Vitamin B6
Helps make neurotransmitters, hemoglobin, and many enzyme reactions work.
Why it matters
Vitamin B6 is involved in more than 100 enzyme reactions, many of them related to protein metabolism. It also helps make hemoglobin and neurotransmitters and supports immune function.
- Supports amino acid and protein metabolism.
- Helps make neurotransmitters and hemoglobin.
- Supports immune function.
If intake is too low
Vitamin B6 deficiency can affect the blood, skin, mood, and immune system. Low intake is more likely in people with kidney disease, certain autoimmune disorders, or alcohol dependence.
- Microcytic anemia.
- Skin rash, cracks around the mouth, or a swollen tongue.
- Depression, confusion, or weaker immune function.
If intake is too high
Chronically taking too much vitamin B6 from supplements can damage nerves. Numbness, burning, and trouble walking are classic warning signs of excess.
- Sensory neuropathy with numbness or tingling.
- Poor coordination or trouble walking.
- Skin lesions and sensitivity to sunlight in some cases.
Adult upper limit: 100 mg/day
The upper limit exists because vitamin B6 toxicity is a real supplement problem, especially when high doses are taken for months.
Common food sources
Vitamin B6 is spread across animal proteins, some starchy vegetables, and fortified cereals.
- Chickpeas, potatoes, and bananas
- Tuna, salmon, poultry, and organ meats
- Fortified cereals and some nutrition bars
Who may need closer attention
Low intake matters most in certain health conditions, but excess from supplements is the bigger day-to-day problem.
- People with kidney disease
- People with some autoimmune disorders or chronic alcohol use
- Anyone stacking multiple B-complex, mood, sleep, or PMS products
Use extra caution if
Small details change the risk picture with nutrients more than most people expect.
You already use a B-complex or multiple fortified products. Vitamin B6 can sneak into several supplements at once and add up faster than people expect.
Supplement and label notes
Useful context when this nutrient shows up across more than one product.
- Vitamin B6 is one of the easiest nutrients to overdo accidentally because it appears in so many combo products.
- Numbness or tingling is a reason to review total B6 intake, not just the label on one bottle.
- Check all your products together if you use a multivitamin plus a B-complex or specialty formula.
Daily Value targets in SuppMap
These are the same label-style Daily Value targets used in the app.
Official references
These pages were used to draft the summaries on this guide.
Educational only. These pages are not a diagnosis or a substitute for personal medical care.
More guides
Keep moving through the rest of the Daily Value chart from here.