netherlands Nutrition Centre also reports that symptoms have been reported at doses below the upper limit.
Supplements containing much more B6 are still available from foreign online stores. So always check the label to see how many milligrams each daily dose contains.
How do you get too much vitamin B6?
You almost always get too much vitamin B6 from supplements, often because several products contain B6. These might include a multivitamin, a B-complex, a magnesium product with B6, and a sports or energy drink with added vitamins. Each product may seem fine on its own, but together they can take you well over 12 mg per day.
- Stacking: taking multiple supplements that each contain vitamin B6.
- High doses: products from abroad containing tens of milligrams per tablet.
- Long-term use: excessive intake over months or years.
- Fortified products: drinks and bars with added B vitamins also count.
According to the EFSA, people in the EU are unlikely to exceed the upper limit unless they regularly take high-dose vitamin B6 supplements (EFSA, 2023).
What symptoms can you get from too much vitamin B6?
Over time, too much vitamin B6 can cause nerve damage in the arms and legs, known as peripheral neuropathy. Symptoms mainly include numbness, tingling or pain in the hands and feet (Lareb, 2018).
- Tingling or a prickling sensation in the hands and feet
- Numbness or a loss of sensation
- Burning pain or nerve pain
There is a striking explanation for how this happens. In a laboratory study, pyridoxine actually inhibited enzymes that depend on the active form of B6 (Vrolijk et al., 2017). As a result, symptoms of too much B6 can resemble those of a deficiency, a phenomenon known as the B6 paradox. A review article from Maastricht describes how pyridoxine can inhibit the enzyme pyridoxal kinase (Hadtstein & Vrolijk, 2021).
What should you do if you think you’ve had too much vitamin B6?
If you think you’ve had too much vitamin B6, stop taking all supplements that contain B6 and contact your GP. They can arrange a blood test and rule out other causes. Also report your symptoms to the Netherlands Pharmacovigilance Centre Lareb, as recommended by the Netherlands Nutrition Centre.
- Stop taking all products containing vitamin B6, including multivitamins and B-complexes.
- Make a list of everything you take and drink, including the amount of B6 per day.
- Take that list to your GP.
- Report your symptoms to Lareb at lareb.nl.
Recovery varies from person to person. Don’t try to manage it yourself with other supplements; work with your GP.
Which foods provide vitamin B6?
Vitamin B6 is found in meat, fish, eggs, nuts, bread and grain products, legumes, vegetables and dairy products. With a varied diet, you usually get the recommended amount. Vitamin B6 deficiency is very rare in the Netherlands, and the Health Council of the Netherlands does not recommend a vitamin B6 supplement (Netherlands Nutrition Centre).
| Product (serving) | Vitamin B6 |
|---|---|
| Cooked pork tenderloin (70 g) | 0.357 mg |
| Cooked pollock (120 g) | 0.110 mg |
| Unsalted walnuts (25 g) | 0.104 mg |
| 1 egg (50 g) | 0.060 mg |
| Glass of semi-skimmed milk (150 ml) | 0.050 mg |
| Cooked brown beans (50 g) | 0.044 mg |
| Slice of brown bread (35 g) | 0.020 mg |
Source: Netherlands Nutrition Centre. Your body absorbs an average of about 75% of the vitamin B6 in food and drinks; absorption from a supplement is estimated at 95%.
Read more about other B vitamins in our articles on vitamin B1 and vitamin B2. You’ll find biotin (vitamin B8) in our vitamins and minerals.
How can you use vitamin B6 supplements safely?
You can use vitamin B6 supplements safely by adding together the amount of B6 in all your products and staying under 12 mg per day. The Netherlands Nutrition Centre even advises taking no more than 1.5 mg per day from a supplement. Don’t take a higher dose on your own, and regularly check whether you still need the supplement.
- Check the label for the number of milligrams and the percentage of the reference intake (RI).
- Add up the B6 from multivitamins, B-complexes, magnesium products and fortified drinks.
- Preferably buy from suppliers that comply with Dutch regulations.
- If you’re taking B6 on a doctor’s advice, follow that advice.
I’d simply check first whether you actually need it. According to the Health Council of the Netherlands, most people don’t need a B6 supplement.
Summary in 3 points
- Adults need 1.5 mg of vitamin B6 per day (Health Council of the Netherlands). The EFSA's safe upper limit is 12 mg per day.
- Too much B6 almost always comes from supplements, often by combining several products. Too much over a long period can cause tingling, numbness and pain in the hands and feet.
- In the Netherlands, a supplement may contain a maximum of 21 mg of B6 per daily dose. If you have symptoms, stop taking it, see your GP, and report it to Lareb.
Frequently asked questions
How much vitamin B6 per day is safe?
For adults, the safe upper limit is 12 mg per day (EFSA, 2023). You need only 1.5 to 1.8 mg per day, which you usually get from your diet.
Can you get too much vitamin B6 from food?
No. According to the Netherlands Nutrition Centre, this is not possible through a normal diet. An excess only occurs through supplements or fortified products.
Is nerve damage from too much vitamin B6 permanent?
This varies from person to person and depends on the dose and how long you used it. If you have symptoms, stop taking all B6 products and ask your GP to assess what is going on.
Why do you get symptoms at less than 12 mg per day?
The Netherlands Nutrition Centre reports symptoms at doses below the upper limit. People differ in sensitivity, and an upper limit is an average estimate for the entire population.
How do I report symptoms caused by a vitamin B6 supplement?
Via the Lareb Adverse Drug Reactions Centre website. You can report side effects of medicines and supplements there.
Sources
- Netherlands Nutrition Centre. Vitamin B6. voedingscentrum.nl (checked on November 2, 2026).
- Lareb Adverse Drug Reactions Centre. Legal maximum for vitamin B6 in food supplements established. October 1, 2018. lareb.nl (checked on November 2, 2026).
- EFSA Panel on Nutrition, Novel Foods and Food Allergens (NDA), Turck D, Bohn T, et al. Scientific opinion on the tolerable upper intake level for vitamin B6. EFSA J. 2023;21(5):e08006. Europe PMC 37207271
- Hadtstein F, Vrolijk M. Vitamin B-6-Induced Neuropathy: Exploring the Mechanisms of Pyridoxine Toxicity. Adv Nutr. 2021;12(5):1911-1929. Europe PMC 33912895
- Vrolijk MF, Opperhuizen A, Jansen EHJM, Hageman GJ, Bast A, Haenen GRMM. The vitamin B6 paradox: Supplementation with high concentrations of pyridoxine leads to decreased vitamin B6 function. Toxicol In Vitro. 2017;44:206-212. Europe PMC 28716455
This article is for informational purposes and is not medical advice. Food supplements are not a substitute for a varied and balanced diet and a healthy lifestyle. If in doubt, during pregnancy, or when taking medication, consult your doctor or pharmacist.
