Vitamin B6 for Pregnancy: Benefits, Uses, & Safety

Pregnancy comes with a lot of changes, both exciting and a little overwhelming. Between all the new vitamins, supplements, and health advice, it’s easy to get lost.

One vitamin that often comes up is Vitamin B6, especially when talking about managing pregnancy-related nausea or boosting energy. But how much do you really need? And is it safe to take, especially in higher doses? We’re here to break it all down.

We’ll cover everything you need to know about Vitamin B6 during pregnancy: what it does, how much you should take, and what to do if you accidentally take too much.

What Is Vitamin B6?

Vitamin B6, or pyridoxine, is a water-soluble vitamin that plays a big role in helping your body use and store energy from food. It also helps make red blood cells and is involved in nerve function.

While those might sound like boring, behind-the-scenes tasks, they’re really important for keeping you and your baby healthy [*].

During pregnancy, Vitamin B6 becomes even more important. It helps support your baby’s brain and nervous system development, plus it plays a part in the formation of hemoglobin, which carries oxygen in your blood [*][*].

So Vitamin B6 is doing a lot of heavy lifting, even though you might not notice it.

Is B6 Safe During Pregnancy?

Yes, Vitamin B6 is generally considered safe during pregnancy, especially when you take it in the right amounts. In fact, it’s often recommended to help manage nausea and to support overall pregnancy health [*].

Since Vitamin B6 is water-soluble, your body doesn’t store it the way it does with fat-soluble vitamins. This means any extra B6 is typically flushed out of your system through urine, making it harder to get “too much.”

But, as with anything, balance is key. Taking more than the recommended amount can lead to side effects, which we’ll get into in a bit [*].

What Does Vitamin B6 Do for Pregnancy?

Vitamin B6 is like a supercharger for a pregnant woman's body, offering a wide range of benefits that help her feel her best while supporting the growth of her baby!

However, when you’re pregnant your body naturally loses more Vitamin B6 so it’s important to make sure that you’re getting enough to keep things running smoothly [*].

Helps Relieve Morning Sickness

If you’ve been battling nausea or vomiting, you might already know that Vitamin B6 is a go-to for managing morning sickness. Studies show that taking B6 can help reduce nausea, which is why many doctors recommend it for women dealing with those pesky pregnancy symptoms, especially in the first trimester [*][*].

Supports Baby’s Brain Development

Vitamin B6 plays a role in the development of your baby’s brain and nervous system. It helps produce important brain chemicals, like serotonin and dopamine, which can affect mood, focus, and even sleep patterns. It can also help develop neurotransmitters associated with learning and memory [*][*].

Boosts Your Energy

Pregnancy can sometimes leave you feeling wiped out, especially during the early months when your body is working overtime. Vitamin B6 supports the metabolism of carbohydrates, proteins, and fats, helping your body turn these nutrients into glucose, the main source of energy. So basically, Vitamin B6 helps convert the food you eat into energy! [*][*].

Reduces Leg Cramps

If you’ve been waking up in the middle of the night with cramps, it could be due to a Vitamin B6 deficiency. Vitamin B6 helps regulate your electrolyte balance and promotes proper muscle function. Making sure that you’re getting enough B6 can help prevent those painful and annoying leg cramps that often pop up during pregnancy. It can even help with menstrual cramps too [*][*][*].

How Much B6 Do Pregnant Women Need?

The recommended daily intake of Vitamin B6 during pregnancy is only 1.9 mg. That’s not a ton, and you can easily hit this target through a balanced diet that includes foods high in B6 [*].

How Much B6 Is Safe During Pregnancy?

While the recommended amount is fairly low, many women take higher doses when trying to combat nausea.

Pregnancy-safe supplements can have doses between 10 mg and 25 mg, which is still well below the levels that could cause any problems. The tolerable upper intake level (UL) for vitamin B-6 for adults is 100 mg, but it’s worth noting that the European Union has a stricter UL at only 25 mg.

It’s hard to get “too much” B6 from simply eating foods that are high in B6, but pay attention to the dosage of any supplements you take to make sure you aren’t surpassing your recommended daily amount of 1.9 mg of B6 by too much [*][*][*].

Is 100mg of B6 Safe During Pregnancy?

100 mg of Vitamin B6 is usually not recommended during pregnancy unless your doctor specifically advises it.

While B6 is water-soluble and your body typically flushes out any extra, taking high doses for extended periods of time can cause issues, such as nerve damage. In fact, one study found that people who have B6 toxicity from too much B6 actually had similar symptoms to people who had a B6 deficiency.

This means that taking an excessive amount of B6 doesn’t even help with some of the symptoms that you may be trying to treat with it, so moderation is key [*][*].

I Accidentally Took 100mg of B6 While Pregnant; What Should I Do?

If you’ve accidentally taken a higher dose of Vitamin B6, don’t freak out just yet. One-time overuse of 100 mg is unlikely to cause serious harm since it is within the UL of most adults, but it’s still a good idea to reach out to your healthcare provider for advice if you’re worried.

Most of the serious negative effects of B6 are caused by large doses over extended periods of time. Consuming a large amount once by accident will most likely not have any major impact.

In most cases, your body will just process and get rid of the excess, but it’s always better to be safe and get some professional input [*][*].

How to Get Enough B6 While Pregnant

You don’t necessarily need supplements to get enough Vitamin B6 during pregnancy. A well-rounded diet can cover all your needs. Here are some foods that pack a punch when it comes to B6 [*]:

Foods High in Vitamin B6

• Poultry
• Potatoes
• Avocados
• Pistachio Nuts
• Chickpeas
• Brown Rice
• Fish
• Bananas
• Sunflower Seeds

Vitamin B6 Supplements

If you’re having trouble getting enough B6 from food alone, you might want to consider a supplement. Many prenatal vitamins already contain B6, but if you’re dealing with severe nausea or another issue, your doctor may suggest a separate B6 supplement.

Vitamin B6 Pregnancy Side Effects

While Vitamin B6 is generally safe, taking too much can cause some side effects, especially in high doses over long periods of time. Here are a few to watch out for:

Nerve Damage (Neuropathy)

Taking too much vitamin B6, especially through supplements, can lead to nerve damage. This can cause symptoms like numbness or tingling, but these usually improve once you stop the high doses [*][*].

Digestive Issues

Some people can experience mild digestive upset, like nausea or stomach discomfort when they take higher doses of Vitamin B6 since taking too much can overwhelm the body’s ability to process it correctly [*].

Sensitivity to Light

A study in rats suggested that high doses of vitamin B6, when combined with UV light exposure, might increase the risk of developing skin cancer. The research indicated that B6 could affect the growth of skin cells under UV radiation, though this was observed in animals, and more research is needed to understand the potential risks for humans [*][*].

When Should You Not Take Vitamin B6?

While most people can take Vitamin B6 safely, there are times when you should be cautious [*][*]:

• If you have nerve problems or are prone to neuropathy, it’s best to avoid high doses of B6.
• If you’re taking medications that interact with Vitamin B6 such as altretamine, levodopa, phenobarbital, or phenytoin consult your doctor before taking any B6 supplements.
• If you’ve been prescribed high doses of B6 without medical supervision, it’s better to stick to what your doctor recommends and not add any additional B6 intake on top of that.

Vitamin B6 and Pregnancy FAQ

How fast does B6 work for nausea?

It depends on the person and a variety of factors, such as their lifestyle, baseline vitamin levels, and medications they are taking. Remember that regular use is important to it working properly [*].

When should you stop taking B6 while pregnant?

If you notice any weird symptoms like tingling in your hands or feet, or if your doctor advises you to stop, it’s time to discontinue [*].

Can Vitamin B6 prevent miscarriage?

There’s no evidence to suggest that Vitamin B6 can prevent miscarriage. However, it does help support overall pregnancy health and Vitamin B6 deficiency has been linked to preterm birth [*].

Is 100 mg of B6 too much for pregnancy?

Yes, 100 mg is generally considered too much for pregnancy unless your doctor says otherwise. Most prenatal vitamins contain much lower doses [*].

Can you take B6 and prenatal vitamins together?

Yes, you can, but most prenatal vitamins already contain Vitamin B6 as part of the recommended nutrients. The recommended daily allowance (RDA) of B6 for women during pregnancy is currently 1.9 mg/day. So if you aren’t getting enough B6 from your prenatal vitamins you can supplement them with additional B6, as long as it does not exceed the RDA [*].

Do most prenatals have B6?

Yes, most prenatal vitamins include Vitamin B6 because it is an important nutrient during pregnancy.

Can too much B6 cause birth defects?

There is no clear evidence linking excessive Vitamin B6 intake with birth defects. However, taking too much Vitamin B6 in the form of supplements during pregnancy is not recommended due to the potential for other side effects, such as nerve damage and sensory neuropathy, particularly when intake exceeds the UL of 100 mg per day.

However, B6 deficiency has been linked to preterm birth and one study found that B6 deficiency led to a 61% higher chance of a child being born with an orofacial cleft [*][*].

The Bottom Line

Vitamin B6 is an important nutrient during pregnancy, offering all kinds of benefits like reducing nausea, supporting your baby’s brain development, and boosting your energy levels. The key is to get the right amount.

Stick to the recommended daily intake, and talk to your healthcare provider if you’re thinking about taking higher doses or if you’ve accidentally taken too much.

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