What is the health risk of too much vitamin B6?

Too much vitamin B₆ can result in nerve damage to the arms and legs. This neuropathy is usually related to high intake of vitamin B₆ from supplements,  and is reversible when supplementation is stopped. According to the Institute of Medicine, "Several reports show sensory neuropathy at doses lower than 500 mg per day" . As previously mentioned, the Food and Nutrition Board of the Institute of Medicine has established an upper tolerable intake level (UL) for vitamin B₆ of 100 mg per day for all adults . "As intake increases above the UL, the risk of adverse effects increases"

Vitamin B6 intakes and healthful diets

Vitamin B₆ is found in a wide variety of foods. Foods such as fortified breakfast cereals, fish including salmon and tuna fish, meats such as pork and chicken, bananas, beans and peanut butter, and many vegetables will contribute to your vitamin B₆ intake. According to the 2005 Dietary Guidelines for Americans, "Nutrient needs should be met primarily through consuming foods. Foods provide an array of nutrients and other compounds that may have beneficial effects on health. In certain cases, fortified foods and dietary supplements may be useful sources of one or more nutrients that otherwise might be consumed in less than recommended amounts. However, dietary supplements, while recommended in some cases, cannot replace a healthful diet."

The Dietary Guidelines for Americans describes a healthy diet as one that:

• emphasizes a variety of fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products;
• includes lean meats, poultry, fish, beans, eggs, and nuts;
• is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars; and
• stays within your daily calorie needs.