The Hidden Risk in Your Vitamins: Understanding B6 Toxicity and Why Label Awareness Matters

Lately, I’ve been seeing a new hot topic popping up and it’s something a lot of people don’t know to watch out for: vitamin B6 toxicity.

Most people assume vitamins are always safe because you can buy them without a prescription. And to be fair, for the most part, vitamins are beneficial when taken in the right amounts. But here’s the truth: even good things can be harmful in excess…….even the humble B6 in your multivitamin.

Why Vitamin B6 Is So Important

Vitamin B6 (also called pyridoxine) plays a big role in:

• Supporting brain health and mood regulation

• Helping your body turn food into energy

• Producing red blood cells

• Keeping your nerves healthy

The daily recommended amount for most adults is only around 1.3 to 1.7 mg, and the upper safe limit is considered to be 100 mg. That may sound like a lot of wiggle room but here’s the thing, many supplements and fortified drinks contain far more than your body actually needs.

How Too Much B6 Becomes a Problem

B6 is water-soluble, so you might think your body just gets rid of any extra. Unfortunately, if you take large doses over a long period, it can still build up in your system, particularly in your nerves.

That’s when symptoms start to creep in and often so slowly you don’t connect the dots at first.

Common Signs of B6 Toxicity

From what I’ve seen in both research and real-life patients, the most common symptoms include:

• Tingling, numbness, or “pins and needles” in the hands or feet

• Burning nerve pain

• Problems with balance or coordination

• Sensitivity to light

• Fatigue and mood changes

  
  

I’ve even had patients convinced they had a serious neurological condition only to discover it was simply too much B6. The good news? Once we reduced their intake, symptoms often improved over time.

Why This Is Happening More Often

There are a few key reasons B6 toxicity cases are on the rise:

1. Stacking Supplements Without Realising It - Many people take a multivitamin, plus a pre-workout, plus a protein powder or “energy” drink. All of which contain extra B6.

2. Mega-Dose Marketing - Some brands still promote “high potency” formulas, even when there’s no benefit to such high amounts.

3. Loose Supplement Regulations - Unlike medications, supplements aren’t strictly regulated, and label accuracy can vary.

How to Keep Yourself Safe

Here’s my practitioner-approved checklist for preventing B6 overload:

1. Read every supplement label not just the front marketing claims.

2. Track your total daily B6 intake (including drinks, fortified foods and snacks).

3. Skip unnecessary megadoses unless specifically prescribed for a short-term reason.

4. Rotate your supplements and give your body a break when possible.

5. Work with a healthcare provider (such as myself) to review your supplements once or twice a year.

When to Get Checked

If you’ve been taking multiple supplements and notice symptoms like numbness, tingling, or unexplained fatigue, it’s worth asking your GP for a simple blood test to check your B6 levels. Catching it early can prevent long-term nerve damage.

The Bottom Line

I’m not here to scare you away from supplements, far from it! They can be fantastic additions to your health when used wisely. But being mindful of what’s actually in your products is one of the simplest ways to protect your health.

Think of it like seasoning your food: a sprinkle of salt makes the dish better, but a whole cup ruins it.

So, before you take that next capsule or sip that fortified energy drink, take a peek at the label. Your nerves will thank you.

Let’s Review Your Supplements Together

If you’re not sure how much B6 (or any nutrient) you’re getting each day, I’d be happy to help.You can book a one-on-one supplement review with me, where we’ll:

• Go through all your vitamins, powders, and drinks

• Check for any hidden overlaps or megadoses

• Tailor your supplement plan to your unique needs

  
  

Your health is worth it and a little label awareness now can save you a lot of trouble later.

For more on safe B6 intake, see the NIH Vitamin B6 Fact Sheet