Vitamin B6 (pyridoxine): what it does and why it matters

Vitamin B6, also called pyridoxine, helps your body make neurotransmitters, build red blood cells, and process proteins. It’s a small nutrient with a big job: thinking clearly, keeping energy steady, and supporting your immune system. Most people get enough from food, but knowing sources, doses, and risks helps you decide if a supplement makes sense.

Where to get vitamin B6 — real food first

Choose foods before pills. Good sources include chickpeas (one of the richest), tuna and salmon, chicken breast, potatoes, bananas, fortified cereals, spinach, avocados, and nuts. A simple plate with chickpeas or salmon plus a potato and spinach gives you a solid portion of daily B6 without needing a supplement.

How much do you need?

Daily needs vary by age and life stage. For most adults, 1.3 mg/day is the target. Men over 50 usually need around 1.7 mg/day. Pregnant and breastfeeding people need more — about 1.9–2.0 mg/day. These amounts are easy to meet with a balanced diet. Supplements are useful if a doctor diagnoses a deficiency or you have a condition that raises need.

If you’re thinking about higher doses, note the safety limit: the tolerable upper intake level for adults is 100 mg/day. Long-term high doses can cause nerve problems, so don’t self-prescribe mega-doses.

Blood testing (plasma PLP — pyridoxal 5′-phosphate) can confirm a deficiency if you have symptoms like numbness, tingling in hands or feet, persistent irritability, cracked lips, sore tongue, or unexplained anemia.

Certain situations raise B6 needs or affect levels: people taking isoniazid (a TB drug) often need extra B6, and some long-term oral contraceptive users may have lower levels. Also, vitamin B6 can interact with levodopa unless given with carbidopa — so check with your prescriber if you take any prescription meds.

Supplements usually come as pyridoxine hydrochloride or in a B-complex. For short-term issues your doctor may recommend 10–50 mg/day. For diagnosed deficiency they might use higher doses for a limited time, then taper to a maintenance dose. Always follow medical advice.

Practical tips: eat a variety of whole foods, consider a B-complex if your diet is limited, and avoid long-term high-dose B6 without medical supervision. If you notice numbness or balance problems after taking supplements, stop and see your doctor — those can be signs of too much.

Want more on how B6 fits into specific conditions like depression, PMS, or nerve pain? Check a reliable source or ask your healthcare provider — they can recommend the right test, dose, or safe supplement form for your situation.