{"id":224512,"date":"2025-05-21T09:53:02","date_gmt":"2025-05-21T08:53:02","guid":{"rendered":"https:\/\/purovitalis.com\/?p=224512"},"modified":"2026-05-19T16:00:31","modified_gmt":"2026-05-19T14:00:31","slug":"vitamine-b6-toxiciteit-dosering","status":"publish","type":"post","link":"https:\/\/staging.purovitalis.com\/nl\/vitamin-b6-toxicity-dosage\/","title":{"rendered":"Vitamine B6: bijwerkingen en dosering \u2013 de veiligheidsgids"},"content":{"rendered":"<div class=\"taxonomy-post_tag blog-tags wp-block-post-terms\"><a href=\"https:\/\/staging.purovitalis.com\/nl\/tag\/collagen\/\" rel=\"tag\">collagen<\/a><span class=\"wp-block-post-terms__separator\"> <\/span><a href=\"https:\/\/staging.purovitalis.com\/nl\/tag\/supplements\/\" rel=\"tag\">supplements<\/a><span class=\"wp-block-post-terms__separator\"> <\/span><a href=\"https:\/\/staging.purovitalis.com\/nl\/tag\/vitaminb6\/\" rel=\"tag\">vitaminb6<\/a><\/div>\n\n\n<div class=\"wp-block-group blog-table-of-contents is-layout-constrained wp-block-group-is-layout-constrained\">\n<p class=\"wp-block-paragraph\">table of contents<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"#h-toxicity-threshold-for-vitamin-b6\">Toxicity threshold for vitamin B6<\/a><\/li>\n\n\n\n<li><a href=\"#h-side-effects-of-vitamin-b6-overuse\">Side effects of vitamin B6 overuse<\/a><\/li>\n\n\n\n<li><a href=\"#h-picking-the-right-dosage-of-vitamin-b6\">Picking the right dosage of vitamin B6<\/a><\/li>\n<\/ul>\n<\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Vitamin B6 is essential for your nervous system, energy metabolism, and immune function. It\u2019s an important vitamin, and getting enough of it matters. But like many things in life, too much isn&#8217;t always better.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Taking too much vitamin B6, especially in supplement form, can lead to side effects \u2014 and in some cases, even nerve problems. These symptoms are often referred to as <em>vitamin B6 poisoning<\/em>. This guide explains how much vitamin B6 per day is considered safe, what happens if your dosage is too high, and how to choose the right amount for your needs.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Read all about the benefits of vitamin B6 here: <a href=\"http:\/\/purovitalis.com\" rel=\"nofollow noopener\" target=\"_blank\">Vitamin B6 benefits<\/a> <\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-toxicity-threshold-for-vitamin-b6\">Toxicity threshold for vitamin B6<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Vitamin B6 is water-soluble, which means your body can usually flush out what it doesn\u2019t need through urine. But that doesn\u2019t mean you can\u2019t get too much of vitamin B6. With high doses taken consistently, especially from supplements, the body\u2019s ability to eliminate excess B6 can\u2019t keep up. Over time, this may cause toxicity symptoms, mostly affecting the nervous system.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">In 2023, the European Food Safety Authority (EFSA) updated its guidance and set a new tolerable upper intake level for adults at 12 mg of vitamin B6 per day [<a href=\"https:\/\/www.efsa.europa.eu\/en\/efsajournal\/pub\/8006\" rel=\"nofollow noopener\" target=\"_blank\">1<\/a>]. This is a reduction from previous limits and reflects stronger evidence that even moderate excess over longer periods may increase the risk of nerve damage.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">One of the most cited studies in this area is by Dalton and Dalton (1987), who reported that women taking around 50 mg of vitamin B6 daily developed symptoms of neuropathy \u2014 including tingling, numbness in the hands and feet, and coordination issues [<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/3630649\/\" rel=\"nofollow noopener\" target=\"_blank\">2<\/a>].<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">So while 50 mg upper intake may sound high, it\u2019s not rare in high-dose B6 supplements, which is why it\u2019s important to know where your intake stands \u2014 especially if you\u2019re combining multiple products.<\/p>\n\n\n\n<div class=\"wp-block-group blog-definition is-layout-constrained wp-block-group-is-layout-constrained\">\n<p class=\"wp-block-paragraph\">Definition of neuropathy<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Neuropathy is a condition where the nerves are damaged and don\u2019t work properly. It can cause symptoms like tingling, numbness, weakness, or pain\u2014usually in the hands and feet.<\/p>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-side-effects-of-vitamin-b6-overuse\">Side effects of vitamin B6 overuse<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">A 2017 study examined the side effects of high-dose vitamin B6 supplementation and found that <em>pyridoxine<\/em> \u2013 the form most commonly used in supplements \u2013 can be particularly harmful.The researchers showed that if your vitamin B6 level is high, especially due to excessive pyridoxine, it may damage nerve cells and block the body\u2019s ability to use the active form of B6,<em> pyridoxal-5\u2019-phosphate (PLP)<\/em>. This can result in a <em>functional deficiency,<\/em> where B6 is present in the blood but not available to the cells \u2014 leading to symptoms of deficiency even with normal blood levels[<a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0887233317301959?via%3Dihub\" rel=\"nofollow noopener\" target=\"_blank\">3<\/a>].<\/p>\n\n\n\n<div class=\"wp-block-group blog-definition is-layout-constrained wp-block-group-is-layout-constrained\">\n<p class=\"wp-block-paragraph\">Functional deficiency<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The body has enough of a nutrient in the blood, but can\u2019t use it properly where it\u2019s needed \u2014 for example, inside cells or in enzyme reactions. This means deficiency symptoms can appear despite normal blood levels. <\/p>\n<\/div>\n\n\n\n<p class=\"wp-block-paragraph\">The vitamin B6 side effects observed in the study develop gradually and are mainly neurological. They tend to appear after several weeks or months of continued use at high doses.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If your vitamin B6 level is high over time, it may lead to imbalance, and in some cases trigger vitamin B6 toxicity or even vitamin B6 poisoning.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Typical signs and side effects of B6 toxicity include:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Paresthesia: Tingling, burning, or pins-and-needles sensations<\/li>\n\n\n\n<li>Numbness, especially in fingers or toes<\/li>\n\n\n\n<li>Balance issues or difficulty walking<\/li>\n\n\n\n<li>Sensitivity to sunlight<\/li>\n\n\n\n<li>Nausea or stomach discomfort<\/li>\n<\/ul>\n\n\n\n<div class=\"wp-block-group blog-summary is-layout-constrained wp-block-group-is-layout-constrained\">\n<p class=\"wp-block-paragraph\">Summary<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Taking too much vitamin B6 for a long time can slowly cause side effects such as nerve problems like tingling, numbness, or trouble walking. This is mostly linked to pyridoxine, a common form of B6 in supplements. High doses can block the body from using B6 correctly, leading to symptoms of deficiency \u2014 even if blood tests look normal.<\/p>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-picking-the-right-dosage-of-vitamin-b6\">Picking the right dosage of vitamin B6<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">So, lets look more into vitamin B6 &#8211; how much per day do we actually need?<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">For most adults, the recommended dosage for vitamin B6 is:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>1.4 mg\/day for women<\/strong><\/li>\n\n\n\n<li><strong>1.6 mg\/day for men<\/strong><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">These amounts are enough to support your nervous system, metabolism, and overall health. In some cases \u2014 like pregnancy or certain health conditions \u2014 a slightly higher intake may be suggested, but always under professional guidance.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">It can be confusing to figure out how much vitamin B6 you really need. Interestingly, WHO, the FDA, and EFSA actually agree quite closely on the recommended daily intake. Where things start to differ is the upper limit dosage of vitamin B6 for adults per day. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The table below gives you a quick overview of these recommendations and helps explain where the differences come from:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-comparison-of-recommended-daily-intake-and-upper-limit-for-vitamin-b6\">Comparison of recommended daily intake and upper limit for vitamin B6<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th><strong>Source<\/strong><\/th><th><strong>Recommended daily dose \u2013 Women<\/strong><\/th><th><strong>Recommended daily dose \u2013 Men<\/strong><\/th><th><strong>Upper limit (UL)<\/strong><\/th><th><strong>Comment<\/strong><\/th><\/tr><\/thead><tbody><tr><td><strong>EFSA (2023)<\/strong><\/td><td>1.4 mg<\/td><td>1.6 mg<\/td><td>12 mg\/day<\/td><td>Lowered UL due to risk of nerve symptoms from long-term high intake<\/td><\/tr><tr><td><strong>WHO<\/strong><\/td><td>1.4 mg<\/td><td>1.6 mg<\/td><td>Not established<\/td><td>Recommendations vary slightly depending on age and needs<\/td><\/tr><tr><td><strong>FDA (USA)<\/strong><\/td><td>1.3\u20131.5 mg*<\/td><td>1.3\u20131.7 mg*<\/td><td>100 mg\/day<\/td><td>Much higher UL than EFSA, still often used in clinical settings<\/td><\/tr><tr><td><strong>Previous EFSA UL<\/strong><\/td><td>\u2014<\/td><td>\u2014<\/td><td>25 mg\/day<\/td><td>Valid until 2023<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\">Based on <a href=\"https:\/\/iris.who.int\/handle\/10665\/42716\" rel=\"nofollow noopener\" target=\"_blank\">WHO<\/a>, <a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminB6-HealthProfessional\/\" rel=\"nofollow noopener\" target=\"_blank\">FDA<\/a>, <a href=\"https:\/\/www.efsa.europa.eu\/en\/efsajournal\/pub\/8006\" rel=\"nofollow noopener\" target=\"_blank\">EFSA<\/a> recommendations. <\/figcaption><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">* <em>FDA values depend on age and life stage<\/em>: <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><em>Women 19\u201350 years: 1.3 mg<\/em><\/li>\n\n\n\n<li><em>Men 19\u201350 years: 1.3 mg<\/em><\/li>\n\n\n\n<li><em>Women 51+: 1.5 mg<\/em><\/li>\n\n\n\n<li><em>Men 51+: 1.7 mg<\/em><\/li>\n<\/ul>\n\n\n\n<div class=\"wp-block-group blog-definition is-layout-constrained wp-block-group-is-layout-constrained\">\n<p class=\"wp-block-paragraph\">Definition of upper limit (UL) <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">This refers to the highest daily amount of a nutrient that is considered safe to consume over time without a significant risk of adverse effects. It\u2019s not a recommended intake, but a safety threshold.<\/p>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-vitamin-b6-nausea-pregnancy-dose\">Vitamin B6  nausea pregnancy dose<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Vitamin B6 is often recommended to relieve morning sickness. It&#8217;s one of the few supplements with well-documented evidence supporting its use in early pregnancy.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A clinical trial from 1991 studied 59 women in their pregnancy experiencing nausea and vomiting. Half received 25 mg of vitamin B6 three times a day (75 mg daily), while the other half received a placebo. The results showed that women with severe nausea experienced a significantly greater improvement in symptoms when treated with vitamin B6 compared to placebo. The number of women experiencing vomiting also dropped more in the B6 group than in the placebo group [<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/2047064\/\" rel=\"nofollow noopener\" target=\"_blank\">4<\/a>].<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Today, many healthcare providers recommend a lower daily dose, often between 10\u201325 mg, depending on the severity of symptoms. Vitamin B6 is generally considered safe in pregnancy when used as directed, but it\u2019s always best to consult a doctor before starting any supplement.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-vitamin-b6-dosage-for-weight-loss\">Vitamin b6 dosage for weight loss<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">While there no magical dose of vitamin B6, its not a magic weight loss pill. But it does play a role in metabolism. It helps your body break down carbohydrates, fats, and proteins \u2014 and supports neurotransmitters that influence appetite.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Some early research suggests that high-dose vitamin B6 could support fat metabolism. In one study, women with a higher body weight who took 80 mg vitamin B6 daily for 8 weeks saw small but meaningful reductions in fat mass and waist size, along with improvements in insulin balance and appetite-related hormones[<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8331291\/\" rel=\"nofollow noopener\" target=\"_blank\">5<\/a>]. <\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-vitamin-b6-dosage-for-sleep\">Vitamin B6 dosage for sleep <\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Vitamin B6 is essential for the production of melatonin and serotonin \u2013 two compounds that help regulate sleep and mood. Studies have shown that higher B6 intake may be linked to better sleep quality and fewer symptoms of insomnia[<a href=\"https:\/\/research-portal.uu.nl\/en\/publications\/the-effect-of-dietary-intake-of-vitamin-b6-on-sleep-quality-and-i\" rel=\"nofollow noopener\" target=\"_blank\">6<\/a>]. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">New research also suggests that B6 can protect the brain from damage caused by long-term sleep deprivation. It appears to help reduce oxidative stress and support the brain\u2019s natural defense systems \u2013 especially in areas linked to memory and learning[<a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0753332224004311\" rel=\"nofollow noopener\" target=\"_blank\">7<\/a>]. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">You might also like to read: <a href=\"https:\/\/staging.purovitalis.com\/vitamin-b6-in-food\/\">Vitamin B6 in food<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-design-your-vitamin-b6-intake-strategy\">Design your vitamin B6 intake strategy<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Vitamin B6 plays a role in many areas \u2013 from sleep, energy, and mood to pregnancy nausea and weight regulation \u2013 which is why it appears in many supplements.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">One of our flagship longevity drinks &#8211; <a href=\"https:\/\/staging.purovitalis.com\/products\/rewind-liquid-collagen\/\">Rewind Liquid Collagen<\/a> &#8211; contains 15mg Pyridoxal-5-Phosphate (vit. B6) which is close to the recommended upper limit when you take absorption rate into account. With Purovitalis supplements you can be sure you&#8217;re getting enough of all major longevity nutrients.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Understanding your vitamin B6 dosage for adults makes it easier to use it wisely \u2014 enough to support your needs, without going over the line.<\/p>\n\n\n\n<details class=\"wp-block-details blog-references is-layout-flow wp-block-details-is-layout-flow\"><summary>References <\/summary>\n<ol class=\"wp-block-list\">\n<li><strong>EFSA Panel on Nutrition, Novel Foods and Food Allergens (NDA).<\/strong> (2023). <em>Scientific opinion on the tolerable upper intake level for vitamin B6<\/em>. EFSA Journal, 21(5), 8006.<\/li>\n\n\n\n<li><strong>Dalton, K., &amp; Dalton, M. J.<\/strong> (1987). Characteristics of pyridoxine overdose neuropathy syndrome. <em>Acta Neurologica Scandinavica<\/em>, 76(1), 8\u201311.<\/li>\n\n\n\n<li><strong>Vrolijk, M. F., Opperhuizen, A., Jansen, E. H. J. M., Hageman, G. J., Bast, A., &amp; Haenen, G. R. M. M.<\/strong> (2017). The vitamin B6 paradox: Supplementation with high concentrations of pyridoxine leads to decreased vitamin B6 function. <em>Toxicology in Vitro<\/em>, 44, 206\u2013212.<\/li>\n\n\n\n<li><strong>Sahakian, V., Rouse, D., Sipes, S., Rose, N., &amp; Niebyl, J.<\/strong> (1991). Vitamin B6 is effective therapy for nausea and vomiting of pregnancy: A randomized, double-blind placebo-controlled study. <em>Obstetrics &amp; Gynecology<\/em>, 78(1), 33\u201336.<\/li>\n\n\n\n<li><strong>Haidari, F., Mohammadshahi, M., Zarei, M., Haghighizadeh, M. H., &amp; Mirzaee, F.<\/strong> (2021). The Effect of Pyridoxine Hydrochloride Supplementation on Leptin, Adiponectin, Glycemic Indices, and Anthropometric Indices in Obese and Overweight Women. <em>Clinical Nutrition Research<\/em>, 10(3), 230\u2013242.<\/li>\n\n\n\n<li><strong>Peters, L., Fernstrand, A. M., Garssen, J., &amp; Verster, J. C.<\/strong> (2015). The effect of dietary intake of vitamin B6 on sleep quality and insomnia. <em>European Neuropsychopharmacology<\/em>, 25(S2), 654\u2013655.<\/li>\n\n\n\n<li><strong>Yuan, M., Wang, F., Sun, T., Bian, X., Zhang, Y., Guo, C., Yu, L., &amp; Yao, Z.<\/strong> (2024). Vitamin B6 alleviates chronic sleep deprivation-induced hippocampal ferroptosis through CBS\/GSH\/GPX4 pathway. <em>Biomedicine &amp; Pharmacotherapy<\/em>, 174, 116547.<\/li>\n<\/ol>\n<\/details>\n","protected":false},"excerpt":{"rendered":"<p>table of contents Vitamin B6 is essential for your nervous system, energy metabolism, and immune function. It\u2019s an important vitamin, and getting enough of it matters. But like many things in life, too much isn&#8217;t always better. Taking too much vitamin B6, especially in supplement form, can lead to side effects \u2014 and in some [&hellip;]<\/p>\n","protected":false},"author":6,"featured_media":224930,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"bwfblock_default_font":"","footnotes":""},"categories":[67,286,284],"tags":[248,180,281],"class_list":["post-224512","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition","category-supplement-guides","category-vitamins-minerals","tag-collagen","tag-supplements","tag-vitaminb6"],"_links":{"self":[{"href":"https:\/\/staging.purovitalis.com\/nl\/wp-json\/wp\/v2\/posts\/224512","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/staging.purovitalis.com\/nl\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/staging.purovitalis.com\/nl\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/staging.purovitalis.com\/nl\/wp-json\/wp\/v2\/users\/6"}],"replies":[{"embeddable":true,"href":"https:\/\/staging.purovitalis.com\/nl\/wp-json\/wp\/v2\/comments?post=224512"}],"version-history":[{"count":5,"href":"https:\/\/staging.purovitalis.com\/nl\/wp-json\/wp\/v2\/posts\/224512\/revisions"}],"predecessor-version":[{"id":349766,"href":"https:\/\/staging.purovitalis.com\/nl\/wp-json\/wp\/v2\/posts\/224512\/revisions\/349766"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/staging.purovitalis.com\/nl\/wp-json\/wp\/v2\/media\/224930"}],"wp:attachment":[{"href":"https:\/\/staging.purovitalis.com\/nl\/wp-json\/wp\/v2\/media?parent=224512"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/staging.purovitalis.com\/nl\/wp-json\/wp\/v2\/categories?post=224512"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/staging.purovitalis.com\/nl\/wp-json\/wp\/v2\/tags?post=224512"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}