08/09/2025
🐟Vitamin B6 is a water-soluble vitamin that is an important cofactor in various metabolic processes such as metabolism of carbohydrates, lipids, and amino acids
▫️The recommended daily intake of vitamin B6 is between 1.3 and 2.0mg/day, which can be found in foods such as poultry, fish, potatoes, fruits and vegetables
▫️Intake of food-based sources of B6 will not cause toxicity, but the use of supplements containing the nutrient potentially can. Vitamin B6 toxicity leads to peripheral neuropathy
▫️Peripheral neuropathy is characterised by tingling, burning, or numbness, usually in the hands and feet, weakness and problems with coordination
▫️Although there is little evidence that supports supplementing vitamin B6 in high amounts, mega-doses of 50-500mg/day of vitamin B have been prescribed by some complimentary practitioners in the treatment of carpal tunnel syndrome, premenstrual syndrome, and depression, among others
▫️A review by the Therapeutic Goods Administration (TGA) has found that peripheral neuropathy can occur at doses less than 50mg and the European Food Safety Administration (EFSA) have established a new upper limit of 12mg/day
▫️Protein powders, energy drinks, magnesium and zinc supplements plus other products may be fortified with B6 so check the labels.
▫️There are three forms of vitamin B6 available in products, so when label reading look for these:
pyridoxine hydrochloride
pyridoxal 5-phosphate
pyridoxal 5-phosphate monohydrate
▫️The concerns around supplementing Vitamin B6 once again highlights the benefits of prioritising nutrient intake from whole foods! 🍗 🐟 🥔 🍌
