Vitamin B6
Last updated: August 9, 2026
See your numbers
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Benefits
Supports protein metabolism, red blood cell formation, and the making of brain chemicals that affect mood and sleep.
How much you need
Recommended daily amounts by life stage, per NIH and NASEM Dietary Reference Intakes. Where the evidence hasn't been enough to set a full RDA (Recommended Dietary Allowance), NASEM sets an AI (Adequate Intake) instead — both are shown together below.
| Life stage | RDA / AI |
|---|---|
| Children 1–3 | 0.5 mg |
| Children 4–8 | 0.6 mg |
| Boys 9–13 | 1 mg |
| Girls 9–13 | 1 mg |
| Males 14–18 | 1.3 mg |
| Females 14–18 | 1.2 mg |
| Men 19–50 | 1.3 mg |
| Women 19–50 | 1.3 mg |
| Men 51–70 | 1.7 mg |
| Women 51–70 | 1.5 mg |
| Men 71+ | 1.7 mg |
| Women 71+ | 1.5 mg |
| Pregnancy 14–18 | 1.9 mg |
| Pregnancy 19–50 | 1.9 mg |
| Lactation 14–18 | 2 mg |
| Lactation 19–50 | 2 mg |
Upper limit
This limit applies to total Vitamin B6 intake — food and supplements combined.
| Life stage | Tolerable upper limit |
|---|---|
| Children 1–3 | 30 mg |
| Children 4–8 | 40 mg |
| Boys 9–13 | 60 mg |
| Girls 9–13 | 60 mg |
| Males 14–18 | 80 mg |
| Females 14–18 | 80 mg |
| Men 19–50 | 100 mg |
| Women 19–50 | 100 mg |
| Men 51–70 | 100 mg |
| Women 51–70 | 100 mg |
| Men 71+ | 100 mg |
| Women 71+ | 100 mg |
| Pregnancy 14–18 | 80 mg |
| Pregnancy 19–50 | 100 mg |
| Lactation 14–18 | 80 mg |
| Lactation 19–50 | 100 mg |
Sustained high vitamin B6 intake can damage nerves, causing numbness or tingling in the hands and feet.
Best food sources
- Chickpeas
- Tuna and salmon
- Chicken
- Bananas
- Potatoes
Body systems & goals
Body systems it supports
- Kidneys — Your kidneys filter your blood around the clock, and this view shows both halves of that job. Potassium, magnesium and vitamin B6 all take part in the mineral balance your kidneys keep, so they're worth getting enough of. Sodium and phosphorus are two of the biggest things your kidneys have to clear, so those two bars read as limits — lower is easier work for them, not a gap to fill. (emerging evidence)
Goals it supports
- Better sleep (emerging evidence)
- Stress reduction (emerging evidence)
- Cycle support (emerging evidence)
Frequently asked questions
How much Vitamin B6 do adult women need per day?
Adult women (19–50) need 1.3 mg of Vitamin B6 per day, per NIH/NASEM Dietary Reference Intakes.
How much Vitamin B6 do adult men need per day?
Adult men (19–50) need 1.3 mg of Vitamin B6 per day, per NIH/NASEM Dietary Reference Intakes.
Does pregnancy change how much Vitamin B6 you need?
Yes — during pregnancy (ages 19–50) the recommended amount rises to 1.9 mg per day, compared with 1.3 mg for non-pregnant adult women.
Is there an upper limit for Vitamin B6?
Yes — for adults 19–50, the tolerable upper limit is 100 mg. Sustained high vitamin B6 intake can damage nerves, causing numbness or tingling in the hands and feet.
What foods are highest in Vitamin B6?
Good sources include Chickpeas, Tuna and salmon, Chicken, Bananas, and Potatoes.
How Tavita handles this
Tavita logs Vitamin B6 from both the food you eat and the supplements you take, adding both into one running daily total. It warns you before you reach the tolerable upper limit, counting your combined intake from food and supplements.
Sources
Figures on this page come from the NIH Office of Dietary Supplements fact sheets and the National Academies of Sciences, Engineering, and Medicine (NASEM) Dietary Reference Intake tables — the same dataset that powers the Tavita app. They were independently re-verified by blind re-derivation on August 9, 2026. See the methodology page for how this library is built and kept current.
Tavita is not a medical provider. This page is educational information, not medical advice — talk to your clinician before changing your supplement or medication routine.