Awareness is increasing about the rare but serious side effects associated with high doses of vitamin B6, a nutrient commonly found in various dietary supplements, electrolyte drinks, and fortified foods.
Vitamin B6, also known as pyridoxine, plays a crucial role in multiple bodily functions, such as nerve health, protein metabolism, and blood sugar regulation. This nutrient is vital for brain development, making it especially important during pregnancy and infancy. It is often marketed for its energy-boosting and stress-reducing properties.
Vitamin B6 is naturally present in many foods and is frequently added to instant products, particularly cereals. As indicated by the Office of Dietary Supplements, most multivitamins are formulated with B6.
Jamie Allan, an associate professor of pharmacology and toxicology at Michigan State University, noted that some energy drinks utilize B6 as a caffeine substitute.
“People may be surprised at how prevalent B vitamins are in their diets,” she explains.
This widespread availability contributes to the issue.
Dr. Norman Latoff, a neurologist and director of the Peripheral Neuropathy Clinical Research Center at Weill Cornell Medicine in New York, cautioned that excessive B6 can accumulate in body tissues and lead to nerve damage.
In November, concerns about vitamin B6 poisoning led the Australian Government to impose restrictions on supplements with high levels of this nutrient. By mid-2027, over-the-counter products will be limited to a daily dose of 50 milligrams, with anything above 200mg requiring a prescription.
Despite growing concerns, the popularity of vitamin B6 continues to rise. According to research firm IndustrieArk, the market for this vitamin is projected to surpass $712 million globally by 2030, reflecting a compound annual growth rate of 5.8% from 2024 to 2030.
While cases of poisoning remain rare, the number is on the rise. In 2024 alone, 439 cases of vitamin B6 exposure were reported, compared to 369 in 2023, according to the National Toxic Substance Data System.
Joanne Slavin, a registered dietitian and professor of food science and nutrition at the University of Minnesota, expressed that many individuals assume water-soluble vitamins like B6 to be harmless. Unlike fat-soluble vitamins, which are stored in the liver and fatty tissues, water-soluble vitamins are released through urine and need to be consumed regularly.
“It’s essential to understand that vitamins are not inert; they are chemicals,” explains Slavin. “There’s no need to overload your system.”
B6 toxicity might go underreported since symptoms develop gradually, with many consumers unaware of their excessive intake. “It sneaks up on you,” said Latoff, who estimates that 5% to 10% of neuropathy patients at Weill Cornell Center present with elevated B6 levels.
Early symptoms can include occasional numbness in the toes, which might be dismissed, followed by sensations of heat, cold, stinging, or tingling that begin in the feet and may extend upward.
Additional symptoms of B6 toxicity include nerve pain, numbness, imbalance, muscle weakness, fluctuations in blood pressure, fatigue, heartburn, and nausea.
A simple blood test can confirm if your B6 levels exceed safe limits.
“B6 has a wide margin of safety, allowing for significant amounts above the recommended dose,” remarked Allan. “However, excessive consumption of even water can lead to adverse effects.”
Colorado Woman Shares Her ‘Horrifying’ Vitamin B6 Poisoning Experience
Blair Huddy relocated to Colorado from California in 2024 and began using electrolyte drink mixes on advice from others to combat altitude sickness.
Hadi, now 36, took the drink daily, following the instructions to mix one sachet with 16 ounces of water. Each packet contained 1.93 mg of vitamin B6, which is about 110% of the recommended daily value.
She soon began experiencing bewildering symptoms like dizziness, heart palpitations, and adrenaline rushes while continuing her electrolyte routine, clueless about the correlation. By January 2025, she also suffered from allergy-like symptoms and sleep disturbances. It wasn’t until March, after consuming chicken liver for the first time (which is rich in vitamin B6), that she was hospitalized with anaphylaxis and suspected heart complications.
Without prior allergic reactions, the situation baffled doctors.
“It was terrifying. I didn’t understand what was happening to me,” she recounted. “I continued taking the drink mix thinking I was just staying hydrated.”
Following her hospital discharge, Hadi developed peripheral neuropathy and tinnitus.
“I visited the doctor repeatedly, convinced something was seriously wrong,” Hadi explained, expressing feelings of exhaustion and anxiety triggered by these health issues. “I lost jobs and faced challenges at work.”
In May, she urged her doctor to conduct a blood test.
The clinic nurse informed her, “Your vitamin B6 levels are over twice the upper limit. You need to stop all B6 intake immediately.”
What is a Safe Amount of Vitamin B6?
The recommended daily intake for vitamin B6 is 1.3 mg for young adults, 1.5 mg for women over 50, and 1.7 mg for older men.
Foods rich in vitamin B6 include poultry, fish, beef liver, starchy vegetables, and non-citrus fruits. Most individuals receive sufficient B6 from their diet.
In the U.S., the established upper limit for adults is 100 mg. In contrast, the European Food Safety Authority caps it at 12 mg, while Australia sets the limit at 50 mg.
The Council for Responsible Nutrition, which represents supplement manufacturers, regards 100 mg per day as a safe limit for the average healthy individual. However, specific health conditions may necessitate adjusted intake levels.
“The individual’s metabolism and ability to process vitamins influences their needs,” says Wong. “Various other factors can also contribute to the effects you’re experiencing.”
A 2020 study published in Pharmaceutical Nutrition noted that factors such as diet, genetics, and medication use can affect vitamin B6 toxicity, even at recommended levels.
Vitamin B6 may appear on labels as pyridoxine, pyridoxal, or pyridoxamine, indicating its various chemical forms.
“Be sure to monitor the cumulative intake from all sources to ensure you meet your personal needs,” advises Wong.
Vitamin B6 remains in the body for 30 to 40 days. Latoff noted that symptoms should improve once B6 intake ceases, though complete nerve regeneration may not be possible based on the extent of damage.
Hadi attributes her symptoms to the electrolyte drink mix she consumed daily for six months, suspecting her diet also contributed, as she did not take other supplements.
While she is recovering, Hadi still experiences some ringing in her ears and is undergoing physical therapy. She has resumed work and is providing support for individuals dealing with vitamin B6 toxicity.
“I wish I had someone to share that suffering with, and now I can support others experiencing it,” Hadi expressed.
