How does Vitamin B6 support overall health. What are the key benefits of maintaining adequate Vitamin B6 levels. Why is Vitamin B6 crucial for bodily functions and well-being.

Understanding Vitamin B6: A Vital Nutrient for Your Body

Vitamin B6, also known as pyridoxine, is an essential nutrient that plays a crucial role in maintaining overall health. This water-soluble vitamin is involved in over 100 enzyme reactions in the body, making it a key player in various physiological processes. But what exactly makes Vitamin B6 so important?

Vitamin B6 is one of eight B vitamins that help your body develop and function properly. It’s involved in the production of DNA, hemoglobin, and neurotransmitters, which are fundamental to your body’s operation. Unlike some nutrients, your body doesn’t produce B6 naturally, which means you need to obtain it through your diet or supplements.

The Multifaceted Role of Vitamin B6

Vitamin B6 contributes to several vital bodily functions:

• DNA synthesis
• Red blood cell formation
• Neurotransmitter production
• Immune system support
• Brain development
• Nerve function maintenance

Given its wide-ranging impact, ensuring adequate Vitamin B6 intake is crucial for optimal health. But how much do you actually need?

Recommended Daily Intake

The recommended daily intake of Vitamin B6 varies based on age and gender:

• Adults 19-50 years: 1.3 mg
• Men 51+ years: 1.7 mg
• Women 51+ years: 1.5 mg
• Pregnant women: 1.9 mg
• Breastfeeding women: 2.0 mg

While these amounts are generally sufficient, certain conditions or lifestyle factors may increase your need for Vitamin B6. Always consult with a healthcare provider before starting any new supplement regimen.

The Power of B6: 7 Key Health Benefits

Research has uncovered numerous potential health benefits associated with adequate Vitamin B6 intake. From supporting mental health to potentially reducing cancer risk, let’s explore the seven key benefits of this essential nutrient.

1. Preventing and Treating Anemia

Can Vitamin B6 help combat anemia? Studies have indeed linked low levels of Vitamin B6 with anemia, particularly in pregnant individuals and those of childbearing age. Anemia occurs when your body doesn’t have enough hemoglobin to carry oxygen to tissues effectively.

Vitamin B6 plays a crucial role in the production of hemoglobin, the protein in red blood cells responsible for transporting oxygen. In fact, B6 has been shown to be effective in treating a rare genetic disorder called sideroblastic anemia, which affects red blood cell production.

2. Mood Enhancement and Mental Health Support

How does Vitamin B6 influence mood and mental health? This nutrient is involved in the production of neurotransmitters like serotonin, which play a significant role in mood regulation and sleep patterns. Some research suggests that high doses of B6 may be effective in reducing anxiety and other mood disorders.

A large-scale study revealed that higher Vitamin B6 intake is associated with lower depression and anxiety risk in females, although this correlation wasn’t observed in males. Furthermore, recent research found that young adults experienced reduced anxiety and depression symptoms after taking high-dose Vitamin B6 supplements daily for a month.

3. Promoting Brain Health and Cognitive Function

Vitamin B6’s role in neurotransmitter production makes it crucial for brain health. A deficiency in vitamins B6 and B12 has been associated with reduced brain function. However, it’s important to note that while maintaining adequate B6 levels is essential for cognitive health, there’s currently no evidence that supplements can slow cognitive decline or prevent neurological issues in otherwise healthy individuals.

4. Alleviating Pregnancy-Related Nausea

For expectant mothers, Vitamin B6 may offer a natural remedy for morning sickness. B6 plays several vital roles in ensuring a healthy pregnancy, but it’s best known for helping to relieve nausea and severe morning sickness (hyperemesis gravidarum).

The American Congress of Obstetricians and Gynecologists (ACOG) recommends Vitamin B6 supplements as an over-the-counter treatment to ease these symptoms. Some supplements may also contain doxylamine, which has been proven safe and effective for treating pregnancy-related nausea.

5. Supporting Heart Health

How does Vitamin B6 contribute to cardiovascular health? This nutrient helps maintain normal levels of homocysteine, an amino acid that, when present in high amounts, may increase the risk of blood clots and blood vessel blockages.

Some evidence suggests that low blood levels of Vitamin B6 may be associated with a higher risk of death from coronary artery disease. However, it’s important to note that while maintaining adequate B6 levels is beneficial, supplements have not yet been shown to reduce the risk of heart disease or stroke in otherwise healthy individuals.

6. Potential Cancer Risk Reduction

Vitamin B6 plays a key role in the healthy growth and development of cells. Research has shown that B6 deficiency is associated with inflammation and inflammation-related chronic illnesses, such as rheumatoid arthritis.

While the direct link between Vitamin B6 intake and cancer risk reduction is still being studied, early research suggests a potential connection between adequate intake of B6 and other B vitamins and a reduced risk of certain types of cancer, including colorectal cancer. However, more research is needed to confirm these findings and establish clear recommendations.

7. Lowering the Risk of Eye Disease

Emerging research suggests that Vitamin B6, along with other B vitamins, may play a role in maintaining eye health and potentially reducing the risk of certain eye diseases. While more studies are needed to fully understand this relationship, ensuring adequate B6 intake as part of a balanced diet may contribute to overall eye health.

Food Sources Rich in Vitamin B6

While supplements are available, obtaining Vitamin B6 through a balanced diet is generally the most beneficial approach. What foods are high in Vitamin B6? Here’s a list of excellent dietary sources:

• Poultry (chicken, turkey)
• Fish (salmon, tuna)
• Potatoes and other starchy vegetables
• Non-citrus fruits (bananas, avocados)
• Nuts and seeds
• Legumes (chickpeas, lentils)
• Fortified cereals
• Beef liver

By incorporating a variety of these foods into your diet, you can ensure a steady intake of Vitamin B6 along with other essential nutrients.

Vitamin B6 Deficiency: Symptoms and Risk Factors

While severe Vitamin B6 deficiency is rare in developed countries, certain populations may be at higher risk. Understanding the symptoms and risk factors can help you identify potential deficiency and take appropriate action.

Common Symptoms of B6 Deficiency

What signs might indicate a Vitamin B6 deficiency? Look out for these symptoms:

• Anemia
• Confusion
• Depression
• Weakened immune function
• Skin rashes
• Cracked and sore lips
• Swollen tongue
• Tiredness and low energy

Risk Factors for B6 Deficiency

Certain groups may be more susceptible to Vitamin B6 deficiency:

• Individuals with kidney diseases
• People with autoimmune disorders (e.g., rheumatoid arthritis)
• Those with alcohol dependence
• Older adults
• People with malabsorption syndromes

If you fall into any of these categories or experience persistent symptoms, consult your healthcare provider for proper evaluation and guidance.

Vitamin B6 Supplementation: Benefits and Precautions

While obtaining Vitamin B6 through diet is ideal, supplementation may be necessary for some individuals. However, it’s crucial to approach supplementation with caution and under professional guidance.

Potential Benefits of B6 Supplements

Vitamin B6 supplements may be beneficial for:

• Treating diagnosed deficiencies
• Managing certain health conditions (under medical supervision)
• Supporting pregnancy health
• Addressing specific nutritional needs

Precautions and Possible Side Effects

While Vitamin B6 is generally safe, excessive intake can lead to adverse effects. What are the risks of too much B6?

• Nerve damage (neuropathy)
• Skin lesions
• Sensitivity to light
• Nausea
• Heartburn

The upper limit for daily B6 intake from all sources is 100 mg for adults. Always consult with a healthcare provider before starting any new supplement regimen.

Interactions with Medications and Other Nutrients

Vitamin B6 can interact with certain medications and nutrients. Understanding these interactions is crucial for maintaining overall health and ensuring the effectiveness of both the vitamin and any medications you may be taking.

Medication Interactions

Vitamin B6 may interact with the following types of medications:

• Antiepileptic drugs
• Certain antibiotics
• Some chemotherapy drugs
• Levodopa (used to treat Parkinson’s disease)

If you’re taking any medications, consult your healthcare provider before increasing your B6 intake or starting supplements.

Nutrient Interactions

Vitamin B6 works in conjunction with other B vitamins and can affect the absorption and metabolism of certain nutrients. For example:

• B6 works synergistically with folate and Vitamin B12
• High doses of B6 may interfere with the absorption of other B vitamins
• B6 can enhance the absorption of magnesium

A balanced approach to nutrition, focusing on a varied diet, is the best way to ensure proper nutrient balance and interactions.

The Future of Vitamin B6 Research

As our understanding of nutrition and its impact on health evolves, ongoing research continues to explore the potential benefits and applications of Vitamin B6. What areas of B6 research are scientists currently focusing on?

Emerging Areas of Study

• B6’s role in cognitive function and neurological health
• Potential applications in cancer prevention and treatment
• The impact of B6 on cardiovascular health markers
• B6’s influence on immune function and inflammation
• The relationship between B6 and genetic variations (nutrigenomics)

As research progresses, we may uncover new benefits and applications for this essential nutrient, potentially leading to more targeted nutritional strategies and interventions.

Challenges in B6 Research

While the potential of Vitamin B6 is exciting, researchers face several challenges:

• Determining optimal dosages for different health outcomes
• Understanding individual variations in B6 metabolism and requirements
• Separating the effects of B6 from those of other nutrients in whole foods
• Conducting long-term studies to assess the impact of B6 supplementation

These challenges highlight the complexity of nutrition research and the importance of continued scientific inquiry in this field.

Incorporating Vitamin B6 into Your Healthy Lifestyle

Given the numerous potential benefits of Vitamin B6, how can you ensure you’re getting enough of this essential nutrient? Here are some practical tips for incorporating B6 into your daily routine:

Dietary Strategies

1. Diversify your protein sources: Include a variety of meats, fish, and plant-based proteins in your diet.
2. Snack on B6-rich foods: Keep nuts, seeds, and fruits like bananas on hand for quick, nutritious snacks.
3. Experiment with new recipes: Try dishes that incorporate B6-rich ingredients like chickpeas, lentils, or sweet potatoes.
4. Choose whole grains: Opt for whole grain breads and cereals, which often contain more B6 than refined alternatives.
5. Include fortified foods: Some breakfast cereals and plant-based milk alternatives are fortified with B vitamins, including B6.

Lifestyle Considerations

Beyond diet, consider these lifestyle factors that can impact your Vitamin B6 status:

• Limit alcohol consumption, as excessive alcohol can interfere with B6 absorption and metabolism.
• Manage stress levels, as chronic stress may increase the body’s need for B vitamins.
• Stay hydrated, as B6 is water-soluble and proper hydration supports its function in the body.
• Consider your life stage and any health conditions that may increase your B6 needs.

Remember, while focusing on individual nutrients is important, the best approach to nutrition is a balanced, varied diet that provides a wide range of essential vitamins and minerals. If you have concerns about your Vitamin B6 intake or status, consult with a registered dietitian or healthcare provider for personalized advice.

As we continue to uncover the many benefits of Vitamin B6, it’s clear that this nutrient plays a crucial role in maintaining overall health and well-being. From supporting brain function and mood regulation to potentially reducing the risk of chronic diseases, Vitamin B6 is truly a powerhouse nutrient. By understanding its importance and incorporating B6-rich foods into your diet, you can take a proactive step towards optimizing your health and potentially preventing a range of health issues.

7 Benefits and How Much You Need – Cleveland Clinic

Vitamin B6 (also known as pyridoxine) is an essential vitamin that helps maintain the health of your whole body. This important nutrient plays a key role in brain development and keeping your nerves and immune system working as they should. 

Your body doesn’t produce B6 naturally, but it’s found in many foods. It’s also available in supplements like multivitamins and B-complex supplements that contain several different B vitamins.

“If you’re not getting enough vitamin B6, your healthcare provider may recommend a supplement,” says dietitian Joyce Prescott, RD. “It generally doesn’t take much to bring your vitamin B6 levels up to where they should be.”

What is vitamin B6?

Vitamin B6 is one of eight B vitamins that help your body develop and function properly. Your body uses small amounts of this nutrient for more than 100 chemical (enzyme) reactions involved in your metabolism.

B6 is water-soluble (dissolves in water), which means your body disposes of any excess B6 in your urine. It also means you need to replenish your B6 consistently, ideally from an overall balanced diet that includes meats, grains, vegetables and nuts. And if you don’t eat meat, B6 is available in many other foods, so you can easily ensure you get enough B6 through the right mix of foods. However, be cautious about taking a B6 supplement for an extended period, as this can lead to toxicity. To maintain healthy B6 levels, it’s best to get this vitamin through food sources.

What is vitamin B6 good for?

Vitamin B6 has been shown to have antioxidant and anti-inflammatory properties. It plays many important roles in your body. It helps make:

• DNA, the genetic building blocks of your body.
• Hemoglobin, the parts of red blood cells that carry oxygen to your body.
• Neurotransmitters, the chemical messengers that send signals from nerve cells to other cells.

“It’s important to be sure to get enough B6 from foods, or talk to your provider if you suspect you are deficient,” says Prescott.

Research suggests vitamin B6 may offer these seven potential health benefits:

1. Prevent and treat anemia

Studies have linked low levels of vitamin B6 (as well as iron) with anemia, especially in pregnant people and those of childbearing age. Anemia occurs when you don’t have enough hemoglobin to carry oxygen to your body’s tissues.

Vitamin B6 helps produce red blood cells.  In fact, it’s been shown to help treat a condition called sideroblastic anemia, a rare genetic disorder that affects how your body produces red blood cells.

2. Improve mood

Vitamin B6 is involved in producing neurotransmitters, like serotonin, that can help regulate mood and even aid sleep. Some research suggests that high doses of B6 may be effective at reducing anxiety and other mood disorders.

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One large study showed that higher vitamin B6 intake is associated with lower depression and anxiety risk in females, but not males. Scientists also recently found young adults felt less anxious and depressed after taking high-dose vitamin B6 supplements every day for a month.

3. Promote brain health

Vitamin B6 is important for your brain health because of its role in making neurotransmitters. A deficiency of vitamins B6 and B12 has been associated with reduced brain function. But there is no evidence yet that supplements can slow cognitive decline or prevent neurological issues.

4. Ease nausea during pregnancy

B6 plays several vital roles in ensuring a healthy pregnancy. But it’s best known for helping to relieve nausea during pregnancy and severe morning sickness (hyperemesis gravidarum).

The American Congress of Obstetricians and Gynecologists (ACOG) recommends vitamin B6 supplements as an over-the-counter treatment to ease symptoms. Supplements may also contain doxylamine, which has been proven a safe and effective treatment for these symptoms.

5. Protect your heart

This critical nutrient also helps your body maintain normal levels of homocysteine, an amino acid that helps to build proteins, but can also lead to blood clots or blood vessel blockages if levels are too high.

Some evidence suggests that low blood levels of vitamin B6 may be associated with a higher risk of death from coronary artery disease, but supplements have not yet been shown to reduce the risk of heart disease or stroke.

6. Reduce your chance of cancer

Vitamin B6 plays a key role in the healthy growth and development of your cells. Research shows its deficiency is associated with inflammation and inflammation-related chronic illnesses, such as rheumatoid arthritis.

It’s unclear yet whether vitamin B6 in foods or supplements helps lower your risk of developing cancer. But early studies suggest a link between adequate intake of B6 and other B vitamins and reduced risk of some types of cancer, including colorectal cancer.

7. Lower risk of eye disease

Research suggests that daily supplementation of vitamin B6, folic acid and B12 may reduce the risk of age-related macular degeneration (AMD). In one study, female study participants taking these supplements daily for seven years had a lower risk of AMD.

Is too much vitamin B6 harmful?

While vitamin B6 has many benefits, too much from supplements can be harmful. Check with a healthcare provider before taking any supplements.

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The upper limit of vitamin B6 for adults is 100 milligrams (mg) per day. Much more than that may cause:

• Ataxia (loss of control of body movements).
• Nausea or heartburn.
• Nerve damage and numbness in your hands or feet (peripheral neuropathy).
• Reduced ability to sense extreme temperatures or pain (sensory neuropathy).
• Sensitivity to sunlight (photosensitivity).

How much vitamin B6 do I need per day?

The amount of B6 you need depends on your age. Your recommended vitamin B6 intake (in milligrams) is:

*Adequate Intake
Source: 2020-2025 Dietary Guidelines for Americans

Do I need to take vitamin B6 supplements?

Most of the time, you don’t need to take supplements, as B6 is contained in a wide variety of foods. Make sure you eat a varied diet, and talk to your provider if you experience symptoms or changes in your health. When needed, multivitamins that contain B6 or B-complex supplements that contain several types of B vitamins can be helpful.

Sometimes, healthcare providers use B6 supplements to treat certain health conditions, like:

• Nausea (morning sickness) in pregnancy.
• Rare seizure disorder (pyridoxine-dependent epilepsy) in infants and children.
• Sideroblastic anemia.

“Whatever you do, don’t try to treat a vitamin deficiency on your own,” advises Prescott. “Your provider will work with you to restore adequate B6 levels in a safe and effective way.”

What are the best sources of vitamin B6?

Foods rich in vitamin B6 include meats, fruits, vegetables, fish and nuts. In addition, it’s often added to foods (fortified) such as cereals.

“You can find B6 in a range of foods that are widely available, and easy to add to a balanced meal,” says Prescott. “It helps to know what to look for, and how little you need to keep your body working well.”

Good sources of vitamin B6 include:

• Fish: Tuna is a heart-healthy fish that has one of the highest amounts of vitamin B6 of any food. Three ounces of cooked yellowfin tuna gives you 53% of your recommended daily intake. Sockeye salmon is also loaded with B6 and is another great option at the seafood counter.
• Beef: Beef is rich in vitamin B6. By choosing grass-fed, leaner cuts, you can also avoid the downside of meats: saturated fat. Chicken liver and beef liver products are also great sources of B6.
• Tofu: Tofu is a great plant-based protein source that is also rich in vitamin B6, with 1 cup providing 66% of the recommended daily amount.
• Dairy products: A cup of 1% low-fat cottage cheese gives you 12% of your recommended daily value (DV) of B6. It’s also found in cheese, especially types containing whey.
• Eggs: Eggs are a nutritious part of any meal. No matter how you prepare them, you can get 10% of your recommended daily value of B6 by eating two eggs.
• Fruits and vegetables: One cup of chickpeas provides 65% of your recommended daily amount. Other plant-based foods rich in vitamin B6 include:
• Sweet potato.
• Potatoes.
• Bananas.
• Avocado.
• Green peas.
• Pistachios.
• Carrots.
• Spaghetti squash.
• Spinach.

9 Health Benefits of Vitamin B6 (Pyridoxine)

Vitamin B6, also known as pyridoxine, is a water-soluble vitamin that your body needs for several functions. It has health benefits for the body, including promoting brain health and improving mood.

It’s significant to protein, fat and carbohydrate metabolism and the creation of red blood cells and neurotransmitters (1).

Your body cannot produce vitamin B6, so you must obtain it from foods or supplements.

Most people get enough vitamin B6 through their diet, but certain populations may be at risk for deficiency.

Consuming adequate amounts of vitamin B6 is important for optimal health and may even prevent and treat chronic diseases (2).

Here are 9 health benefits of vitamin B6, backed by science.

1. May Improve Mood and Reduce Symptoms of Depression

Vitamin B6 plays an important role in mood regulation.

This is partly because this vitamin is necessary for creating neurotransmitters that regulate emotions, including serotonin, dopamine and gamma-aminobutyric acid (GABA) (3, 4, 5).

Vitamin B6 may also play a role in decreasing high blood levels of the amino acid homocysteine, which have been linked to depression and other psychiatric issues (6, 7).

Several studies have shown that depressive symptoms are associated with low blood levels and intakes of vitamin B6, especially in older adults who are at high risk for B vitamin deficiency (8, 9, 10).

One study in 250 older adults found that deficient blood levels of vitamin B6 doubled the likelihood of depression (9).

However, using vitamin B6 to prevent or treat depression has not been shown to be effective (11, 12).

A controlled two-year study in approximately 300 older men who did not have depression at the start found that those taking a supplement with B6, folate (B9) and B12 were not less likely to have depressive symptoms compared to the placebo group (12).

Summary Low
levels of vitamin B6 in older adults have been linked to depression, but
research has not shown that B6 is an effective treatment for mood disorders.

2. May Promote Brain Health and Reduce Alzheimer’s Risk

Vitamin B6 may play a role in improving brain function and preventing Alzheimer’s disease, but the research is conflicting.

On the one hand, B6 can decrease high homocysteine blood levels that may increase the risk of Alzheimer’s (13, 14, 15).

One study in 156 adults with high homocysteine levels and mild cognitive impairment found that taking high doses of B6, B12 and folate (B9) decreased homocysteine and reduced wasting in some regions of the brain that are vulnerable to Alzheimer’s (16).

However, it’s unclear if a decrease in homocysteine translates to improvements in brain function or a slower rate of cognitive impairment.

A randomized controlled trial in over 400 adults with mild to moderate Alzheimer’s found that high doses of B6, B12 and folate decreased homocysteine levels but did not slow decline in brain function compared to a placebo (17).

In addition, a review of 19 studies concluded that supplementing with B6, B12 and folate alone or in combination did not improve brain function or reduce the risk of Alzheimer’s (18).

More research that looks at the effect of vitamin B6 alone on homocysteine levels and brain function is needed to better understand the role of this vitamin in improving brain health.

Summary Vitamin
B6 may prevent a decline in brain function by decreasing homocysteine levels
that have been associated with Alzheimer’s disease and memory impairments. However,
studies have not proven the effectiveness of B6 in improving brain health.

3. May Prevent and Treat Anemia by Aiding Hemoglobin Production

Due to its role in hemoglobin production, vitamin B6 may be helpful in preventing and treating anemia caused by deficiency (19).

Hemoglobin is a protein that delivers oxygen to your cells. When you have low hemoglobin, your cells don’t get enough oxygen. As a result, you may develop anemia and feel weak or tired.

Studies have linked low levels of vitamin B6 with anemia, especially in pregnant women and women of childbearing age (20, 21).

However, vitamin B6 deficiency is thought to be rare in most healthy adults, so there is limited research on using B6 to treat anemia.

A case study in a 72-year-old woman with anemia due to low B6 found that treatment with the most active form of vitamin B6 improved symptoms (22).

Another study found that taking 75 mg of vitamin B6 daily during pregnancy decreased symptoms of anemia in 56 pregnant women who were unresponsive to treatment with iron (20).

More research is needed to understand the effectiveness of vitamin B6 in treating anemia in populations other than those at increased risk for B vitamin deficiency, such as pregnant women and older adults

Summary Not
getting enough vitamin B6 can lead to low hemoglobin and anemia, so
supplementing with this vitamin may prevent or treat these issues.

4. May Be Useful in Treating Symptoms of PMS

Vitamin B6 has been used to treat symptoms of premenstrual syndrome, or PMS, including anxiety, depression and irritability.

Researchers suspect that B6 helps with emotional symptoms related to PMS due to its role in creating neurotransmitters that regulate mood.

A three-month study in over 60 premenopausal women found that taking 50 mg of vitamin B6 daily improved PMS symptoms of depression, irritability and tiredness by 69% (23).

However, women who received a placebo also reported improved PMS symptoms, which suggests that the effectiveness of the vitamin B6 supplement may have been due in part to a placebo effect (23).

Another small study found that 50 mg of vitamin B6 along with 200 mg of magnesium per day significantly reduced PMS symptoms, including mood swings, irritability and anxiety, over the course of one menstrual cycle (24).

While these results are promising, they’re limited by small sample size and short duration. More research on the safety and effectiveness of vitamin B6 in improving PMS symptoms is needed before recommendations can be made (25).

Summary Some
research has indicated that high doses of vitamin B6 may be effective at
decreasing anxiety and other mood issues associated with PMS due to its role in
creating neurotransmitters.

5. May Help Treat Nausea During Pregnancy

Vitamin B6 has been used for decades to treat nausea and vomiting during pregnancy.

In fact, it’s an ingredient in Diclegis, a medication commonly used to treat morning sickness (26).

Researchers are not entirely sure why vitamin B6 helps with morning sickness, but it may be because adequate B6 plays several vital roles in ensuring a healthy pregnancy (27).

A study in 342 women in their first 17 weeks of pregnancy found that a daily supplement of 30 mg of vitamin B6 significantly reduced feelings of nausea after five days of treatment, compared to a placebo (28).

Another study compared the impact of ginger and vitamin B6 on reducing episodes of nausea and vomiting in 126 pregnant women. The results showed that taking 75 mg of B6 each day decreased nausea and vomiting symptoms by 31% after four days (29).

These studies suggest that vitamin B6 is effective in treating morning sickness even in durations of less than one week.

If you’re interested in taking B6 for morning sickness, speak with your doctor before starting any supplements.

Summary Vitamin
B6 supplements in doses of 30–75 mg a day have been used as an effective
treatment for nausea and vomiting during pregnancy.

6. May Prevent Clogged Arteries and Reduce Heart Disease Risk

Vitamin B6 may prevent clogged arteries and minimize heart disease risk.

Research shows that people with low blood levels of vitamin B6 have almost double the risk of getting heart disease compared to those with higher B6 levels (30).

This is likely due to the role of B6 in decreasing elevated homocysteine levels associated with several disease processes, including heart disease (31, 32, 33).

One study found that rats deficient in vitamin B6 had higher blood levels of cholesterol and developed lesions that could cause artery blockages after being exposed to homocysteine, compared to rats with adequate B6 levels (33).

Human research also shows a beneficial effect of B6 in preventing heart disease.

A randomized controlled trial in 158 healthy adults who had siblings with heart disease divided participants into two groups, one that received 250 mg of vitamin B6 and 5 mg of folic acid every day for two years and another that received a placebo (31).

The group that took B6 and folic acid had lower homocysteine levels and less abnormal heart tests during exercise than the placebo group, putting them at an overall lower risk of heart disease (31).

Summary Vitamin
B6 may help reduce high homocysteine levels that lead to narrowing of arteries.
This may minimize heart disease risk.

7. May Help Prevent Cancer

Getting enough vitamin B6 may lower your risk of developing certain types of cancer.

The reason why B6 may help prevent cancer is unclear, but researchers suspect that it’s related to its ability to fight inflammation that may contribute to cancer and other chronic conditions (34, 35).

A review of 12 studies found that both adequate dietary intake and blood levels of B6 were associated with lower risks of colorectal cancer. Individuals with the highest blood levels of B6 had an almost 50% lower risk of developing this type of cancer (36).

Research on vitamin B6 and breast cancer also shows an association between adequate blood levels of B6 and a decreased risk of the disease, especially in postmenopausal women (37).

However, other studies on vitamin B6 levels and cancer risk have found no association (38, 39).

More research that includes randomized trials and not merely observational studies is needed to assess the exact role of vitamin B6 in cancer prevention.

Summary Some
observational studies suggest a link between adequate dietary intake and blood
levels of vitamin B6 and a decreased risk of certain types of cancer, but more
research is needed.

8. May Promote Eye Health and Prevent Eye Diseases

Vitamin B6 may play a role in preventing eye diseases, especially a type of vision loss that affects older adults called age-related macular degeneration (AMD).

Studies have linked high blood levels of circulating homocysteine with an increased risk of AMD (40, 41).

Since vitamin B6 helps reduce elevated blood levels of homocysteine, getting enough B6 may lower your risk of this disease (42).

A seven-year study in over 5,400 female health professionals found that taking a daily supplement of vitamin B6, B12 and folic acid (B9) significantly reduced AMD risk by 35–40%, compared to a placebo (43).

While these results suggest that B6 may play a role in preventing AMD, it’s difficult to tell if B6 alone would offer the same benefits.

Research has also linked low blood levels of vitamin B6 to eye conditions that block veins that connect to the retina. A controlled study in over 500 people found that the lowest blood levels of B6 were significantly associated with retinal disorders (44).

Summary Vitamin
B6 supplements may reduce your risk of age-related macular degeneration (AMD).
Additionally, adequate blood levels of B6 may prevent issues that affect the
retina. However, more research is needed.

9. May Treat Inflammation Associated With Rheumatoid Arthritis

Vitamin B6 may help reduce symptoms associated with rheumatoid arthritis.

The high levels of inflammation in the body that result from rheumatoid arthritis may lead to low levels of vitamin B6 (45, 46).

However, it’s unclear if supplementing with B6 decreases inflammation in people with this condition.

A 30-day study in 36 adults with rheumatoid arthritis found that 50 mg of vitamin B6 daily corrected low blood levels of B6 but did not decrease the production of inflammatory molecules in the body (47).

On the other hand, a study in 43 adults with rheumatoid arthritis that took 5 mg of folic acid alone or 100 mg of vitamin B6 with 5 mg of folic acid daily showed that those who received B6 had significantly lower levels of pro-inflammatory molecules after 12 weeks (48).

The contradictory results of these studies may be due to the difference in vitamin B6 dose and study length.

While it appears that high doses of vitamin B6 supplements may provide anti-inflammatory benefits for people with rheumatoid arthritis over time, more research is needed.

Summary Inflammation
associated with rheumatoid arthritis may lower blood levels of vitamin B6.
Supplementing with high doses of B6 may help correct deficiencies and reduce
inflammation, but more research is needed to confirm these effects.

Vitamin B6 Food Sources and Supplements

You can get vitamin B6 from food or supplements.

The current recommended daily amount (RDA) for B6 is 1. 3–1.7 mg for adults over 19. Most healthy adults can get this amount through a balanced diet that includes vitamin-B6-rich foods like turkey, chickpeas, tuna, salmon, potatoes and bananas (1).

Studies that highlight the use of vitamin B6 to prevent and treat health issues focus on supplements rather than food sources.

Doses of 30–250 mg of vitamin B6 per day have been used in research on PMS, morning sickness and heart disease (24, 28, 31).

These amounts of B6 are significantly higher than the RDA and sometimes combined with other B vitamins. It’s difficult to assess if increasing intake of B6 from dietary sources has the same benefits for certain conditions that supplements may provide.

If you’re interested in taking vitamin B6 supplements to prevent or address a health issue, speak to your healthcare provider about the best option for you. In addition, look for a supplement that has been tested for quality by a third party.

Summary Most
people can get adequate vitamin B6 through their diet. In some cases, taking
higher amounts of vitamin B6 from supplements under the supervision of a doctor
may be beneficial.

Potential Side Effects of Too Much Vitamin B6

Getting too much vitamin B6 from supplements can cause negative side effects.

Vitamin B6 toxicity is not likely to occur from food sources of B6. It would be nearly impossible to consume the amount in supplements from diet alone.

Taking more than 1,000 mg of supplemental B6 a day may cause nerve damage and pain or numbness in the hands or feet. Some of these side effects have even been documented after just 100–300 mg of B6 per day (49).

For these reasons, the tolerable upper limit of vitamin B6 is 100 mg per day for adults (3, 50).

The amount of B6 used to manage certain health conditions rarely exceeds this amount. If you’re interested in taking more than the tolerable upper limit, consult your doctor.

Summary Too
much vitamin B6 from supplements can cause damage to nerves and extremities
over time. If you’re interested in taking a B6 supplement, speak to your
healthcare provider about safety and dosage.

The Bottom Line

Vitamin B6 is a water-soluble vitamin obtained from food or supplements.

It’s needed for many processes in your body, including creating neurotransmitters and regulating homocysteine levels.

High doses of B6 have been used to prevent or treat certain health conditions, including PMS, age-related macular degeneration (AMD) and nausea and vomiting during pregnancy.

Getting enough B6 through your diet or a supplement is crucial for staying healthy and may have other impressive health benefits as well.

what is needed for, what products contain, what is the danger of deficiency

Vitamin B6 was discovered in 1926. Scientists conducted an experiment on rodents. One substance was removed one by one from the food in order to understand which product protects the body from pellagra, a neuropsychiatric disorder. In addition to vitamin B3 (nicotinic acid), scientists have derived pyridoxine, which affects the development of the body. This is how vitamin B6 officially appeared.

What foods contain vitamin B6

You can get vitamin B6 from brewer’s yeast, wheat bran, by-products – kidneys, liver or heart. It is also useful to consume beef, cod, tuna, milk and eggs.

Plant lovers can supplement their daily intake with melon, cauliflower, garlic, broccoli, potatoes, pomegranate, legumes, whole grains, etc. The bioavailability of vitamin B6 in animal products is higher than in vegetable products ¹ .

Why vitamin B6 is needed

Vitamin B6 has three interconvertible forms – pyridoxine (the most common), pyridoxinal and pyridoxamine. Their functions are to maintain protein metabolism and participate in the creation of red blood cells.

Vitamin B6 affects almost all human organs. Contributes to normal protein and fat metabolism. Fights nervous and skin diseases. Relieves the feeling of vomiting and relieves nausea. Synthesizes nucleic acids and protects the skin from premature aging.

Vitamin B6 is involved in many metabolic processes, regulates protein metabolism, participates in the synthesis of hemoglobin, glucose, is responsible for maintaining normal levels of homocysteine.
B6 is one of the main neurotropic vitamins that have an effect on the work of the central and peripheral nervous system.

Strength of mind, endurance and beauty with vitamins of group B

Natural tonic Floradix Vitamin-B-Complex serves as a source of vital vitamins of group B, which are involved in many important metabolic and energy processes, ensure the normal functioning of the nervous, cardio – vascular and immune systems, improve blood formation processes and are responsible for the beauty and youthfulness of the skin. The vitality and emotional state also largely depend on the level of provision with B vitamins. The need for B vitamins increases during periods of significant physical and psychological stress, chronic stress, as well as in old age.

dietary supplement. NOT A DRUG

For the elderly, vitamin B6 is a real protector. Prevents night cramps, muscle spasms, numbness of hands and feet. In diabetics, pyridoxine lowers the amount of sugar in the blood. This substance is used to prevent cardiovascular risks and complications, helps to prevent the development of Alzheimer’s disease.

Doctors prescribe a course of vitamin B6 for anemia, toxicosis during pregnancy, air and sea sickness, as part of the treatment of hepatitis, disorders of the nervous system. And also for various skin diseases – from dermatitis to psoriasis ² .

Daily value of vitamin B6

The dosage of vitamin B6 depends on the person’s age. So infants are recommended to give up to 0.5 mg per day. Children under 10 years old will already need about 1.6 mg per day. Adolescents up to adulthood are sufficient from 1. 7 to 2 mg, depending on physical activity.

The daily norm for adult women is 1.8-2.0 mg, for men – 2.0 mg. For pregnant and lactating mothers, the norm increases to 2.3 mg. Seniors over 75 need at least 2.3 mg per day ³ .

Vitamin B6 deficiency

If for no apparent reason a person becomes irritable, drowsy, has no desire to do anything, appetite disappears and nausea appears, then most likely his body needs vitamin B6.

Tonic Floradix Vitamin-B-Complex contains the main vitamins of group B – B1, B2, B3, B6, B7 and B12, which are responsible for the strength of the mind, beauty and endurance, as well as a whole bunch of vegetable juices and extracts, which serve as a valuable source of dietary fiber and bioactive substances, enrich the vitamin and mineral composition of the tonic and enhance its beneficial effect, increase the absorption of vitamins, improve digestion, heal the gastrointestinal tract and give the tonic a wonderful taste and aroma.

The product does not contain preservatives, colors or artificial flavors. Due to the absence of lactose and gluten, it can be consumed by vegetarians and vegans, and the high content of vitamin B12 makes the tonic especially useful for this category of consumers.

dietary supplement. NOT A DRUG

Deficiency of pyridoxine is indicated by dry skin over the eyebrows, around the eyes and on the neck. Painful cracks and sores appear near the mouth, hair begins to thin. Gradually develop conditions such as stomatitis, conjunctivitis, flatulence.

Children have their own set of “first bells”. The lack of vitamin B6 in the body is indicated by the increased excitability of the child, frequent convulsions resembling epileptic seizures, as well as growth retardation or frequent diarrhea. Gradually, anemia or seborrheic dermatitis occurs.

Pyridoxine dietary deficiency is difficult to obtain. This vitamin is partially produced in the intestines, so the problem of deficiency can occur against the background of certain problems: chronic stress, prolonged fever, lack and excess of protein, autoimmune problems, the use of certain drugs ³ .

It is possible to develop a deficiency of vitamin B6 in the body against the background of regular consumption of alcoholic beverages. The intensity of absorption of pyridoxine in the intestine is reduced in smokers.

Vitamin B6 overdose

Vitamin B6, which enters the body with natural food, is practically not accumulated. In cases of overdose, it is excreted naturally – along with urine.

Long-term use of synthetic pyridoxine results in neurological disorders and restless sleep. With uncontrolled use of the substance for 6-12 months, sensory neuropathies may develop, manifested by loss of sensitivity, impaired coordination of movements, skin rashes, and gastrointestinal disorders.

Tonic Floradix Vitamin-B-Complex is recommended for adults and children over 14 years of age to take 20 ml once a day with meals (do not forget to shake before use!).

Duration of admission – 1 month. Taking the tonic at the recommended dose (20 ml per day) provides the daily requirement for thiamine (vitamin B1) by 79% (1. 1 mg), riboflavin (vitamin B2) by 88% (1.4 mg), niacin by 89% ( 16mg), Vitamin B6 70% (1.4mg), Vitamin B12 250%* (2.5mcg), Biotin 100%* (50mcg). Strength of the mind, endurance and beauty with B vitamins – now it’s easy!

dietary supplement. NOT A DRUG

Expert comment

– Vitamin B6 is responsible for the nervous system and blood formation. It is often prescribed to the elderly and athletes. Helps to synthesize protein, prevents skin rashes, the same dermatitis and eczema. When deficient, children may have stunted growth, fatigue, drowsiness, inability to concentrate, and irritability. In general, the child’s character instantly deteriorates. The main sources of B6 are beef, offal, chicken, turkey. Pyridoxine is also found in beans, bread, garlic, bread. Overdose with prolonged injections manifests itself in the form of numbness of the arms and legs.

Frequently Asked Questions

How is vitamin B6 absorbed better?

In general, vitamin B6 is well absorbed from food. Absorption is enhanced when the vitamin is taken in combination with magnesium, which improves the ability of B6 to enter cells. Pyridoxine can be combined with vitamin B12 and folic acid.

How do I take vitamin B6?

Vitamin B6 is available in the form of tablets and injections, often included in complete vitamin complexes. The appropriate dosage form is selected by the attending physician. With moderate hypovitaminosis, tablets are more often recommended, and with severe hypovitaminosis, injections are prescribed. To determine the level of vitamin B6 in the blood and the subsequent selection of an effective method for its correction, the patient should undergo a laboratory test (donate blood).

Can vitamin B6 be taken with other vitamins or medicines?

Vitamin B6 actively interacts with other vitamins and minerals. When used together with calcium, pyridoxine has a positive effect on the work of the heart. In combination with vitamin B9, B12, the substance restores the functioning of the central nervous system, treats some types of anemia.

COCs (contraceptives), asthma medications, barbiturates, anti-epileptics and anti-tuberculosis drugs can weaken the effect of vitamin B6.

Pyridoxine reduces the effect of drugs used to treat Parkinson’s disease. Enhances the action of diuretics.

When using vitamin B6 in the form of a solution for injection, it should not be mixed with B1 and B12 alone. With this combination, vitamins lose their properties.

Sources:

1. Breshchenko E.E., Melkonyan K.I. Biologically active substances. Vitamins, enzymes, hormones. Krasnodar, 2019
2. Rakhimova DF Bioactivity of vitamin B 6 and its derivatives (brief review of foreign publications) // Bulletin of the Kazan Technological University. 2012. No. 16. https://cyberleninka.ru/article/n/bioaktivnost-vitamina-v-6-i-ego-proizvodnyh-kratkiy-obzor-zarubezhnyh-publikatsiy
3. https://ods.od.nih.gov/factsheets/VitaminB6-HealthProfessional/

The benefits of vitamin B6 for men and women.

How to take vitamin b6. SAYYES

Pyridoxine, much more commonly referred to as vitamin B6, is a water-soluble trace mineral that the body requires for a number of functions. It is used for metabolism, neurotransmitter synthesis, and hemoglobin production.

The human body is unable to generate pyridoxine on its own. In this regard, this trace element should be ingested from natural products or food supplements. The standard diet is usually enough to meet the body’s needs for this substance. However, for one reason or another, some categories of people develop vitamin B6 deficiency.

Scientists note that regular consumption of pyridoxine in the recommended amounts can prevent the development of a number of disorders and even improve health in chronic diseases. However, this is not all of its useful properties. Consider what positive effect vitamin B6 has on the human body.

Improves mood and relieves symptoms of depression

Pyridoxine can have a strong effect on the psycho-emotional state. This is due to the fact that this trace element is used in the synthesis of neurotransmitters responsible for emotions, namely dopamine, GABA and serotonin. In addition, vitamin B6 helps to reduce the amount of homocysteine, a substance that leads to the development of depression and mental disorders.

Some studies have shown that the most common cause of depression is insufficient intake of vitamin B6 and a decrease in its amount in the blood. Most often, this condition occurs in older people, who are at a higher risk of developing vitamin B deficiency. The data obtained as a result of experiments confirmed that in older people, a lack of pyridoxine increases the risk of developing depression by about two times.

Despite this, scientists have not been able to find evidence that regular intake of vitamin B6 can prevent depression. What’s more, a study of over 300 people showed that dietary supplementation with B vitamins, including pyridoxine, had an effect comparable to placebo.

Prevents the development of Alzheimer’s disease and improves brain function

It has been suggested that vitamin B6 can have a positive effect on the state and function of the brain, while reducing the risk of developing Alzheimer’s disease. This assumption was put forward on the basis that pyridoxine is able to lower the amount of homocysteine ​​in the blood, which increases the development of this disease.

An experiment involving 156 people with high homocysteine ​​and mild cognitive impairment showed that regular use of moderate amounts of vitamins B6, B9and B12 improves the condition of some areas of the brain, namely those most vulnerable to Alzheimer’s disease. But at the same time, scientists could not conclude whether pyridoxine can lead to a slowdown in the rate of development of cognitive impairment or an improvement in brain function.

Another study involving people with Alzheimer’s disease found that dietary supplements high in B vitamins lowered homocysteine ​​levels. But, despite this, it improves brain function at the placebo level.

After analyzing 19 other studies in this area, scientists concluded that the use of vitamin B6 in combination with folic acid and vitamin B12 is not able to reduce the risk of developing Alzheimer’s disease. Moreover, they plan to conduct additional studies to determine the effect of homocysteine ​​and pyridoxine on the state of the brain.

Helps produce red blood cells0005

Due to the fact that vitamin B6 is involved in the synthesis of hemoglobin, it can be used to prevent and treat anemia, which is associated with a deficiency of this trace element.

Hemoglobin is a protein used by the human body to transport oxygen to cells. With a decrease in its amount, tissue oxygen saturation decreases. This, in turn, leads to the development of anemia, accompanied by symptoms such as increased fatigue and weakness. Many studies show that in most cases the cause of anemia is a deficiency of pyridoxine in the blood.

Severe vitamin B6 deficiency is extremely rare. Therefore, research on the effect of this trace element on anemia is limited. Despite this, one of the experiments showed that the addition of dietary supplements with a high content of pyridoxine to the diet is the best way to treat anemia caused by a deficiency of this substance.

Another study showed that a daily intake of 75 grams of this vitamin during pregnancy was 75 percent more effective in reducing the symptoms of anemia than iron supplements. But to confirm this effect of the microelement, scientists will need additional research.

Can be used to treat PMS symptoms

Doctors often prescribe vitamin B6 to help relieve some PMS symptoms such as irritability, anxiety, and depression. This is due to the fact that this trace element is involved in the creation of neurotransmitters that can affect mood.

A long-term study of over 60 women showed that taking 50 milligrams of pyridoxine improved the psycho-emotional state of PMS by an average of 69percent. However, the placebo group also reported improvement. Based on this, the researchers concluded that the effectiveness of vitamin B6 was partly due to the placebo effect.

Another experiment showed a significant improvement in the psycho-emotional state of women with PMS by taking 50 milligrams of vitamin B6 in combination with 200 milligrams of magnesium. However, the number of participants in this experiment was insignificant, which does not allow us to draw unambiguous conclusions about the benefits of these trace elements. In addition, scientists have not yet figured out whether it is safe to use vitamin B6 to treat PMS symptoms.

Eliminates nausea during pregnancy

For decades, pyridoxine has been used to relieve vomiting and nausea during pregnancy. For the same reason, vitamin B6 is one of the components of medicines that eliminate ailments.

Unfortunately, scientists have not been able to find out exactly how this microelement eliminates discomfort during pregnancy. According to preliminary data, this effect is due to the fact that vitamin B6 is important for normal gestation.

An experiment in which more than 400 women took part in the 17th week of pregnancy showed that adding 30 milligrams of pyridoxine to the diet significantly improves well-being. The effect of eliminating nausea is observed after 5 days of regular intake.

When studying the use of vitamin B6 for vomiting and nausea, scientists compared it to ginger. According to the results, pyridoxine was 31 percent more effective than ginger root. This demonstrates that vitamin B6 should be used to improve well-being during gestation, but be sure to consult your doctor before including it in your diet.

Reduces the risk of developing cardiovascular disease vitamin B6 can prevent blockage of blood vessels and reduce the risk of developing heart disease.

Moreover, numerous studies show that a deficiency of this micronutrient can double the risk of developing heart muscle disease. Scientists attribute the corresponding effect to the fact that an acute lack of pyridoxine leads to an increase in the amount of homocysteine, which is the cause of the development of a number of diseases, including heart disease.

One study in rats shows that a micronutrient deficiency increases blood cholesterol levels and leads to the development of formations that cause vascular blockage. A similar effect has been observed in humans.

One of the laboratory experiments involved 160 people with relatives with heart disease. They were divided into two groups. The first was given 250 milligrams of vitamin B6 and 5 milligrams of folic acid daily, and the second was given a placebo. The results obtained after two years of research showed that the first group had a lower level of homocysteine ​​and at the same time a low risk of developing diseases of the cardiovascular system.

Regular consumption of pyridoxine in moderate amounts reduces the risk of developing certain types of cancer. The reason for the respective effect exerted by the trace element is not clear. However, scientists suggest that this substance can fight inflammatory processes that precede the development of cancer cells and other chronic diseases.

An analysis of 12 studies showed that taking moderate amounts of vitamin B6 with meals significantly reduced the risk of colorectal cancer. According to the results, people with higher levels of pyridoxine in the blood had a 50 percent lower risk of developing this cancer than other participants in the experiments. The same effect has been seen for breast cancer. At the same time, the vitamin demonstrated higher efficacy in postmenopausal women.

Despite this, many other studies have found no association between reduced risk of cancer and vitamin B6 intake. Therefore, to confirm the positive effect of this trace element in reducing the likelihood of developing cancer, additional experiments in this area will be required.

Pyridoxine can positively affect the work of the organs of vision

to prevent the development of eye diseases, including related to the natural aging process, such as the degeneration of the yellow spot. This is due to the fact that the main reason for their development is an increase in the level of homocysteine ​​in the blood.

A 7-year study of over 5,000 women in the medical field found that taking a combination of vitamins B6 and B9 reduced the risk of age-related macular degeneration by an average of no more than 35-40 percent more than placebo. Despite this, scientists cannot unequivocally state that the use of pyridoxine as a stand-alone dietary supplement can provide a similar effect.

An analysis of a number of studies has also demonstrated that a deficiency of vitamin B6 in the blood leads to blockage of the vessels connecting to the retina, which leads to the development of major diseases and disruption of the organs of vision.

May reduce arthritis inflammation

Eating vitamin B6 may help relieve some of the symptoms of rheumatoid arthritis. This is due to the fact that with this disease, many people experience a decrease in the level of pyridoxine in the blood.

One of the experiments, which involved 36 people with this disease, found that a daily intake of 50 milligrams of a vitamin restored its blood level to normal. However, the number of inflammatory molecules did not decrease. For this reason, scientists have concluded that vitamin B6 cannot be used to treat this condition, but only to reduce the risk of developing it.

In contrast, another experiment in which participants were given a mixture of vitamins B6 and B9 at 100 milligrams and 5 milligrams, respectively, showed a reduction in inflammatory molecules. Moreover, the use of this combination proved to be more effective than the use of folic acid as a stand-alone supplement.

The scientists note that the difference in the results of these studies may be due to differences in the amount of pyridoxine hydrochloride used. Despite this, doctors cannot recommend vitamin B6 supplements as a treatment for rheumatoid arthritis.

Main sources of vitamin B6

9 0002 Natural foods or specialized dietary supplements can be used to meet the body’s need for pyridoxine. But when using the latter, it is important to remember that the recommended daily intake of this trace element is from 1.3 to 1.7 milligrams for people over 19 years of age.

It is important to note that all of the above experiments used only food supplements and not natural sources of the vitamin. Their consumption ranged from 30 to 250 milligrams per day, which provided such effects as the elimination of nausea, morning sickness and a decrease in the likelihood of developing heart disease.

The above amounts of the micronutrient exceed the recommended daily amount and in some cases are combined with other B vitamins. For this reason, it remains unclear whether vitamin B6 can be used as a standalone supplement for the treatment of certain disorders.

If you still want to use pyridoxine to improve your health and prevent certain diseases, talk to your doctor. He will be able to choose a dosage that will take into account the individual characteristics of your body and the current state.

Side effects and risks

Excessive vitamin B6 supplementation may cause side effects. At the same time, oversaturation with this trace element with the help of natural food sources is unlikely.

According to research data, exceeding doses of 300 to 1000 milligrams may result in: nerve damage; numbness of limbs; pain. Leave a Reply Cancel reply Your email address will not be published. Required fields are marked * Comment * Name * Email * Website