If you’re reading this, you might want to explore new ways to enhance your health. You’re in good company.

Recently, there’s been a notable increase in the public’s interest in health and wellbeing—prompted by the pandemic, many people began reflecting on their health and are now searching for convenient products to improve it. This has led to the rise of vitamins and supplements, which wellness influencers often recommend as quick fixes for various health concerns.

Is Vitamin B6 one of the supplements you should consider adding to your routine?

First, it’s essential to know that the daily recommended intake of Vitamin B6 differs based on various factors, such as age and gender. Those who are pregnant or breastfeeding may require different amounts as well. Recommendations range from 0.1 mg for infants up to 6 months, going up to 2 mg for nursing women, according to the ODS. For context, a cup of chickpeas offers about 1.1 mg, 3 ounces of salmon has 0.6 mg, and a banana provides 0.4 mg.

Are you obtaining sufficient Vitamin B6 through your diet? Here’s what the experts have to say.

What Are the Benefits of Vitamin B6?

Vitamin B6 plays a key role in various bodily functions, such as metabolism, brain function, hemoglobin production, and the immune system, says dietitian Caroline Thomason, R.D., based in Washington, D.C.

Sources rich in Vitamin B6 include poultry, fish, organ meats, starchy vegetables like potatoes, and non-citrus fruits, according to the ODS. Experts believe that most individuals can fulfill their daily Vitamin B6 requirements through their diet alone, without needing supplements.

“If you’re not deficient, consuming a variety of foods will generally meet your vitamin and mineral needs without supplementation,” explains Thomason. “However, if you do have a deficiency or a specific condition that may benefit from supplementation, it’s worth considering for improved health and symptom relief.”

What Are the Symptoms of Vitamin B6 Deficiency?

According to health experts, Vitamin B6 deficiency is relatively rare in the U.S.

When a deficiency occurs, it may present with several symptoms: anemia, itchy rashes, scaly lips, cracks in the skin around the mouth, a swollen tongue, feelings of depression, confusion, and a compromised immune system, as noted by the ODS. Infants may also become fussy, be sensitive to sound, or experience seizures.

If you are experiencing any of these symptoms, it’s advisable to consult your primary care physician to determine if they are linked to a Vitamin B6 deficiency before considering supplements.

“Blood tests can identify deficiencies, and maintaining a balanced diet is vital for ensuring adequate Vitamin B6 levels,” Thomason advises.

Who Should Avoid Vitamin B6?

Another crucial reason to consult a medical professional is to confirm whether increasing your Vitamin B6 intake is safe.

While dietary sources of Vitamin B6 don’t usually lead to excessive intake, reliance on supplements can result in taking too much. According to the ODS, an overdose can lead to painful skin lesions, sensitivity to sunlight, nausea, heartburn, and in severe cases, nerve damage.

The ODS establishes a daily intake limit of 100 mg of Vitamin B6 for adults; however, other health organizations suggest that this upper limit should be significantly lower—around 12 mg—unless a healthcare provider advises otherwise.

Individuals with kidney issues or cancer should also seek advice from a healthcare professional prior to using Vitamin B6 supplements, Thomason points out, as they can interact negatively with certain medications.