Quick answer

Adults need 1.3 mg of vitamin B6 a day up to age 50. From 51, men need 1.7 mg and women 1.5 mg. Pregnancy raises it to 1.9 mg and breastfeeding to 2.0 mg. The US upper limit is 100 mg a day from all sources; the European limit is 12 mg.^1,2,3

Key facts

The Daily Value on US labels is 1.7 mg for adults and children 4 and over.²
US men average about 2 mg of vitamin B6 a day from food and women about 1.5 mg.²
The European limit of 12 mg covers all adults, including pregnant and breastfeeding women.³
The body absorbs large doses well but passes most of the excess in urine.²

Recommended amounts by age

Vitamin B6 per day, by age^1,2
Age	Recommended amount	US upper limit
Birth to 6 months	0.1 mg	Not set
7 to 12 months	0.3 mg	Not set
1 to 3 years	0.5 mg	30 mg
4 to 8 years	0.6 mg	40 mg
9 to 13 years	1.0 mg	60 mg
Boys 14 to 18	1.3 mg	80 mg
Girls 14 to 18	1.2 mg	80 mg
Adults 19 to 50	1.3 mg	100 mg
Men 51 and over	1.7 mg	100 mg
Women 51 and over	1.5 mg	100 mg
Pregnant	1.9 mg	100 mg (80 mg under 19)
Breastfeeding	2.0 mg	100 mg (80 mg under 19)

These amounts count food and supplements together. For babies, breast milk, formula and food should be the only sources of vitamin B6.²

How much you already get

About 28% to 36% of people in the US use a supplement with vitamin B6, most often adults 51 and over and children under 9.²

The authors of the survey analysis concluded that the current recommended amounts might not guarantee adequate vitamin B6 status in many groups.²

Most people meet the recommended amount from food alone. Supplements add on top of that, which is why the upper limits matter for anyone taking more than one product.²

Two upper limits

The US upper limit for vitamin B6 is 100 mg a day for adults, counting food and supplements together. It is 80 mg for ages 14 to 18, 60 mg at 9 to 13, 40 mg at 4 to 8 and 30 mg at 1 to 3. In 2023 the European Food Safety Authority set a lower adult limit of 12 mg a day, including during pregnancy and breastfeeding. The US limit does not apply to people taking B6 for medical reasons under a doctor's care.^1,2,3

Which limit to follow is a question for your doctor. Keeping your total from food and supplements at or under 12 mg a day keeps you within both. The side effects guide explains how each was set.^2,3

Adding up supplements

Vitamin B6 is in most multivitamins and in B complex and single-nutrient products. If you take more than one, add up the amounts on the labels and compare the total with both limits.¹

Amounts used under medical care, such as for nausea in pregnancy, can approach the US limit, so NIH advises pregnant women to consult a doctor before taking a B6 supplement.²

What's in ours

What’s in ours

Men's Multi: Vitamin B6, 7.5 mg per serving, from the label
Ashwagandha Complex: Vitamin B6, 2.5 mg per serving, from the label
Immune Support: Vitamin B6, 1.7 mg per serving, from the label

Questions people ask

Is 100 mg of vitamin B6 too much?

It is the US upper limit for adults, the most considered unlikely to cause harm over the long term by that standard, and more than eight times the European limit of 12 mg. Nerve damage has been reported below 500 mg a day taken for long periods. Ask your doctor before taking that much.^2,3

How much vitamin B6 do adults over 50 need?

From 51, men need 1.7 mg a day and women 1.5 mg, a little more than the 1.3 mg for younger adults.¹

How much vitamin B6 does a child need?

From 0.5 mg a day at ages 1 to 3 to 1.0 mg at 9 to 13. US upper limits for children run from 30 to 60 mg by age, and the European limits for infants and children are lower, 2.2 to 10.7 mg.¹

See what we make

Every product shows its whole label and what its lab report covers. The store opens soon.

See the Full Measure line Ashwagandha Complex Immune Support Men's Multi

Sources

This page is information, not medical advice. Talk to your doctor or pharmacist about your own situation.