The B Vitamin: You Can Get Too Much of It

The B vitamins perform a variety of functions in the body and are particularly important for metabolism and energy production. Because B vitamins are water soluble, they’re excreted in the urine – which means you need to get them on a regular basis. The only B vitamin that can be stored for long periods of time in the body is vitamin B12 which is stored by the liver. The liver has enough vitamin B12 stored to potential last for several years. On the other hand, too much of a good thing isn’t always better when it comes to the B vitamins. If you get too much of one type of B vitamin – vitamin B6 – you could experience some serious health issues. Because of the risks of too much B6, you should never take megadoses of it. Here’s why.

Why is Vitamin B6 Important?

Vitamin B6 is critical for the metabolism of amino acids – the constituents of proteins. It also converts amino acids into neurotransmitters which are chemicals important for relaying information between nerve cells and for regulating mood. Vitamin B6 also plays a role in forming the white blood cells that are involved in keeping the immune system working its best. Without enough vitamin B6 growth, immunity, and mood would be greatly affected.

Why is Too Much Vitamin B6 a Problem?: B6 Toxicity

If too much vitamin B6 is taken in supplement form, it can cause irreversible nerve damage. The symptoms would include numbness and tingling in the hands and feet – signs of a condition called peripheral neuropathy – which involves inflammation and damage to the nerves. When doses of B6 of 200 milligrams per day or greater are taken for long periods of time it can even cause movement and breathing problems. Interestingly, lower doses of vitamin B6 are often used to treat peripheral neuropathy – an example of how certain amounts are good, but too much can be problematic.

B6 Intake: How Much is Too Much B6

Most experts say that an adult should get no more than 100 milligrams of vitamin B6 per day. Most people who don’t eat a vegetarian diet get enough vitamin B6 in their diet without supplementing. The best sources of this vitamin are liver, cod, tuna, chicken, and salmon. Vegetarians can get vitamin B6 from split peas, wheat germ, bananas, and avocados. There was a time when vitamin B6 supplements were used to treat pre-menstrual syndrome, but this practice has fallen by the wayside because of the risk of B6 toxicity. It’s still sometimes used to treat depression, although it should be done under medical supervision.

B6 Intake: The Bottom Line?

B6 is one B vitamin you don’t want to get too much of. Get vitamin B6 through your diet unless your doctor advises you to take a B6 supplement.