How many mg of b6 should you take

Taking 17mg or less of nicotinic acid supplements a day, or mg or less of nicotinamide supplements a day, is unlikely to cause any harm. Pantothenic acid is found in varying amounts in almost all vegetables, wholegrain foods and meats, but good sources include:. You should be able to get all the pantothenic acid you need from your daily diet, as it's found in many foods. There's not enough evidence to know what the effects might be of taking high daily doses of pantothenic acid supplements.

You should be able to get all the pantothenic acid you need by eating a varied and balanced diet. Taking mg or more a day of vitamin B6 [LK2] can lead to a loss of feeling in the arms and legs known as peripheral neuropathy. But in a few cases when people have taken large amounts of vitamin B6, particularly for more than a few months, the effect can be permanent. The effect of taking vitamin B6 at doses between 10 and mg is unclear. So there's not enough evidence to say how long these doses could be taken for safely.

The bacteria that live naturally in your bowel are able to make biotin, so it's not clear if you need any additional biotin from the diet. There's not enough evidence to know what the effects might be of taking high daily doses of biotin supplements.

A lack of folate could lead to folate deficiency anaemia. Adults need micrograms of folate a day. A microgram is 1, times smaller than a milligram mg. There are no long-term stores in the body, so you need to eat folate-containing foods frequently. Most people should be able to get the amount of folate they need by eating a varied and balanced diet.

If you're pregnant, trying for a baby, or could get pregnant, it's recommended that you take a microgram folic acid supplement daily until you're 12 weeks pregnant. Folic acid supplements need to be taken before you get pregnant, so start taking them before you stop using contraception or if there's a chance you might get pregnant. Some women have an increased risk of having a pregnancy affected by a neural tube defect and are advised to take a higher dose of 5mg of folic acid each day until they're 12 weeks pregnant.

This is important and unlikely to cause harm, as it's taken on a short-term basis, but speak to your doctor first. Get more advice about vitamins and minerals during pregnancy , including who should take a higher dose of folic acid.

Taking doses of folic acid higher than 1mg can mask the symptoms of vitamin B12 deficiency , which can eventually damage the nervous system if it's not spotted and treated. This is particularly a concern for older people because it becomes more difficult to absorb vitamin B12 as you get older. The Department of Health and Social Care recommends that folic acid supplements are taken by all women who are pregnant or could get pregnant.

Women who cannot get pregnant and men should be able to get all the folate they need by eating a varied and balanced diet. If you're taking folic acid supplements, it's important not to take too much as this could be harmful.

A lack of vitamin B12 could lead to vitamin B12 deficiency anaemia. If you eat meat, fish or dairy foods, you should be able to get enough vitamin B12 from your diet. But as vitamin B12 is not found naturally in foods such as fruit, vegetables and grains, vegans may not get enough of it. Read about the vegan diet for nutrition information and advice. There's not enough evidence to show what the effects may be of taking high doses of vitamin B12 supplements each day.

Page last reviewed: 03 August Next review due: 03 August There are many different types of vitamin B. This section has information on: thiamin vitamin B1 riboflavin vitamin B2 niacin vitamin B3 pantothenic acid vitamin B6 biotin vitamin B7 folate and folic acid vitamin B12 Thiamin vitamin B1 Thiamin, also known as vitamin B1, helps: the body break down and release energy from food keep the nervous system healthy Good sources of thiamin Thiamin is found in many types of food.

Here are the instructions how to enable JavaScript in your web browser. Meld een bijwerking van een: coronavaccin. Home News updates Maximum daily dose of vitamin B6 in dietary supplements has now been legally established in the Netherlands. Maximum daily dose of vitamin B6 in dietary supplements has now been legally established in the Netherlands Wat vindt u van onze website? We zijn benieuwd of u kunt vinden wat u zoekt en wat u verder opvalt aan deze pagina.

Kies hieronder een categorie en deel uw mening met ons! Vitamin B6 deficiency is uncommon in the United States. Most people get enough from their diets. Vitamin B6 helps to create neurotransmitters , which are important chemical messengers in the brain. It also helps regulate energy use in the brain. Some research suggests that vitamin B6 deficiency may be linked with cognitive decline and dementia. According to the Office of Dietary Supplements , studies have suggested that that older adults with higher blood levels of vitamin B6 have better memory.

However, there is little evidence to suggest that taking vitamin B6 supplements improves cognition or mood in people with or without dementia. A review study from reports that taking pyridoxine may help with mild symptoms of nausea and vomiting during pregnancy, compared with a placebo. It also reports that taking a combination of pyridoxine and doxylamine could help with moderate symptoms. Based on the research, the American Congress of Obstetricians and Gynecologists ACOG recommend vitamin B6 supplements as a safe, over-the-counter treatment for nausea during pregnancy.

A study published in indicated that vitamin B6 may help to protect people against the harmful effects of air pollution by reducing the impact of pollution on the epigenome. The researchers hope their findings may lead to new measures to prevent epigenetic changes that can result from exposure to air pollution. Most foods have some vitamin B6. People with a well-balanced diet do not tend to develop a deficiency. Medical conditions and certain medications can lead to a deficiency.

The following are good sources of vitamin B Deficiencies are uncommon in the U. Many deficiencies in vitamin B6 are associated with low levels of other B vitamins, such as vitamin B12 and folate.

Long-term, excessive alcohol consumption may eventually result in a B6 deficiency, as can hypothyroidism and diabetes. In rare cases, vitamin B6 deficiency may lead to a pellagra -like syndrome, such as:.

Supplements are available in capsule or tablet form. However, evidence has shown that taking between 1 and 6 grams of oral pyridoxine a day for 12 to 40 months may be linked with severe, progressive sensory neuropathy and a loss of control of body movement.