Can vitamin B6 really make you nauseous? As a water-soluble vitamin essential for various bodily functions, vitamin B6 is generally considered safe when consumed in appropriate amounts. However, there are instances where it can potentially cause nausea and other side effects. In this article, we’ll explore the relationship between vitamin B6 and nausea, providing you with the information you need to understand recommended intakes, food sources, deficiency, and safety considerations1.
Key Takeaways
- Vitamin B6, also known as pyridoxine, plays a crucial role in protein metabolism, cognitive development, and maintaining normal homocysteine levels.
- An estimated 10% of people in the United States have a vitamin B6 deficiency1.
- Excessive amounts of vitamin B6 from supplements can lead to nerve damage, skin rashes, and nausea1.
- Certain demographics, such as individuals with kidney problems, autoimmune disorders, or alcohol dependence, are more likely to have difficulty obtaining enough vitamin B61.
- Vitamin B6 can be an effective treatment for morning sickness during pregnancy when combined with the medication Unisom2.
Introduction to Vitamin B6
Vitamin B6, also known as pyridoxine, is a water-soluble vitamin that plays a crucial role in various metabolic processes within the human body. This essential nutrient exists in multiple forms, including pyridoxine, pyridoxal, and pyridoxamine, collectively referred to as vitamers of vitamin B63.
Definition and Forms of Vitamin B6
Vitamin B6 is the generic name for six compounds that exhibit vitamin B6 activity. The active coenzyme forms of vitamin B6 are pyridoxal 5′ phosphate (PLP) and pyridoxamine 5′ phosphate (PMP), which participate in a wide range of enzymatic reactions in the body3.
Functions and Importance of Vitamin B6
Vitamin B6 is involved in more than 100 enzyme reactions, primarily related to protein metabolism. It plays a vital role in the metabolism of amino acids, carbohydrates, and lipids, as well as the biosynthesis of neurotransmitters, which contribute to cognitive development. Additionally, vitamin B6 helps maintain normal levels of homocysteine, an amino acid in the blood3.
The versatility and importance of vitamin B6 are further emphasized by its involvement in various bodily functions, such as red blood cell formation, immune function, and the metabolism of one-carbon units3.
“Vitamin B6 in coenzyme forms performs a wide variety of functions in the body and is extremely versatile, with involvement in more than 100 enzyme reactions, mostly concerned with protein metabolism.”
In summary, vitamin B6 is a multifaceted nutrient that plays a crucial role in numerous metabolic processes, with its active coenzyme forms participating in a diverse array of enzymatic reactions essential for maintaining overall health and well-being3.
Recommended Intakes of Vitamin B6
Understanding the recommended dietary allowances (RDAs) for vitamin B6 is crucial for maintaining optimal health. The RDA for vitamin B6 varies based on age and gender. For adults aged 19-50 years, the RDA is 1.3 mg per day4. This increases to 1.7 mg per day for men aged 51 and older, and 1.5 mg per day for women aged 51 and older4. Pregnant women have a higher RDA of 1.9 mg per day, while lactating women require 2.0 mg per day4.
Recommended Dietary Allowances (RDAs) for Vitamin B6
- Men aged 14-50 years: 1.3 mg daily4
- Men aged 51 and older: 1.7 mg daily4
- Women aged 14-18 years: 1.2 mg daily4
- Women aged 19-50 years: 1.3 mg daily4
- Women aged 51 and older: 1.5 mg daily4
- Pregnant women: 1.9 mg daily4
- Lactating women: 2.0 mg daily4
The Food and Nutrition Board at the Institute of Medicine of the National Academies used a plasma PLP level of 20 nmol/L as the major indicator of adequacy to calculate the RDAs for adults4. The upper limit (UL) for vitamin B6 intake in adults 19 years and older is 100 mg per day, and toxic levels can occur from long-term, very high-dose supplementation of greater than 1,000 mg daily4.
“Vitamin B6 is one of eight B vitamins that are involved in over 100 enzyme reactions in the body.”5
Sources of Vitamin B6
Vitamin B6, also known as pyridoxine, can be obtained from a variety of food sources as well as dietary supplements. Understanding the different sources of this essential nutrient can help you ensure you’re meeting your body’s vitamin B6 requirements.
Food Sources Rich in Vitamin B6
Vitamin B6 is found in a wide range of foods, including animal products, plant-based foods, and fortified items. Some of the top dietary sources of vitamin B6 include:1
- Poultry, such as chicken and turkey
- Fish, particularly tuna, salmon, and trout
- Beef, pork, and organ meats like liver
- Potatoes and other starchy vegetables
- Non-citrus fruits, such as bananas, avocados, and watermelon
- Fortified cereals and grains
It’s estimated that adults in the United States obtain most of their dietary vitamin B6 from fortified cereals, beef, poultry, starchy vegetables, and some non-citrus fruits1. Approximately 75% of the vitamin B6 from a mixed diet is bioavailable, meaning it can be readily absorbed and utilized by the body1.
Vitamin B6 Dietary Supplements
In addition to food sources, vitamin B6 is available in dietary supplements. The most common form of vitamin B6 in supplements is pyridoxine hydrochloride (HCl)1. Some supplements may also contain the active form of vitamin B6, known as pyridoxal 5′-phosphate (PLP)1. Vitamin B6 supplements are available in various forms, including oral capsules, tablets (including sublingual and chewable), and liquids1.
Absorption of vitamin B6 from supplements is similar to absorption from food sources and does not differ substantially among the various supplement forms1. However, it’s important to note that excessive intake of vitamin B6 from supplements can lead to adverse effects, such as nerve damage, skin rashes, and nausea1.
It’s essential to consult with a healthcare professional before starting any vitamin B6 supplement regimen, especially if you have a specific medical condition or are taking medications that may interact with vitamin B6146.
Vitamin B6 Intakes and Status
When it comes to vitamin B6 intake, most children, adolescents, and adults in the United States are able to consume the recommended amounts7. The average intake is around 1.5 mg/day for women and 2 mg/day for men8. However, there are still concerning statistics – 11% of vitamin B6 supplement users and 24% of people in the US who do not take supplements containing vitamin B6 have low plasma PLP concentrations (less than 20 nmol/L)7.
Plasma PLP levels tend to be low in certain populations, including those with alcohol dependence, obesity, and pregnant individuals, especially those with preeclampsia or eclampsia, as well as those with malabsorption syndromes7. This is concerning, as vitamin B6 plays a crucial role in over 150 processes in the body8.
| Demographic | Recommended Vitamin B6 Intake |
|---|---|
| Men aged 14-50 | 1.3 mg daily4 |
| Women aged 14-18 | 1.2 mg daily4 |
| Women aged 19-50 | 1.3 mg daily4 |
| Pregnant women | 1.9 mg daily4 |
| Lactating women | 2.0 mg daily4 |
| Adults aged 50 and above | 1.5 mg (women) and 1.7 mg (men) daily4 |
While the majority of the population is meeting their vitamin B6 needs, it’s important to be aware of the potential for low vitamin B6 status in certain groups7. Monitoring plasma PLP levels and addressing any deficiencies can help ensure optimal health and prevent associated symptoms4.
“Vitamin B6 plays a crucial role in over 150 processes in the body, making it essential for overall health and well-being.”
Vitamin B6 Deficiency and Symptoms
While isolated vitamin B6 deficiency is uncommon, inadequate vitamin B6 status is often associated with low concentrations of other B-complex vitamins, such as vitamin B12 and folic acid9. As the deficiency progresses, it can lead to various concerning symptoms, including microcytic anemia, electroencephalographic abnormalities, dermatitis with cheilosis (scaling on the lips and cracks at the corners of the mouth), and glossitis (swollen tongue)9. Additionally, individuals with vitamin B6 deficiency may experience depression, confusion, and a weakened immune function9. In infants, the deficiency can cause irritability, abnormally acute hearing, and even convulsive seizures9.
Vitamin B6 deficiency is more common in people with liver, kidney, digestive or autoimmune diseases, as well as smokers, obese people, alcoholics, and pregnant women9. The symptoms of B6 deficiency can include skin rashes, cracked and sore lips, sore and glossy tongue, mood changes, weakened immune function, tiredness, low energy, burning pains in limbs, hands, and feet, seizures, and high homocysteine levels9.
Consuming a variety of meat, poultry, fish, vegetables, fruits, nuts, seeds, and legumes can easily meet the daily vitamin B6 needs9. Skinless turkey breast provides 40% of the Recommended Daily Intake (RDI) of vitamin B6 in a 3 oz serving, while other good sources include pork loin (33%), halibut (32%), sirloin steak (29%), skinless chicken breast (26%), and fruits like banana (22%) and avocado (11%)9.
Vitamin B6 deficiency is common in individuals with liver, kidney, digestive, or autoimmune diseases, smokers, obese individuals, alcoholics, and pregnant women10. Children aged 7-12 months need 0.3 milligrams of vitamin B6 per day to prevent deficiency, while individuals over 50 years old need at least 1.7 milligrams per day for men and 1.5 milligrams for women10. Pregnant women require 1.9 milligrams of vitamin B6 per day to avoid deficiency10.
Consuming foods rich in vitamin B6 such as poultry, beef, fish, root vegetables, fruits (excluding citrus and grapefruit), and legumes like chickpeas can help prevent deficiency10. The safe daily limit for adults for vitamin B6 intake is less than 100 milligrams per day10. Children under 6 months who are exclusively breastfed may experience symptoms of vitamin B6 deficiency10. Vitamin B6 deficiency in stroke survivors can increase the risk of depression, hip fracture, or other serious illnesses10.
Nearly 20% of the Indian population may have low levels of Vitamin B611. Vitamin B6 deficiency can cause symptoms like anemia, skin conditions, neurological issues, weakened immune function, nausea, and vomiting11. Groups at higher risk for Vitamin B6 deficiency from poor diet include strict vegetarians, vegans, and older adults11. Chronic heavy alcohol consumption can promote Vitamin B6 deficiency, and medications like isoniazid, penicillamine, and oral contraceptive pills are known to deplete levels of Vitamin B611. Vitamin B6 deficiency in pregnant women can lead to impaired growth and neurological disorders in babies11. Taking Vitamin B6 supplements is typically needed for more moderate or severe cases of deficiency, with a recommended daily dosage ranging from 10 to 100 mg, depending on the severity11.
“Recent studies suggest that vitamin B6 deficiency may be linked to an increased risk of stomach and esophageal cancer, as well as breast and prostate cancer.”10
can vitamin b6 make you nauseous
Vitamin B6, also known as pyridoxine, is generally considered safe when consumed in recommended amounts. However, in some cases, excessive intake of vitamin B6 supplements can potentially lead to nausea and other undesirable side effects12.
The recommended daily amounts of vitamin B6 vary by life stage, ranging from 0.1 mg for infants (birth to 6 months) to 2.0 mg for breastfeeding teens and women12. Foods rich in vitamin B6 include poultry, fish, organ meats, potatoes, starchy vegetables, and fruits (excluding citrus)12. Vitamin B6 deficiency is uncommon in the U.S., but certain groups, such as individuals with kidney issues, autoimmune disorders, and alcohol dependence, may be more at risk12.
While vitamin B6 supplements are commonly found in multivitamin/mineral supplements, primarily in the form of pyridoxine, they can potentially cause nausea and other side effects when taken in large doses12. An upper limit for daily vitamin B6 intake is set at 100 mg for adults to prevent adverse effects like severe nerve damage12.
Vitamin B6 supplements can also interact with certain medications, such as antibiotics, antiepileptic drugs, and asthma medications, potentially affecting their effectiveness and causing side effects12. In some cases, vitamin B6 may help with premenstrual syndrome symptoms and nausea and vomiting during pregnancy12.
It’s essential to consult with a healthcare professional before starting any vitamin B6 supplementation, especially in high doses, to ensure proper dosage and to avoid potential side effects like nausea12. Maintaining a balanced diet rich in vitamin B6-containing foods is generally the best way to meet your body’s needs for this essential nutrient12.
| Vitamin B6 Intake Recommendations | Amount |
|---|---|
| Infants (0-6 months) | 0.1 mg |
| Breastfeeding Teens and Women | 2.0 mg |
| Babies 7-12 months | 0.3 mg |
| Adults over 50 | 1.7 mg (men), 1.5 mg (women) |
| Pregnant Women | 1.9 mg |
| Safe Daily Limit for Adults | 100 mg |
As the table shows, the recommended daily amounts of vitamin B6 vary based on age and gender, with higher amounts needed during pregnancy and for older adults13. It’s important to note that the safe daily limit for adults is set at 100 mg to prevent adverse effects like nerve damage12.
“When taken in high doses (500mg or higher) for over 12 months, vitamin B6 can cause nerve-related issues like sensory neuropathy, ataxia, photosensitivity, gastrointestinal distress, and skin lesions.”14
In conclusion, while vitamin B6 is generally safe when consumed in recommended amounts, excessive intake of supplements can potentially lead to nausea and other side effects. It’s crucial to consult with a healthcare professional before starting any vitamin B6 supplementation, especially in high doses, to ensure proper dosage and to avoid potential adverse effects121314.
Vitamin B6 and Morning Sickness
Morning sickness, known as nausea and vomiting in pregnancy (NVP), is a common experience for many pregnant individuals, affecting up to 80% of those with child15. In severe cases, hyperemesis gravidarum can develop, with symptoms like severe nausea, weight loss, and electrolyte imbalances2. Fortunately, a combination therapy of vitamin B6 and the antihistamine doxylamine, sold over-the-counter as Unisom SleepTabs, has been shown to effectively manage and reduce these distressing symptoms.
Combination Therapy with Vitamin B6 and Unisom
The American College of Obstetricians and Gynecologists (ACOG) recommends taking 10 to 25 milligrams (mg) of vitamin B6 three times a day, every 6 to 8 hours, along with 12.5mg to 25mg of Unisom SleepTabs before bedtime16. This combination therapy has been studied in more than 200,000 pregnant women and has been found to have “no harmful effects on the fetus.”16 Studies have shown that this regimen can decrease nausea and vomiting by up to 70% in pregnant individuals experiencing NVP15.
Prescription Medication for Morning Sickness
If non-medication treatments, including the combination of vitamin B6 and Unisom, have not worked, the Food and Drug Administration (FDA) has approved a prescription medication called Diclegis for the treatment of morning sickness2. Diclegis has been extensively studied in pregnant women and has the highest safety rating available, meaning it poses no additional risk to the baby when taken during pregnancy2. The manufacturers of Diclegis recommend women take two tablets daily at bedtime, with the option to increase the dosage as needed2.
While vitamin B6 and Unisom can be an effective first-line approach, it is important to consult with a doctor or healthcare professional before taking any medications for morning sickness during pregnancy2. Proper management of this common condition can help ensure a more comfortable and healthy pregnancy for both the parent and the developing baby.
“Taking vitamin B-6 and doxylamine during pregnancy has ‘no harmful effects on the fetus,’ according to the American College of Obstetricians and Gynecologists (ACOG).”16
Safety and Side Effects of Vitamin B6
Vitamin B6, also known as pyridoxine, is generally considered safe when consumed in recommended doses through food sources6. However, taking high doses of vitamin B6 supplements can lead to a range of side effects that you should be aware of.
Potential Side Effects of Excessive Vitamin B6
While vitamin B6 usually has no side effects when used in recommended doses17, taking large doses for an extended period can cause side effects like headache, nausea, drowsiness, and numbness or tingling in the arms and legs17. In rare cases, a serious allergic reaction to vitamin B6 may occur, with symptoms such as rash, itching, swelling, severe dizziness, and trouble breathing17.
Excessive vitamin B6 intake can also lead to a lack of muscle control or coordination (ataxia) and painful, disfiguring skin lesions6. Vitamin B6 has been found to be safe for use during pregnancy and breastfeeding when taken in recommended doses17, but high doses may harm a nursing baby18.
Drug Interactions with Vitamin B6
Vitamin B6 supplements can interact with certain medications, such as altretamine (a chemotherapy drug), barbiturates, anticonvulsants like fosphenytoin and phenytoin, and levodopa (used to treat Parkinson’s disease)17. It is important to check with a healthcare provider before taking vitamin B6 supplements if you are using any medications, as these interactions can affect how the medications work and increase the risk of serious side effects6.
Additionally, vitamin B6 may interfere with certain lab tests, potentially causing false test results17. It is crucial to inform your healthcare provider about any vitamin B6 supplements you are taking to ensure proper monitoring and management of your health.
In summary, while vitamin B6 is generally safe when consumed through food, excessive intake from supplements can lead to a range of side effects, including nerve damage and skin lesions. Vitamin B6 can also interact with certain medications, so it is essential to consult with a healthcare provider before taking vitamin B6 supplements, especially if you are using any prescription or over-the-counter drugs18.
Conclusion
In summary, vitamin B6 is an essential nutrient with a wide range of functions in the body, but it can also potentially cause nausea and other side effects, particularly when taken in excessive doses or as a supplement19. While vitamin B6 is generally safe when consumed through food, it is important to be aware of the recommended intakes, food sources, and potential interactions with certain medications20. For individuals experiencing morning sickness or other nausea-related issues, a combination therapy of vitamin B6 and Unisom may be an effective treatment option, but it is always best to consult with a healthcare professional before starting any new supplement or medication regimen21.
The key takeaways on vitamin B6 and nausea are that while vitamin B6 can help alleviate nausea and vomiting during pregnancy, it is crucial to follow the recommended dosages and consult with a healthcare provider. Additionally, vitamin B6 has a wide range of other health benefits, from supporting brain function to reducing the risk of heart disease and colorectal cancer21. By understanding the importance of vitamin B6 and its potential impact on nausea, you can make informed decisions about your overall health and well-being.
In summary, the key points covered in this article include the definition and forms of vitamin B6, its functions and importance, recommended intakes, food sources, and the potential benefits and risks of supplementation19. By being aware of these critical aspects of vitamin B6, you can optimize your nutrient intake and manage nausea-related issues effectively.
FAQ
Can vitamin B6 make you nauseous?
Yes, consuming large doses of vitamin B6 from supplements can potentially cause nausea and other side effects, such as a lack of muscle control, skin lesions, heartburn, and sensitivity to sunlight. However, getting vitamin B6 from food sources generally appears to be safe, even in excessive amounts.
What are the side effects of taking too much vitamin B6?
Consuming large pharmacological doses of vitamin B6 can lead to a lack of muscle control or coordination of voluntary movements (ataxia), painful and disfiguring skin lesions, heartburn, nausea, sensitivity to sunlight (photosensitivity), numbness, and reduced ability to sense pain or extreme temperatures.
Can supplements cause nausea?
Yes, taking excessive amounts of certain supplements, including vitamin B6, can potentially cause nausea and other side effects. It’s important to follow the recommended dosages and speak with a healthcare professional before starting any new supplement regimen.
What are the symptoms of vitamin B6 toxicity?
Symptoms of vitamin B6 toxicity include a lack of muscle control or coordination of voluntary movements (ataxia), painful and disfiguring skin lesions, heartburn, nausea, sensitivity to sunlight (photosensitivity), numbness, and reduced ability to sense pain or extreme temperatures.
Can you be intolerant to vitamin B6?
Yes, some people may have an intolerance or sensitivity to excessive amounts of vitamin B6, particularly when taken as a supplement. This can lead to side effects like nausea, digestive issues, and other symptoms.
How much vitamin B6 can cause nausea?
Consuming large pharmacological doses of vitamin B6, typically in excess of 100 mg per day, can potentially lead to nausea and other side effects. The recommended dietary allowance (RDA) for adults is 1.3-1.7 mg per day, and it’s generally safe to consume vitamin B6 from food sources.
Can vitamin B6 help with morning sickness?
Yes, the American College of Obstetricians and Gynecologists (ACOG) has recommended a combination therapy of 10-25 mg of vitamin B6 taken 3 times a day, along with 12.5-25 mg of the medication Unisom SleepTabs once before bed, as an effective treatment for managing morning sickness and reducing symptoms of vomiting and nausea during pregnancy.
Source Links
- Vitamin B6: What You May Need To Know – https://www.healthline.com/health/vitamin-b6
- Treating Morning Sickness with Unisom and Vitamin B6 – https://www.healthline.com/health/pregnancy/unisom-and-b6
- Office of Dietary Supplements – Vitamin B6 – https://ods.od.nih.gov/factsheets/VitaminB6-HealthProfessional/
- Vitamin B6 – https://nutritionsource.hsph.harvard.edu/vitamin-b6/
- Top7 Benefits of Vitamin B6 – https://health.clevelandclinic.org/vitamin-b6
- Vitamin B6 (Pyridoxine) Information | Mount Sinai – https://www.mountsinai.org/health-library/supplement/vitamin-b6-pyridoxine
- Vitamin B6 toxicity: what it is and what causes it – Blog | Everlywell: Home Health Testing Made Easy – https://www.everlywell.com/blog/b-vitamins/vitamin-b6-toxicity/
- Vitamin B6: Benefits, Sources, Dosage, Side Effects | Ro – https://ro.co/supplements/vitamin-b6-what-is-it/
- 9 Signs and Symptoms of Vitamin B6 Deficiency – https://www.healthline.com/nutrition/vitamin-b6-deficiency-symptoms
- Signs of a lack of Vitamin B6 (pyridoxine) in the body – https://www.vinmec.com/en/news/health-news/signs-of-a-lack-of-vitamin-b6-pyridoxine-in-the-body/
- Vitamin B6 Deficiency: Signs, Symptoms, and Solutions – https://www.apollodiagnostics.in/blog/vitamin-b6-deficiency-signs-symptoms-and-solutions
- Office of Dietary Supplements – Vitamin B6 – https://ods.od.nih.gov/factsheets/VitaminB6-Consumer/
- Signs You’re Not Getting Enough Vitamin B6 – https://www.webmd.com/vitamins-and-supplements/ss/slideshow-vitamins-vitamin-b6-deficiency
- Does B6 help with nausea and morning sickness? – Blog | Everlywell: Home Health Testing Made Easy – https://www.everlywell.com/blog/b-vitamins/does-b6-help-with-nausea-and-morning-sickness/
- Does Vitamin B6 Help with Morning Sickness? – https://natalist.com/blogs/learn/does-vitamin-b6-help-with-morning-sickness
- Unisom and vitamin B-6 for morning sickness: Are they safe? – https://www.medicalnewstoday.com/articles/324672
- Pyridoxine (Vitamin B6) Oral: Uses, Side Effects, Interactions, Pictures, Warnings & Dosing – WebMD – https://www.webmd.com/drugs/2/drug-5427/pyridoxine-vitamin-b6-oral/details
- Vitamin B6 Uses, Side Effects & Warnings – https://www.drugs.com/mtm/vitamin-b6.html
- Vitamin B6 (Pyridoxine) – StatPearls – https://www.ncbi.nlm.nih.gov/books/NBK557436/
- Vitamin B6: Benefits, dosage, food sources, and deficiency symptoms – https://www.medicalnewstoday.com/articles/219662
- 9 Health Benefits of Vitamin B6 (Pyridoxine) – https://www.healthline.com/nutrition/vitamin-b6-benefits
