Have you ever bought a meal replacement shake or a “healthy” green powder, confidently tossing it into your morning routine, thinking you’re winning at life?
You’re not alone. In my 17 years of clinical practice, I’ve reviewed countless supplement line-ups from well-intentioned clients. Many of them are hoping to feel sharper, sleep better, and outpace their younger colleagues. But there’s one sneaky little nutrient that consistently flies under the radar: Vitamin B6.
Vitamin B6 (aka pyridoxine, pyridoxal, or pyridoxamine) is like that quiet overachiever in the body—essential for brain function, mood stability, quality sleep, and reducing anxiety. When used correctly, it can make a huge difference, too much of it can become a very big problem.
The Hidden Risk In Your Wellness Arsenal
A recent ABC report uncovered a troubling trend: increasing cases of vitamin B6 toxicity in Australians. At least 121 people have been affected so far, with symptoms ranging from uncomfortable to life-changing. And experts believe that’s just the tip of the iceberg.
Take Keri McInerney, an award-winning musician who, like many of us, decided to boost her health with supplements. Instead, she ended up with severe peripheral neuropathy—a condition where your nerve endings wave the white flag.
Her crime?
Using too many protein shakes, vitamins, and health products that just happened to be laced with B6. Her legs went numb. She couldn’t move. Not exactly the kind of body optimisation she had in mind.
Here’s the problem: in Australia, products containing 50 mg or less of vitamin B6 aren’t required to carry warning labels. So even though the recommended daily intake for adults is just 1.3 to 1.7 mg, many people unknowingly exceed safe levels by stacking supplements like they’re building a wellness Jenga tower.
Early Signs You’ve Overdone It
Initial symptoms of vitamin B6 toxicity can be subtle, starting with:
- Tingling, numbness, or burning sensations in the hands or feet.
- Pain or discomfort that gradually escalates over time.
If you experience these early symptoms, it’s crucial to review your supplements and consult a health professional immediately.
What’s a Safe Dose?
For short-term therapeutic use, doses of 10–25 mg daily can be fine—IF supervised by someone who knows what they’re doing.
Long-term? That’s another story.
Chronic intake above 50 mg/day increases your risk. And going over 100 mg daily? You’re essentially asking your nervous system to quit.
Staying Safe and Supplement Smart
In my practice, I meticulously audit every supplement a client takes, and B6 is always on the checklist. Why? Because it’s hiding in everything from magnesium tablets to protein powders and those “get glowing” green drinks.
Here’s your checklist:
- Read labels like you’re scanning for a plot twist: look for “pyridoxine,” “pyridoxine hydrochloride,” or “pyridoxal 5-phosphate.”
- Don’t layer products with B6 like you’re icing a cake. Less is more.
- If you’re experiencing strange tingles, don’t ignore it. Your body is smarter than you think.
- Vitamin B6 is a brilliant nutrient—when used wisely. So let’s make sure it stays a health hero, not a hidden villain.
Because let’s be honest: you want to feel energised and clear-headed, not wondering why your feet feel like they’re wearing invisible socks.