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<\/p>\nFact checked by Nick Blackmer<\/p>\n
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Electrolyte and energy drinks often contain added vitamin B6\u2014levels that can add up quickly when combined with other supplements.
Credit: vgajic \/ Getty Images<\/p>\n
Vitamin B6 toxicity is rare but can occur with long-term high-dose supplement use or stacking multiple fortified products.<\/p>\n
Energy and electrolyte drinks can contribute significant B6, especially when combined with other supplements throughout the day.<\/p>\n
Reading labels and limiting unnecessary supplements can help prevent exceeding safe vitamin B6 intake levels.<\/p>\n
There\u2019s no shortage of energy and electrolyte drinks on store shelves right now, and while they can be tasty ways to help perk you up or increase hydration, they may also be pushing you past the recommended limits of vitamin B6\u2014especially if you\u2019re regularly stacking multiple products, like multivitamins, electrolyte powders, and energy drinks.<\/p>\n
Can You Take Too Much Vitamin B6?<\/p>\n
Vitamin B6 (pyridoxine) is an essential nutrient that impacts nerve function, red blood cell formation, and can support immune health, among other things. And while it is possible to take too much, it\u2019s unlikely to be a problem unless you\u2019re consuming extremely high doses over long periods of time.<\/p>\n
That\u2019s because vitamin B6<\/a> is water-soluble. \u201cWater-soluble vitamins are not stored in our body, and any excess amount we take in will end up being lost through our urine,\u201d Jessica Garay<\/a>, PhD, RDN, CSSD<\/a>, a registered dietitian, assistant professor in the Department of Nutrition and Food Studies at Syracuse University, and owner of Major League Wellness, told Health.<\/p>\n The Recommended Dietary Allowance (RDA) for vitamin B6 for most adults aged 19\u201350 years old is 1.3 milligrams (mg) per day. (The RDA is higher during pregnancy and lactation.) The Tolerable Upper Intake Level (UL) for vitamin B6 is 100 mg per day for adults 19 years and older.<\/p>\n Vitamin B6 is found naturally in many foods\u2014chickpeas, fish, poultry, bananas\u2014and so deficiencies are rare. It\u2019s also unlikely to get too much vitamin B6 from food; toxicity typically comes from supplements, which often contain higher, more concentrated amounts.<\/p>\n What Happens If You Get Too Much?<\/p>\n Though B6 toxicity is rare, it\u2019s not impossible\u2014and it appears to be increasing. The National Poison Data System\u2019s annual reports showed a roughly 40% increase in cases over 10 years, from 311 cases in 2014 to 439 cases in 2024.<\/p>\n A serious side effect from too much B6 is peripheral neuropathy<\/a>, or nerve damage. Symptoms include tingling or numbness in the hands and feet, less sensitivity to heat or cold, or weakness in the limbs. Sensitivity to light, nausea, and heartburn can also result from too much B6.<\/p>\n \u201cSeverity varies based on the level of toxicity and the supplement dosage the person was taking,\u201d registered dietitian Sara Riehm<\/a>, RD, LD\/N, CSOWM<\/a>, told Health. \u201cBecause there are lots of conditions that can cause [peripheral neuropathy], it\u2019s very important to be transparent about the supplements you\u2019re taking when seeking treatment.”<\/p>\n For patients who developed peripheral neuropathy from vitamin B6 toxicity, \u201cmany recover within six months of stopping their B6 supplement, but some do not,\u201d said Riehm.<\/p>\n Why Electrolytes, Energy Drinks, and Other Supplements Are Part of the Conversation<\/p>\n Electrolyte and energy drinks often include B6, as well as other vitamins and minerals, in amounts that exceed the RDA or UL\u2014some electrolyte powders have several times the RDA of B6 in a single serving. On their own, these products may not pose a risk, but the concern is how easily intake can add up when multiple products are used daily over time.<\/p>\n According to an interview with NBC News<\/a>, a 36-year-old Colorado woman reportedly experienced vitamin B6 toxicity or poisoning from consuming electrolyte drink mixes daily\u2014the packets, she said, contained 1.93 mg of vitamin B6, almost 150% of the recommended daily amount.<\/p>\n After experiencing strange symptoms, like vertigo, heart palpitations\u2014and eventually developing peripheral neuropathy\u2014blood tests confirmed that she had vitamin B6 levels more than twice the upper limit, and was told to stop drinking the electrolyte drinks.<\/p>\n Additionally, while not linked to energy or electrolyte drinks specifically, the Australian government in November 2025 moved to tighten restrictions on supplements containing high levels of the vitamin. Beginning in 2027, products containing more than 50 mg per daily dose will be sold behind the counter at pharmacies.<\/p>\n How to Avoid Accidentally Getting Too Much<\/p>\n Supplementing with vitamin B6 isn\u2019t necessary for most people. \u201cIf you eat a variety of foods, particularly plant and animal proteins<\/a>, you will hit your daily needs from diet alone,\u201d said Garay.<\/p>\n And while it\u2019s also rare to experience vitamin B6 toxicity, it\u2019s still a good move to read the product labels of all supplements and electrolyte products for their B6 content\u2014especially if you regularly stack different products, like multivitamins, B-complex supplements, electrolyte powders, and energy drinks.<\/p>\n Experts say you may want to consider whether you actually need all of those dietary supplements<\/a>: \u201cNot everyone needs an electrolyte drink every day,\u201d said Riehm. She recommends them to her clients only in certain situations: when they\u2019re going to be exercising for an hour or more, will be sweating excessively, or have diarrhea or vomiting that could cause dehydration and an electrolyte imbalance.<\/p>\n \u201cOtherwise, these drinks are adding in a bunch of nutrients we don\u2019t necessarily need,\u201d said Riehm. \u201cVitamin B6 is a great example of that.\u201d And while each product alone may seem harmless, it\u2019s the cumulative intake that can quietly push you past safe levels.<\/p>\n