Vitamin B6: why measuring is better than guessing

Vitamin B6 is essential for energy, nerves and the immune system, but long-term excessive intake can actually lead to nerve damage. Because many people supplement without measurement, the risk of complaints such as tingling and numbness grows. By specifically measuring vitamin B6, preferably also intracellularly, you prevent damage and supplement only when really needed.

"Too is never good ... except tequila," is sometimes joked. But unfortunately, when it comes to vitamins, that's really true. Vitamin B6 is a clear example.

Vitamin B6 is essential for your nervous system, energy metabolism and immune system. At the same time, excessive intake can actually damage your nerves. Therefore, regulations surrounding supplements are being tightened and it is becoming increasingly important to know your blood levels before supplementing.

In this blog, you'll read what's going on around vitamin B6, who's at risk and how to measure reliably.

What's going on with vitamin B6?

The Ministry of Health (VWS) is working on new rules for vitamin B6 in supplements. The reason is that the European Food Safety Authority (EFSA) has lowered the safe upper limit to 12 mg of vitamin B6 per day in 2023.

This is considerably lower than the current Dutch Warenwet limit of 21 mg. The reason is that long-term high intakes of vitamin B6 are associated with peripheral neuropathy, or nerve damage.

Typical symptoms are:

• Tingling in hands or feet
• Numbness or burning sensation
• Decreased fine motor skills
• Clumsiness or muscle weakness

Ironically, vitamin B6 in particular, which is necessary for a healthy nervous system, can cause damage in excess.

How much vitamin B6 do you really need?

The recommended daily allowance for adults is around 1.5 mg per day. This amount is usually easily obtained from food, such as:

• Chicken and fish
• Potatoes
• Bananas
• Whole grain products
• Eggs

Yet many people get extra vitamin B6 through:

• Multivitamins
• Sports Supplements
• Pre-workout formulas
• Energy drinks
• B-complex supplements

Often without knowing whether supplementation is actually necessary.

Not everyone responds the same to vitamin B6

According to RIVM, there are indications that some people may already develop symptoms at intakes below the safe upper limit of 12 mg per day. Sensitivity to vitamin B6 varies greatly from person to person.

Therefore, the RIVM recommends, among other things:

• Gathering more knowledge about individual sensitivity
• Clearer warnings on supplement labels
• Better education about potential risks

One vitamin B6 is not the other

Most supplements contain pyridoxine hydrochloride, a synthetic form of vitamin B6. The body must first convert it to its active form: pyridoxal-5-phosphate (P5P).

Not everyone converts pyridoxine as efficiently. In some people, this can cause accumulation, possibly contributing to symptoms.

Therefore, experts advocate:

• More research on differences between B6 forms
• Adjusted regulations by type of vitamin B6
• Cautious use of active forms such as P5P in sensitive individuals

The science on this is evolving, which makes measurement especially important.

Why measuring vitamin B6 is so important

Many people supplement vitamin B6 "just to be sure," without knowing their blood levels. This increases the risk of overdose.

The standard blood test measures PLP (pyridoxal-5-phosphate) in the blood and gives an initial impression. For unexplained symptoms, an intracellular measurement can be valuable because it shows how much vitamin B6 is actually available in the cells.

Intracellular B6 measurements are especially useful:

• For tingling, muscle weakness or numbness
• With long-term supplementation
• In case of symptoms despite normal serum values
• When impaired conversion of pyridoxine is suspected

The best test: vital B vitamins profile

The Vital B Vitamins Profile gives you insight into:

• Vitamin B6 (intracellular)
• Vitamin B12
• Folic acid
• Vitamin B1 and B2
• Other B vitamins involved in energy and nerve function

Blood sampling is possible at more than 1,000 locations in the Netherlands. In case of abnormal values, you will always be contacted personally by a doctor or medical expert.

Conclusion: more is not better

Your body does not operate a piggy bank model for vitamins. Too much can be just as harmful as too little, especially with vitamin B6.

Therefore, always have measurements taken before supplementing. That way, you'll avoid nerve problems and optimize your health based on facts rather than assumptions.

To measure is to know, and to know is to improve safely. And one thing remains true: too is never good ... except tequila. And even that in moderation.