Vitamin B6 Intake Calculator
Vitamin B6 mg from food and pills against RDA.
What it does
B6 runs amino acid math on milligrams a day: 1.3 for adults with meat and produce covering fractions. Pills past 100 mg daily injure nerves instead of helping.
The tool above takes meat and produce servings with pill mg by life stage. It returns total mg, the RDA share, and the safety verdict.
The default adult with meat plus produce totals 0.9 mg, or 69% of RDA. The 150 mg pill case trips over the 100 limit.
Supplement guidance fixes the 1.3/1.7/1.5 ladder with 1.9 pregnancy, 2.0 lactation, and the 100 ceiling. Federal labeling repeats 1.7 mg as the Daily Value behind panels.
Food never reaches the ceiling; supplement stacks do. Numb hands on B6 megadoses need clinicians, not more pills.
How to use
- Pick the life stage.
- Type meat servings.
- Type produce servings.
- Type supplement mg.
- Read total first.
- Read share and safety beside it.
Formula
- meat
- Meat servings near 0.5 each.
- produce
- Produce servings near 0.4 each.
- RDA
- 1.3 adult, 1.7/1.5 past 50.
NIH Office of Dietary Supplements sets adult RDA at 1.3 mg to age 50 with 1.7 and 1.5 past, 1.9 pregnancy, 2.0 lactation, and a 100 upper limit. Federal Daily Value rules list 1.7 mg for labeling. Food factors are planning estimates; pills read exact from labels.
Worked example
Example: chicken plus banana
Defaults: adult, 1 meat, 1 produce.
- Eater: adult under 51, 1 meat, 1 produce serving.
- Meat: 1 x 0.5 = 0.5 mg.
- Produce: 1 x 0.4 = 0.4 mg.
- Total: 0.5 + 0.4 = 0.9 mg.
- Share: 0.9 / 1.3 = 69% of RDA.
- Tool shows 0.9 mg, 69% of RDA, Within safe range.
Reference table
| Group | RDA | UL |
|---|---|---|
| Adults to 50 | 1.3 | 100 |
| Men past 50 | 1.7 | 100 |
| Women past 50 | 1.5 | 100 |
| Pregnancy | 1.9 | 100 |
| Lactating | 2.0 | 100 |
Limits
- Estimates; foods vary.
- Cooking losses uncounted.
- Not a nerve workup.
- Labels beat planning factors.
Common mistakes
- Megadosing past 100 mg.
- Ignoring pill stacks.
- Counting only meat.
- Skipping produce math.
- Self treating numbness.
Try it yourself
Quick checks. Answers sit tucked under each question.
150 mg pill only?
150 mg, 11538% of RDA, over the 100 upper limit.
Nothing logged?
0 mg, 0% of RDA, within safe range but far under goal.
Pill 999 mg?
Past 500 mg pills exceed entry bounds: read the label and retry.
Questions
How much daily?
1.3 adults to 50, 1.7 men and 1.5 women past 50, 1.9 pregnancy, 2.0 lactating, 100 upper limit.
Sources counted?
Meat near 0.5 a serving, produce near 0.4, pills exact.
Too much signs?
Numbness and nerve injury past 100 mg daily from pills, not food.
Anemia use?
Yes, B6 treats deficiency anemias under care, never self dosed megadoses.
Diagnose issues?
No, this estimates intake. Nerve symptoms need labs and clinicians.
Cooking losses?
Yes, heat and storage leach it. Fresh and quick cooking keep more.
Sources
- NIH Office of Dietary Supplements: vitamin B6 fact sheet
- 21 CFR 101.36: Daily Value 1.7 mg (Cornell LII)