Vitamin B6 Toxicity Spotlight

Vitamin B6 – Friend or Foe? What You Need to Know About This Common Supplement

Vitamin B6 is one of those nutrients that gets a lot of love—for good reason. It’s essential for mood, metabolism, nervous system function, and hormone balance. But lately, there’s been a growing awareness—especially after recent coverage on national TV—about the risks of B6 toxicity, particularly when people are unknowingly taking too much.

I’ve seen it firsthand in clinic: clients coming in with strange tingling in their hands and feet, fatigue, and nerve pain—often after self-prescribing over-the-counter supplements for months, sometimes even years. And unfortunately, by the time symptoms appear, the damage may already be done.

Let’s unpack what’s really going on with B6 and how to make sure you’re not doing more harm than good.

Let’s personalise your wellness plan and make sure your vitamins are working for you—not against you.

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The Different Forms of B6 – and Why They Matter

Vitamin B6 isn't just one compound—it exists in several forms:

Pyridoxine hydrochloride – this is the most common form found in basic multivitamins and chemist brands.
Pyridoxal-5-phosphate (P5P) – this is the active form your body actually uses.
Pyridoxamine – less common due to regulatory restrictions, but also biologically relevant.

Here’s the catch: your body has to convert pyridoxine into P5P before it can use it. If your liver’s under pressure (from stress, medications, hormonal imbalances, or inflammation), that conversion might not happen efficiently.

That means unconverted B6 can accumulate—and in high doses, it may become neurotoxic.

Peripheral Neuropathy from B6 – A Growing Concern

We used to think water-soluble vitamins like B6 couldn’t build up, but that’s simply not the case anymore—especially with long-term use or stacking across multiple supplements.

The symptoms of B6-induced peripheral neuropathy can sneak up slowly:

Tingling, burning or numbness in the hands, feet or legs
Muscle weakness or unsteadiness
Sensitivity to touch or vibration
Mood changes, brain fog, or fatigue

These can easily be mistaken for something else—like low iron, B12 issues, or perimenopausal nerve irritation—so it’s important not to self-diagnose.

How to Check Your Supplements

If you're taking vitamins, even just a basic multi or a magnesium stress blend, take a closer look at the label. Ask yourself:

What form is the B6 in? Look for P5P if you need it at all—this is gentler and better tolerated.
What dose are you taking? The recommended daily intake is tiny—only around 1.3–1.7 mg. Some products contain 50–200 mg per capsule!
Are you doubling up without realising it? Many energy, hormone, sleep, and immune formulas also contain B6.
A naturopath or nutrition expert may recommend higher doses according to your needs. Doses of 10–50 mg/day of P5P are sometimes used for specific conditions like PMS, hormone support, or certain neurological concerns. However, this should always be monitored by a practitioner and not sustained long-term unless indicated.

It adds up quickly—especially when you’re layering multiple supplements, which I see all the time in practice.

Should You Stop Taking B6?

Not necessarily! B6 is essential. But like everything in the body, it’s about the right form, dose, and timing for you.

People in perimenopause or those dealing with thyroid or adrenal issues often have very different needs than the average person. Some may need support. Others need to stop altogether.

This is where working with a qualified practitioner makes all the difference.

Let’s Get It Right—Together

If you’re experiencing strange nerve symptoms, or you’re feeling tired and foggy despite doing “all the right things,” it might be time to review your supplement routine.

🩺 Book a supplement check-up with me and let’s make sure your wellness tools are helping—not harming—you.

I’ll guide you in understanding what your body truly needs, how to safely dose your nutrients, and when to pull back.

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