B6 is used in protein metabolism and making neurotransmitters. Deficiency is rare; too much over time is the more common problem.
Calculator Official intake Study doses Best form Safety Sources
PRI (population reference intake)
| Men | 1.7 mg |
|---|---|
| Women | 1.6 mg |
| Pregnancy | 1.8 mg |
| Breastfeeding | 1.7 mg |
Safe upper limit: 12 mg a day
EFSA lowered the B6 safe limit to 12 mg in 2023 (nerve damage at high long-term intakes).
RDA (recommended dietary allowance)
| Men 18-50 | 1.3 mg |
|---|---|
| Men 51+ | 1.7 mg |
| Women 18-50 | 1.3 mg |
| Women 51+ | 1.5 mg |
| Pregnancy | 1.9 mg |
| Breastfeeding | 2 mg |
Safe upper limit: 100 mg a day
Source: National Academies (NASEM) 2019
These are doses tested in research, not personal advice. Some exceed the upper limit because they were short courses or given under medical care.
50-100 mg a day
Systematic review of randomised trials: doses up to 100 mg a day were likely to help PMS symptoms, including depression, but the trials were small and of low quality. 50 to 100 mg is above the EFSA safe limit of 12 mg, and long-term use can damage nerves.
Practical pick
Pyridoxine HCl (label shows B6)
Why: Pyridoxine hydrochloride is the form used in research. Its oral bioavailability is close to 100%, and the differences between people come from how they convert it, not from how much they absorb.
Alternatives: P5P (pyridoxal-5-phosphate) is sold as "active B6". Since pyridoxine is already absorbed almost completely, there is no absorption gap for P5P to close, and it counts toward the same safe limit.
NIH Office of Dietary Supplements 2026 · Gill SK et al. 2011
Poultry, fish, potatoes, chickpeas, bananas.
Can reduce the effect of levodopa (when taken without carbidopa).
Long-term high doses can damage nerves (tingling, numbness). EFSA cut its safe limit to 12 mg in 2023, while the US safe limit is still 100 mg. Check all products you take, B6 hides in many.
Pregnant, breastfeeding, on medication, or managing a health condition? Check with a doctor or pharmacist before starting a supplement.
Values checked: November 12, 2026.
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