More Is Not Always Better

What You Should Know About Vitamin B6

I say this all the time with clients:

More is not always better.

And nowhere is that more relevant right now than in the supplement world.

We live in a time where access to education, products, and wellness tools is unprecedented. Social media can introduce us to incredible resources, and it can also make it feel like we need to take all the things.

Protein powders. Greens powders. Electrolyte mixes. Multivitamins. Energy drinks. Adaptogens. Hormone support blends.

When someone asks me if they should take XYZ, my first question is always:

What problem are you trying to solve?

Supplements should never be random. And they should never be endless.

I do not recommend supplements without a full health intake, including medications and other supplements, because stacking products can quickly create imbalances.

And here’s something most people don’t realize:

Every supplement you take is processed through the liver.

Nearly all vitamins, minerals, and herbs are absorbed through the digestive tract and then metabolized in the liver. In recommended doses, many are safe and helpful.

But high-dose supplementation can strain the liver.

In fact, herbal and dietary supplements account for approximately 20% of liver injury cases.

That is not insignificant.

The B6 Issue

One toxicity that has been increasingly brought to my attention is Vitamin B6 (pyridoxine).

Vitamin B6 is essential. It plays a role in:

• Nerve health

• Protein metabolism

• Blood sugar regulation

• Brain development

• Mood and energy support

It is especially important during pregnancy and infancy.

But here’s the problem:

B6 toxicity is rising due to widespread, unchecked use of high-dose supplements, often exceeding 50 mg per day.

For reference, the Recommended Dietary Allowance (RDA) for most adults is around 1.3–1.7 mg per day.

Yet many supplements contain 25 mg, 50 mg, even 100 mg, and that’s before you factor in:

• Multivitamins

• Energy drinks

• Greens powders

• Protein powders

• “Stress” or “Energy” blends

It adds up quickly.

Excessive pyridoxine can accumulate in the body and lead to peripheral neuropathy, which may include:

• Numbness

• Tingling

• Burning pain

• Difficulty walking

• Nerve damage that can sometimes be permanent

And many people have no idea B6 is even in the products they’re using.

The global B6 supplement market is projected to exceed $700 million by 2030. Companies continue adding more nutrients to products because “more” sells.

But more is not always better.

Food First. Always.

My goal is always to help clients get as many vitamins and minerals as possible from food.

Vitamin B6 is naturally found in:

• Salmon and tuna

• Chicken and beef

• Eggs

• Milk and ricotta

• Chickpeas

• Sweet potatoes

• Spinach

• Peas

• Bananas

• Avocado

Food provides nutrients in balanced, physiologic doses, alongside cofactors that help the body use them properly.

Supplements are meant to supplement, not replace, a clean, nourishing diet.

And they should be reviewed regularly (ideally every 3 months), not taken indefinitely without reassessment.

The Takeaway

Before adding another product to your routine, pause and ask:

• What problem am I trying to solve?

• Do I know how much of this nutrient I’m already getting?

• Has anyone reviewed my full supplement stack?

If you are experiencing unexplained tingling, numbness, or nerve symptoms, especially if you are taking high-dose B6, it’s worth looking more closely.

Supplementation should be intentional. Strategic. Personalized.

Not trendy. Not stacked. Not endless.

Because more is not always better.

Inside my private client work, we always begin with a comprehensive health intake and full supplement review. We look at everything you’re taking, why you’re taking it, and whether it truly supports your goals — or if it’s time to simplify.

If you’re ready for a thoughtful “tune-up,” reply to this email and we’ll schedule your review.

Your body deserves clarity, not excess.

¹ Recent reporting highlights the growing concern around B6 toxicity, including a case involving excessive intake from electrolyte drinks and supplements. See: NBC News, “Vitamin B6: What to know about safety in electrolyte drinks and supplements.”