Vitamin B6, also known as pyridoxine, plays a crucial role in metabolism. The body cannot produce this essential nutrient on its own, making an adequate intake through diet essential. A deficiency can have multiple causes and may be corrected with a vitamin B6 supplement. However, long-term excessive intake can lead to side effects, so it is important not to exceed the recommended daily limits.
Vitamin B6 at a glance
- Vitamin B6 is an umbrella term for a group of compounds with similar effects.
- This water-soluble vitamin is vital for energy metabolism, the nervous system, and red blood cell production.
- Healthy individuals can usually meet their daily needs through a balanced diet.
- Deficiencies are often linked to malnutrition, illness, or medication use.
- High doses of vitamin B6 supplements can be harmful over time and may affect nerve function.
What is Vitamin B6?
Vitamin B6 is part of the B-vitamin complex and is essential for various physiological functions. It includes different compounds such as pyridoxol, pyridoxamine, and pyridoxal, all of which contribute to overall health.
Why do we need Vitamin B6?
Vitamin B6 is involved in numerous metabolic processes, including:
Energy metabolism
Amino acid metabolism
Regulation of hormone activity
Reduction of tiredness and fatigue
Normal function of the nervous system
Formation of red blood cells
Mental health
Immune system support
The role of Vitamin B6 in homocysteine metabolism
Vitamin B6, along with vitamin B12 and other B vitamins, helps break down homocysteine, a sulphur-containing amino acid. Elevated homocysteine levels are linked to an increased risk of cardiovascular disease and thrombosis.
How much Vitamin B6 do you need daily?
The recommended daily intake of vitamin B6 varies based on age and gender. The German Nutrition Society (DGE) provides the following guidelines:
1.6 mg for adult men
1.4 mg for adult women
1.5-1.6 mg for male teenagers (13-19 years)
1.4 mg for female teenagers (13-19 years)
0.6-1.2 mg for children (1-13 years)
0.1-0.3 mg for infants1
Daily requirement during pregnancy and breastfeeding
Pregnant and breastfeeding women have an increased need for vitamin B6:
First trimester: 1.5 mg per day
Second and third trimester: 1.8 mg per day
Breastfeeding women: 1.6 mg per day.2
Where is vitamin B6 found in food?
The body cannot produce vitamin B6 on its own, so it must be obtained from the diet. Pyridoxine is found in both animal and plant-based foods. Good sources include meat, fish, whole grains, vegetables, nuts, and legumes.
Foods rich in Vitamin B6 (mg per 100g)
| Lobster | 1.18 |
| Soya beans | 1 |
| Salmon | 0.98 |
| Sardines | 0.97 |
| Walnuts | 0.87 |
| Mackerel | 0.63 |
| Lentils | 0.6 |
| Sunflower seeds | 0.6 |
| Chickpeas | 0.54 |
| Herring | 0.5 |
| Chicken | 0.5 |
| Beef | 0.5 |
| Peanuts | 0.44 |
| Hazelnuts | 0.31 |
| Carrots | 0.3 |
What causes a Vitamin B6 deficiency?
Most healthy people can meet their vitamin B6 requirements through a balanced diet. Dietary deficiencies are rare, yet studies show that more than 10% of adults in Germany do not get enough vitamin B6. This was shown by the results of the National Consumption Study II.3 Given this, it is important to keep an eye on dietary intake to ensure adequate levels.
Regardless of diet, several factors can increase the risk of a deficiency.
Risk factors for deficiency include:
Alcohol abuse
Malnutrition
Frequent dieting
Low food intake (common in older adults)
Chronic digestive disorders
Kidney disease
Certain medications
Use of oral contraceptives
Symptome of Vitamin B6 deficiency
A prolonged deficiency can lead to neurological issues and anaemia. Other symptoms include:
Digestive problems (diarrhoea, vomiting)
Facial rash
Inflamed lips
Cracked corners of the mouth
Mouth ulcers
Increased susceptibility to infections
Confusion
Irritability
Fatigue
Symptoms in infants and young children
In babies and small children, a vitamin B6 deficiency may cause seizures, tremors, and movement disorders. Fortunately, increasing intake usually resolves these symptoms.
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Can too much vitamin B6 be harmful?
When obtained from food, vitamin B6 poses no risk to healthy individuals. However, high-dose supplements can lead to problems, especially with long-term use. A single high dose is usually not harmful, but excessive intake over time may cause side effects, particularly nerve damage.
Possible side effects of excessive intake include:
- Dermatitis
- Numbness in arms and legs
- Altered temperature sensitivity
- Increased sensitivity to sunlight
- Paralysis symptoms
- Muscle weakness
- Fatigue
Vitamin B6: What is the maximum daily dose?
To avoid side effects, it is essential to adhere to safe upper limits for vitamin B6 intake:
The German Federal Institute for Risk Assessment (BfR) recommends a maximum of 0.9 mg per day from supplements.4
The European Food Safety Authority (EFSA) sets the maximum safe daily intake at 12 mg for adults, which is considered safe for long-term consumption.5
These limits were revised in 2024, reducing previous recommendations significantly.
Are Vitamin B6 supplements necessary?
A well-balanced diet typically provides enough vitamin B6. However, supplements may be beneficial for people in high-risk groups or those with a diagnosed deficiency. Over-supplementation should be avoided, particularly in athletes who may be advised to take excessively high doses despite potential health risks.
Important to know
If you are not a medical specialist and have complaints, specific health conditions, or suspect deficiencies, please make sure to consult a doctor to discuss this.
- 1 Deutsche Gesellschaft für Ernährung e.V.: Empfohlene Vitamin-B6-Zufuhr (Stand: 2019). URL: https://www.dge.de/wissenschaft/referenzwerte/vitamin-b6/ (zuletzt aufgerufen am: 24.09.2024).
- 2 Deutsche Gesellschaft für Ernährung e.V.: Empfohlene Vitamin-B6-Zufuhr (Stand: 2019). URL: https://www.dge.de/wissenschaft/referenzwerte/vitamin-b6/ (zuletzt aufgerufen am: 24.09.2024).
- 3 Max Rubner-Institut: Ergebnisbericht, Teil 2 Nationale Verzehrsstudie II (Veröffentlichung: 2008). URL: https://www.mri.bund.de/fileadmin/MRI/Institute/EV/NVSII_Abschlussbericht_Teil_2.pdf (zuletzt aufgerufen am: 24.09.2024).
- 4 Bundesinstitut für Risikobewertung: Höchstmengenvorschläge für Vitamin B6 in Lebensmitteln inklusive Nahrungsergänzungsmitteln (Veröffentlichung: 22.02.2024). URL: https://www.bfr.bund.de/cm/343/aktualisierung-2024-hoechstmengenvorschlaege-fuer-vitamin-b6-in-lebensmitteln-inklusive-nahrungsergaenzungsmitteln.pdf (zuletzt aufgerufen am: 24.09.2024).
- 5 European Food Safety Authority: Overview on Tolerable Upper Intake Levels as derived by the Scientific Committee on Food (SCF) and the EFSA Panel on Dietetic Products, Nutrition and Allergies (NDA) (Veröffentlichung: Juni 2024). URL: https://www.efsa.europa.eu/sites/default/files/2024-05/ul-summary-report.pdf (zuletzt aufgerufen am: 24.09.2024).
