Vitamin B6
Supports protein metabolism, blood and nerve signalling.
The formula matches the form shown in the 3D model. Other forms of this vitamin can have different formulas.Loading molecular structure…
Pyridoxine · Drag to rotate
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One representative form. Hydrogens omitted; bonds simplified.
PubChem · CID 1054Where you can find it
- Chickpeas
- Fish
- Poultry
- Potatoes
- Bananas
What it does in the body
B6 supports amino-acid metabolism, haemoglobin production and neurotransmitter formation.
Recommended amounts & upper limit
US reference values for healthy adults aged 19–50, excluding pregnancy and breastfeeding. These are daily dietary intakes, not blood-test ranges or prescribed supplement doses. Other ages and life stages have different needs; see the original source.
- Men · RDA
- 1.3 mg/day
- Women · RDA
- 1.3 mg/day
- Upper limit · UL
- US: 100 mg/day; EFSA: 12 mg/dayAdult limits differ by authority. EFSA's 2023 limit accounts for peripheral neuropathy. Neither is a target dose.
How to read these levels
RDA means Recommended Dietary Allowance; AI means Adequate Intake, used when an RDA cannot be set. The upper limit (UL) is not a target or an exact toxicity threshold. Going below the RDA on one day does not diagnose deficiency. No established UL does not mean unlimited amounts are safe.
mg = milligrams; mcg = micrograms. 1 mg = 1,000 mcg. IU is vitamin-specific and cannot be converted with one rule for all vitamins.
What happens when the balance changes?
These are possible effects, not a diagnosis or a prediction from one low or high result.
Too little
Can cause anaemia, skin changes, cracked lips, a swollen tongue and confusion.
Body areas affected
Blood, skin, mouth and nervous system.
Too much
Long-term excessive supplement use can damage sensory nerves, causing numbness and difficulty controlling movement.
Body areas affected
Peripheral nerves and movement control.
What about blood-test levels?
Blood-test levels and daily intake use different units and cannot be compared directly. Test methods, reference ranges and clinical context vary. Symptoms alone cannot establish a vitamin deficiency or toxicity; a clinician can decide which tests and treatment are appropriate.
The body connection
Nerves need B6, but excessive supplemental B6 can also injure them.
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