In this guide
For information only. Products do not replace diagnosis, treatment or a varied diet. Seek professional advice for symptoms, pregnancy and use by children.
Vitamin B6 takes part in many processes in the body, including protein metabolism and nervous system function. Most people get enough from food. This is general information and is not for diagnosing a deficiency or treating mood.
How much is enough
Adults aged 19 to 50 need about 1.3 mg a day, and pregnant women about 1.9 mg. The upper intake limit for adults is 100 mg a day from all sources. Taking very high amounts for too long can damage nerves.
How to get it from food
- Include chicken, turkey or fish a few times a week.
- Add chickpeas, potatoes and sweet potatoes, which are good sources.
- Choose bananas as a snack.
- Eat a varied diet instead of relying on one source.
If you are considering a supplement
Check your menu first. You can compare Forever Daily as a multivitamin and mineral by its B6 amount on the label, remembering that a supplement does not replace a varied diet. Add up B6 from all supplements so you do not exceed the limit.
If you are pregnant, take medication, have kidney disease or feel tingling and weakness, talk to your doctor. Do not treat long lasting sadness, anxiety or insomnia with a vitamin without professional assessment.
An example of a day rich in vitamin B6: porridge with banana in the morning, a chickpea salad for lunch and chicken with baked sweet potato for dinner. Write down what you eat for a week and see how often you choose these sources. For most adults such a menu meets the need without a supplement.
Sources: NIH ODS Forever Living.
Common questions
Is a higher dose of B6 better?
No. Very high amounts taken for a long time can damage nerves. Follow the label and the upper limit.
Can B6 treat anxiety or depression?
No. A vitamin does not replace professional assessment and treatment. See a doctor for long lasting symptoms.
