Vitamin B6: what it does and how much you need
Vitamin B6 helps the body use protein and make red blood cells, and plays a part in brain development and the immune system. Adults need 1.3 milligrams a day, rising to 1.7 for men and 1.5 for women over 50, and the upper limit is 100 milligrams a day.
General information, not medical advice. Check with a doctor or pharmacist before taking a supplement, especially if you are pregnant or breastfeeding, take any medicine, or are under 18.
In the UK
In the UK, adults need 1.4 milligrams a day for men and 1.2 milligrams for women, and the NHS says up to 10 milligrams a day from supplements is unlikely to cause harm, unless a doctor advises more.
How much you need and the upper limit
| US (NIH) | UK (NHS) | |
|---|---|---|
| Adults need | 1.3 milligrams a day, rising to 1.7 for men and 1.5 for women over 50 | 1.4 milligrams a day for men and 1.2 milligrams for women |
| Upper limit | 100 milligrams a day | Up to 10 milligrams a day from supplements |
The UK figure is the amount the NHS says is unlikely to cause harm. Figures are for adults.
Cautions
- Taking more than the upper limit for a long time can cause nerve problems.
Food sources
- Poultry
- Fish
- Potatoes
- Chickpeas
- Bananas
- Fortified cereals
Dose questions
Quick answers
- What does vitamin B6 do?
- Vitamin B6 helps the body use protein and make red blood cells, and plays a part in brain development and the immune system.
- How much vitamin B6 do adults need?
- Adults need 1.3 milligrams a day, rising to 1.7 for men and 1.5 for women over 50 (US, NIH). In the UK: 1.4 milligrams a day for men and 1.2 milligrams for women (NHS).
- What is the upper limit for vitamin B6?
- US: 100 milligrams a day. UK (NHS): up to 10 milligrams a day from supplements is unlikely to cause harm.
- Which foods have vitamin B6?
- Poultry, fish, potatoes, chickpeas, bananas, fortified cereals.
- What should I watch out for with vitamin B6?
- Taking more than the upper limit for a long time can cause nerve problems.
Sources
- NIH Office of Dietary Supplements fact sheet
https://ods.od.nih.gov/factsheets/VitaminB6-HealthProfessional/ - NHS vitamins and minerals guidance
https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-b/
Ask Supplement Check yourself
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In Claude or any app that takes MCP connectors, add https://goodturn-mcp.pages.dev/supplementcheck/mcp and ask: “Is 100 mg of vitamin B6 too much?”