Quick answer
Women need 1.3 mg of vitamin B6 a day from 19 to 50 and 1.5 mg from 51. Pregnancy raises the amount to 1.9 mg and breastfeeding to 2.0 mg. US women average about 1.5 mg a day from food, and in national survey data their blood levels of B6 ran lower than men's.1,2
Key facts
- Teen girls need 1.2 mg of vitamin B6 a day.1
- Women over 60 need the same 1.5 mg a day as women from 51.1
- The US upper limit is 100 mg a day for women, pregnant or not, and Europe's 12 mg limit also covers pregnancy and breastfeeding.1,3
- Most multivitamins contain vitamin B6, so check labels before adding a separate product.2
What vitamin B6 does
B6 has the same roles in women and men. The graded statements below come from its established functions, not from research in women specifically.1
Vitamin B6 contributes to normal red blood cell formation*1,4
Moderate evidence
A well-established nutrient function. NIH lists hemoglobin formation, the oxygen-carrying protein in red blood cells, among vitamin B6's roles, and the EU permits this wording for vitamin B6. As with its other roles, the benefit comes from getting enough.
Amount studied: Recommended intake: 1.3 mg a day for adults up to 50, then 1.5 mg for women and 1.7 mg for men, from food and supplements combined
Vitamin B6 contributes to the normal function of the immune system*1,2,4
Moderate evidence
A well-established nutrient function. NIH lists immune function among vitamin B6's roles, including the production of lymphocytes, a type of white blood cell, and of interleukin 2, a signaling protein. EU regulators permit this wording for foods that are at least a source of the vitamin. The benefit is about getting enough, not about taking more.
Amount studied: Recommended intake: 1.3 mg a day for adults up to 50, then 1.5 mg for women and 1.7 mg for men, from food and supplements combined
How much at each stage
| Age or stage | Daily amount | US limit |
|---|---|---|
| Ages 9 to 13 | 1.0 mg | 60 mg |
| Ages 14 to 18 | 1.2 mg | 80 mg |
| Ages 19 to 50 | 1.3 mg | 100 mg |
| 51 and older | 1.5 mg | 100 mg |
| Pregnant | 1.9 mg | 100 mg, or 80 mg for teens |
| Breastfeeding | 2.0 mg | 100 mg, or 80 mg for teens |
Europe's limit for adult women, pregnant or not, is 12 mg a day.3
Why women's levels run lower
In that survey, blood PLP levels were much lower in women than in men, in current smokers than in people who never smoked, and in underweight people than in those of normal weight. Teenagers had the lowest levels.1
The authors of the survey analysis concluded that the current recommended amounts might not guarantee adequate vitamin B6 status in many groups.1
After 50 and over 60
From 51, the recommended amount rises to 1.5 mg a day and stays there. Adults 51 and over are among the most likely to take a supplement with B6, and in the national survey, older people's blood levels were not especially low, even without supplements.1,2
Pregnancy and breastfeeding
Some women are advised by their doctor to take vitamin B6 for nausea and vomiting in pregnancy. NIH says to consult a doctor before taking B6 supplements in pregnancy, because the amounts used can approach the upper limit.1
Isolated case reports describe birth defects in babies whose mothers took pyridoxine supplements in the first half of pregnancy. A later observational study of women who took an average of 132 mg a day from week 7 of pregnancy found no link.1
Other cautions
Questions people ask
Do women need more vitamin B6 than men?
Up to 50, women and men both need 1.3 mg a day. From 51, women need 1.5 mg and men 1.7 mg. Women need more only in pregnancy, 1.9 mg, and while breastfeeding, 2.0 mg.2
What does vitamin B6 do for women over 50?
The same as at any age: the roles shown above. What changes at 51 is the amount, which rises from 1.3 mg to 1.5 mg a day.2
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Sources
- National Institutes of Health, Office of Dietary Supplements. Vitamin B6: Fact Sheet for Health Professionals. Updated June 16, 2023. Opened 2026-10-07.
- National Institutes of Health, Office of Dietary Supplements. Vitamin B6: Fact Sheet for Consumers. Updated June 16, 2023. Opened 2026-10-07.
- EFSA Panel on Nutrition, Novel Foods and Food Allergens (NDA). Scientific opinion on the tolerable upper intake level for vitamin B6. EFSA J. 2023;21(5):e08006. Opened 2026-10-07.
- European Commission. Commission Regulation (EU) No 432/2012 of 16 May 2012 establishing a list of permitted health claims made on foods. Official Journal of the European Union, L 136, 25.5.2012, p. 1. Opened 2026-10-01.
- Carbidopa and levodopa tablets: prescribing information (Advagen Pharma). DailyMed, U.S. National Library of Medicine. Published September 28, 2026. Opened 2026-10-07.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
This page is information, not medical advice. Talk to your doctor or pharmacist about your own situation.