Vitamin B1, vitamin B2 and vitamin B6 all help your body make energy from the foods that you eat. The vitamins are present in meat, seafood, eggs, milk and cheese. If you eat a balanced diet, you probably get all of the vitamin B1, B2 and B6 that you need. Certain vitamins can cause health problems if you consume too much, and knowing how much is too much can help you prevent an overdose.
Vitamin B1, also called thiamin, keeps your heart, muscles and nervous system working the way they're supposed to. It also provides energy to your brain. Adult women need 1.1 milligrams of vitamin B1 each day, and adult men should have 1.2 milligrams. Vitamin B1 is a water-soluble vitamin, which means that if you take in more than you need, you'll excrete the excess in your urine. Because your body gets rid of what you don't need, it is highly unlikely that you'll take in too much vitamin B1, and there no known risk of poisoning connected to the vitamin.
Vitamin B2, also called riboflavin, plays a role in normal growth and the production of red blood cells. The daily requirement of vitamin B2 is 1.1 milligrams for women and 1.3 milligrams for men. Vitamin B2 is a water-soluble vitamin, so your body doesn't store excess amounts. Instead, any vitamin B2 that you consume that your body doesn't use is excreted in your urine. Because your body doesn't hold onto vitamin B2, there isn't an upper limit recommended for safety. Vitamin B2 has not been known to cause poisoning.
Vitamin B6, also a water-soluble vitamin, helps your body metabolize protein and fats. The daily recommended intake of vitamin B6 is 1.3 milligrams for adults between the ages of 18 and 50. After age 50, men need 1.7 milligrams a day and women need 1.5 milligrams. According to the National Institutes of Health, consuming too much B6 from food is unlikely. However, too much vitamin B6 in supplement form can cause adverse reactions. An excess of vitamin B6 can cause sensory neuropathy. It can also cause painful skin lesions, gastrointestinal problems, nausea and heartburn. Typically, the symptoms disappear if an individual stops taking the supplement. The upper limit for vitamin B6 intake is 100 milligrams per day.
You probably get plenty of vitamins B1, B2 and B6 from your diet, but if you suspect that you're deficient, talk with your doctor. You might benefit from a supplement. Don't take a vitamin supplement, especially a vitamin B6 supplement, without asking your doctor, however, because it's far easier to consume too much from a tablet or vitamin than from the foods you eat. Before taking any supplements, tell your doctor what other medications and supplements you take to be sure it doesn't interact with something you're already taking.
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