One cup of canned chickpeas, for example, provides 1.1 milligrams of vitamin B6, while three ounces of grilled chicken breast provides 0.5 milligrams.
Most dietary supplements also tend to contain more than you need in a day; for some B6 supplements on the market, for example, it can be 20 to 200 times more. Taking such high doses of B6 supplements probably won’t cause negative short-term side effects, Dr. Tucker said, but the National Institutes of Health recommends that adults take no more than 100 milligrams per day. Taking much more than that, about 1,000 milligrams or more every day for long periods of time, could cause weakness, numbness, and pain in the hands and feet; loss of muscle control; and nausea, although most symptoms go away once you stop taking such high doses.
Experts say that if you’re concerned about not getting enough vitamin B6 in your diet, ask your doctor for a blood test. If you are borderline or mildly deficient, you may have only minor symptoms, or no symptoms, and no complications. But if the deficiency becomes severe or prolonged, that could lead to more serious conditions, such as microcytic anemiadepression, confusion, fatigue, and weakened immunity, which may go away after B6 levels are restored.
Certain medications or lifestyle habits can also contribute to a B6 deficiency. “Metformin, a diabetes drug, some high blood pressure medications, and certainly alcohol, tend to cause the body to lose B6, so you end up retaining less B6 than you need,” said Dr. Tucker. Heavy drinkers, smokers and those taking certain medications need to be much more aware of their B6 levels, he added. People with kidney or malabsorption syndromes such as chronic kidney disease, celiac disease, ulcerative colitis, or Crohn’s disease may also be prone to vitamin B6 deficiency.
Keep in mind that those who are deficient in B6 also tend to be deficient in other B vitamins, Dr. Tucker said, so if you need to supplement your diet, you’re better off taking a B-complex supplement, which typically contains all eight B vitamins in a single dose.
But if you’re not deficient, Dr. Tucker added, you probably don’t need to take a supplement.
“I would always support a food-first approach,” Ms. Eastwood agreed. “If you’re perhaps feeling more fatigued, not feeling quite yourself, and you’re aware that you may not be eating many foods that contain B6,” then that could indicate that you need to turn to more B6. rich foods
