Written by the Plenthera team (trained in orthomolecular nutrition). Scientifically reviewed in October 2026. Last updated: 7 October 2026.
Vitamin B6 is a B vitamin that your body needs mainly for protein metabolism, the nervous system and the formation of red blood cells. Most people get enough from their diet, and with B6 the rule is: more is not better. At Plenthera you will find vitamin B6 in the vegan B-Complex from Plantforce, as pyridoxal 5'-phosphate in the Elke Dag multivitamins from Vitals and in the electrolyte tablets Electrolyte Stamina from Trace Minerals.
Which vitamin B6 suits you?
| Product | B6 per daily dose | Features |
|---|---|---|
| Plantforce Vegan Vitamin B-Complex (at Plenthera) | 3.8 mg (1 capsule) | All eight B vitamins in food state form, vegan |
| Vitals Elke Dag multivitamins (at Plenthera) | 2.1–2.8 mg | Pyridoxal 5'-phosphate in a complete multi |
| Trace Minerals Electrolyte Stamina (at Plenthera) | 2 mg (6 tablets) | Pyridoxal 5'-phosphate in an electrolyte tablet with magnesium, potassium and sodium |
| Individual pyridoxine or P-5-P tablets (other forms on the market) | Often 10–50 mg | High-dose, often above the upper limit — we do not stock these |
What is vitamin B6?
Vitamin B6 is a collective name for pyridoxine, pyridoxal and pyridoxamine and their phosphate forms. In the body, it is mainly pyridoxal 5'-phosphate (P-5-P) that acts as a coenzyme, in more than a hundred enzyme reactions, especially in protein and amino acid metabolism.
Vitamin B6 is found in meat, fish, wholegrain cereal products, pulses, potatoes, nuts and bananas. With a varied diet, deficiency is rare.
EFSA specifies a reference intake of 1.7 mg per day for adult men and 1.6 mg for women. Labels use 1.4 mg (RI). In 2023, EFSA lowered the safe upper limit for total intake to 12 mg per day, because long-term high intakes can cause nerve symptoms, such as tingling or numbness in the hands and feet. The Bijwerkingencentrum Lareb (Netherlands Pharmacovigilance Centre) also receives reports of such symptoms with the use of supplements containing vitamin B6.
Vitamin B6 and EFSA — what is scientifically recognised?
The following health claims are authorised for vitamin B6 in Regulation (EU) 432/2012:
- Vitamin B6 contributes to normal cysteine synthesis.
- Vitamin B6 contributes to normal energy-yielding metabolism.
- Vitamin B6 contributes to normal functioning of the nervous system.
- Vitamin B6 contributes to normal homocysteine metabolism.
- Vitamin B6 contributes to normal protein and glycogen metabolism.
- Vitamin B6 contributes to normal psychological function.
- Vitamin B6 contributes to normal red blood cell formation.
- Vitamin B6 contributes to the normal function of the immune system.
- Vitamin B6 contributes to the reduction of tiredness and fatigue.
- Vitamin B6 contributes to the regulation of hormonal activity.
The claims apply with a daily intake that provides at least 15% of the reference intake: 0.21 mg vitamin B6 per daily dose. All products in the table reach this threshold.
Vitamin B6 at Plenthera and other forms on the market
Vegan Vitamin B-Complex (Plantforce) — at Plenthera
All eight B vitamins in food state form from sprouted buckwheat from the Danish brand Plantforce, with 3.8 mg vitamin B6 per capsule. One capsule per day, 60 capsules per tub. Read more about B vitamins at vitamin B.
Vitamin B6 in multivitamins — at Plenthera
Elke Dag and Elke Dag Platinum (2.1 mg) and Elke Dag 50+ (2.8 mg) from Vitals contain B6 as pyridoxal 5'-phosphate. Have a look at the multivitamins.
Electrolyte Stamina (Trace Minerals) — at Plenthera
Electrolyte tablets with, per daily dose of 6 tablets, 2 mg vitamin B6 (P-5-P), 250 mg magnesium, 590 mg potassium and 270 mg sodium. Also contains kelp and therefore iodine; do not use with a thyroid condition without consulting your doctor. More at electrolytes.
Other forms on the market
Individual B6 tablets with pyridoxine hydrochloride or P-5-P often contain 10 to 50 mg per tablet. That is around or above the upper limit of 12 mg per day; that is why we do not stock individual high-dose B6.
How do you use vitamin B6?
- Follow the dosage on the label.
- Add up vitamin B6 from all products, including from multivitamins, B-complexes, magnesium and electrolyte products.
- Keep your total intake below the upper limit of 12 mg per day.
- If you experience tingling or numbness in your hands or feet, stop and consult your doctor.
- If pregnant, breastfeeding or taking medication: consult your doctor first.
Myths and misconceptions about vitamin B6
Myth 1: "Vitamin B6 is water-soluble, so too much can do no harm."
Incorrect. Even though B6 is water-soluble, long-term high intakes can cause nerve symptoms. That is why EFSA has set an upper limit of 12 mg per day.
Myth 2: "Only high-dose B6 does anything."
Incorrect. The authorised claims already apply from 0.21 mg per day. More than you need provides no demonstrated benefit.
Combining vitamin B6 with other supplements
- Vitamin B12 and folic acid: together with B6, involved in normal homocysteine metabolism.
- Magnesium: watch out for B6 in magnesium products and count it.
- Vitamin B: all B vitamins and B-complexes in one place.
- Multivitamins: include the B6 from these in your total intake.
Frequently asked questions
How much vitamin B6 do I need per day?
EFSA specifies a reference intake of 1.7 mg per day for adult men and 1.6 mg for women. Labels use 1.4 mg (RI). The safe upper limit for total intake is 12 mg per day.
Can I get too much vitamin B6?
Yes. Long-term high intakes can cause nerve symptoms, such as tingling or numbness in the hands and feet. So add up B6 from all supplements and stay below the upper limit of 12 mg per day. If you experience such symptoms, stop and consult your doctor.
What is pyridoxal 5'-phosphate (P-5-P)?
P-5-P is the form in which the body uses vitamin B6 as a coenzyme. Pyridoxine, the form most commonly used in supplements, is converted into P-5-P in the body. The Elke Dag multivitamins from Vitals and Electrolyte Stamina contain B6 as P-5-P.
Do I get enough vitamin B6 from my diet?
Usually, yes. Vitamin B6 is found in meat, fish, wholegrain cereal products, pulses, potatoes, nuts and bananas.
When should I take vitamin B6?
Follow the label. Most products are taken with a meal, for example at breakfast.
Sources
- Regulation (EU) 432/2012 — authorised health claims for vitamin B6.
- EFSA NDA Panel (2016). Dietary Reference Values for vitamin B6. EFSA Journal 14(6):4485.
- EFSA NDA Panel (2023). Scientific opinion on the tolerable upper intake level for vitamin B6. EFSA Journal 21(5):8006.
- Bijwerkingencentrum Lareb (Netherlands Pharmacovigilance Centre) — reports on vitamin B6 and nerve symptoms.
Disclaimer: This text is for informational purposes only and does not replace medical advice. Vitamin B6 is a food supplement, not a medicine. If in doubt or if you take medication, we recommend consulting a doctor or orthomolecular therapist first.