The Importance of Vitamin B6 and How to Maintain a Balanced Intake
What is Vitamin B6?
Vitamin B6, also known as pyridoxine, is a water-soluble Vitamin that plays a crucial role in metabolism, brain development, and immune function. It is involved in over 100 enzyme reactions in the body, particularly those related to protein metabolism.
Why is Vitamin B6 essential for your health?
Vitamin B6 is essential for:
Brain function: Supports neurotransmitter production, including serotonin and dopamine, which influence mood and cognitive function.
Metabolism: Helps the body break down proteins, carbohydrates, and fats for energy.
Immune system: Supports white blood cell production and helps fight infections.
Haemoglobin production: Aids in forming haemoglobin, the protein in red blood cells that carries oxygen.
Which foods are high in Vitamin B6?
Vitamin B6 is naturally present in a variety of foods, including:
Animal sources: Chicken, turkey, tuna, salmon, beef liver
Plant-based sources: Bananas, potatoes, spinach, avocados, carrots
Legumes & nuts: Chickpeas, lentils, peanuts, walnuts
Fortified foods: Breakfast cereals, nutritional supplements
Why has Vitamin B6 been in the news recently?
Recent media reports have highlighted concerns regarding the excessive intake of Vitamin B6, particularly from people taking multiple supplements and who are often not aware they all contain Vitamin B6. For example, some Magnesium supplements also contain high doses of Vitamin B6 and often the consumer is unaware of this. It is the cumulative dose of Vitamin B6 from taking multiple supplements containing Vitamin B6 that can cause dangerous side effects.
The Therapeutic Goods Administration (TGA) of Australia has received numerous reports of peripheral neuropathy linked to Vitamin B6 toxicity which causes damage to the nerve endings in limbs—a condition characterized by tingling, burning, or numbness in the hands and feet. Since 2020, there have been 119 such reports, underscoring the potential risks of over consumption.
Health supplements containing vitamin B6 can cause peripheral neuropathy
Individuals consuming multiple supplements containing Vitamin B6 may inadvertently exceed the recommended daily intake, increasing the risk of adverse effects. Medical professionals have expressed concerns that cases of Vitamin B6 toxicity are under-reported, suggesting that the actual number of affected individuals could be higher.
Medical professionals fear cases of B6 toxicity are under-reported
Recommended Daily Intake (RDI) of Vitamin B6
The Recommended Daily Intake (RDI) of Vitamin B6 (Pyridoxine) varies based on age, sex, and life stage. Here are the RDIs based on guidelines from health authorities such as the National Institutes of Health (NIH) and Australian Nutrient Reference Values:
Recommended Daily Intake (RDI) for Vitamin B6
| Group | RDI (mg/day) |
| Adult Males (19-50 years) | 1.3 mg |
| Adult Males (51+ years) | 1.7 mg |
| Adult Females (19-50 years) | 1.3 mg |
| Adult Females (50+ years) | 1.5 mg |
| Pregnant Women | 1.9 mg |
| Breastfeeding (Lactating) Women | 2.0 mg |
| Toddlers (1-3 years) | 0.5 mg |
Upper Limit (UL) for Vitamin B6
While Vitamin B6 from food sources is safe, excessive intake from supplements can cause toxicity. The Tolerable Upper Intake Level (UL) for long-term consumption is:
Adults (19+ years): 100 mg/day
Children (1–3 years): 30 mg/day
Pregnant & Lactating Women: 80–100 mg/day
Exceeding these levels, particularly from supplements, can lead to Vitamin B6 toxicity, causing nerve damage, numbness, and tingling in the hands and feet.
Steps you can take to ensure you are not overdosing on Vitamin B6
To avoid excessive Vitamin B6 intake, it's essential to:
Review Supplement Labels: Check the Vitamin B6 content in all supplements you are taking to ensure combined doses do not exceed recommended (RDI) levels.
Consult Healthcare Professionals: Seek advice before starting any new supplement regimen, especially if you're already taking other Vitamins or medications.
Focus on Dietary Sources: Try to obtain Vitamin B6 from food sources, such as poultry, fish, potatoes, chickpeas, bananas, and fortified cereals, which are less likely to lead to toxicity.
What are the levels of Vitamin B6 in Optivance products?
Optivance products are a Nutrasupplement designed to provide nutrition and supplementation to support the health and wellbeing of people in different life stages.
The following table outlines the level of Vitamin B6 in each of the Optivance products:
| Product | Av quantity per serve (mg) | %RDI |
| Preconception and Pregnancy | 1.9 mg | 100% |
| Breastfeeding | 0.8 mg | 50% |
| Toddler (1- 3 years) | 0.15 mg | 21% |
Summary
In summary, Vitamin B6 is vital for brain, metabolism, immune and blood health. It is obtained from a variety of foods and is present in many Vitamin supplements. It is important to obtain Vitamin B6 from food sources and if your diet is inadequate or you have a medical condition requiring supplementation, it is critical that you also understand the cumulative level of Vitamin B6 in your supplement intake to prevent any adverse effects associated with excessive Vitamin B6 consumption.
FAQs:
Is it safe to take Optivance products if I am concerned about overdosing on Vitamin B6?
It is perfectly safe to use Optivance products. What you need to do is ensure that you look at all of the supplements that you are taking and make sure that cumulatively you do not consume more than your Recommended Daily Intake (RDI) unless directed by your health professional.
