Debating the possible harm from B-6

[mhjohnson]

In the Teen section, much confusion is being yacked out about the proper dosage of B6. Since some are suggesting high doses such as 500 mg, I think it would be good for some more mature gentlemen to analyize some information regarding the harmful effects of overdosing with this vitamin.

Take a look here: http://forum.bodybuilding.com/showthread.php?t=328535

[edplayer]

This is from PDR For Nutritional Supplements:

ADVERSE REACTIONS

Doses of vitamin B6, typically in the form of pyridoxine, of up to 200 milligrams daily are generally well tolerated. One report showed sever sensory neuropathy in seven adults after pyridoxine intakes that started at 50 to 100 milligrams/day and were steadily increased to 2 to 6 grams/day over 2 to 40 months. None of the subjects in the report showed sensory neuropathy at doses of pyridoxine of less than 2 grams/day. There is one report of a woman who had been taking 200 milligrams/day of pyridoxine for 2 years without showing sensory neuropathy who developed sensory neuropathy after she increased her pyridoxine dose to 500 milligrams/day. There are rare reports of sensory neuropathy occurring at pyridoxine doses in the range of 100 to 200 milligrams/day. The Food and Nutrition Board of the Institute of Medicine of the U.S. National Academy of Sciences has concluded that reports and studies showing sensory neuropathy at doses of pyridoxine less than 200 milligrams/day are weak and inconsistent, with the weight of evidence indicating that sensory neuropathy is unlikely to occur in adults taking pyridoxine at doses less than 500 milligrams/day.

Other adverse reactions reported with high doses of pyridoxine, include nausea, vomiting, abdominal pain, loss of appetite and breast soreness. Rare cases of pyridoxine-induced photosensitivity have been reported.

[Max Protein]

The only possible way you could overdose from the B-vitamins is to supplement with them. Otherwise, it's really not possible. Most carb foods contain B-vitamins needed to metabolise carbs so you shouldn't really need to supplement with B's anyway.