Also known as pyridoxine, vitamin B6 is loaded with health benefits which include reducing the risk of heart disease, enhancing brain health, and mood regulation, improving the symptoms of premenstrual syndrome, and relieving nausea and vomiting during pregnancy in women. However, according to experts, this crucial nutrient can be extremely toxic if you overdose.

Recently, an elderly Australian man lost the ability to completely walk after he accidentally consumed more vitamin B6 than prescribed by his doctor, after was diagnosed with deficiency. The 86-year-old was reportedly taking 70 times the recommended daily dose and gradually began to lose any sensation in his legs.

Doctors say the recommended daily dose of B6 is 1.7 milligrams for men over 50 years.

Vitamin B6 is a water-soluble vitamin found naturally in food. The enzymes present in B6 help in performing various bodily functions like the breakdown of proteins, carbohydrates, and fats and supporting the strength of the immune system. It is also very important for brain development and regulation.

A good amount of vitamin B6 is found naturally in a variety of meats, fruits, and vegetables.

Even though experts say vitamin B6 toxicity is a rare phenomenon as the excess usually gets flushed out by the body through urine, extra amounts do get retained in the body and cause issues like neuropathy of legs and arms, and loss of control of body movements.

Usually, a mild deficiency of vitamin B6 does not cause any issues, however, many times it can lead to:

High doses of the vitamin can lead to serious neurological disorders like loss of feeling in the legs and imbalance.

Peripheral neuropathy is a kind of nerve damage that leads to tingling, burning, or numbness in your hands and feet. It occurs at low doses, even less than 50 mg, and is more likely to happen if you take more than one supplement.

These include sensitivity to sunlight, headache, depression and anxiety, abdominal pain, loss of appetite, painful skin lesions, heartburn, anemia, kidney issues, and reduced ability to sense pain or extreme temperatures.

A few tips to make sure you are getting enough B6 without risking toxicity. Include:

Before you resort to oral supplements, consider adding more B6-rich foods to your diet. Since B6 concentrations in food are typically small, the risk of B6 toxicity through food is low.

If you have been prescribed an oral B6 supplement, make sure to follow it to the hilt. Do not exceed the Food and Nutrition Board’s UL recommendation for your age.

If you still have reservations about taking a B6 supplement, make sure to talk through your concerns with your doctor to know all the additional information and precautions to put you at ease.

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