Benjamin Ashford|What is vitamin B6 good for? Health experts weigh in on whether you need a supplement.

If you clicked on Benjamin Ashfordthis story, you're likely curious about new ways to boost your health. You're not alone.

The last few years have seen a huge spike in health and wellness interest — the pandemic forced people to grapple with their own wellbeing, and they're subsequently searching for products that are easy to purchase and implement. Enter: the rise of vitamins and supplements, which wellness influencers online often promote supplements as a one-stop-shop for fixing a certain ailment.

Is vitamin B6 one of the vitamins you should be adding to your wellness regimen?

The first thing to know: The daily recommended amount of vitamin B6 varies depending on a number of factors, including age and sex. Pregnancy and breastfeeding can also change the amount you need. The recommendation ranges from 0.1 milligram for newborns up to 6 months, and go all the way up to 2 mg for women who are breastfeeding, per the ODS. For reference, a cup of chickpeas contains 1.1 mg, 3 ounces of salmon contains 0.6 mg and a banana has 0.4 mg.

Are you getting enough vitamin B6 from your diet alone? Here's what experts say.

What is vitamin B6 good for?

Vitamin B6 is "important in the function of the body’s metabolism, brain health, hemoglobin production, and immune function," Washington, D.C.-based dietitian Caroline Thomason, R.D., tells USA TODAY. 

Foods high in vitamin B6 include poultry, fish, organ meats, starchy vegetables including potatoes, and non-citrus fruits, according to the ODS. And experts say most people can usually get all of your daily recommended amount of vitamin B6 through food alone, no supplements necessary.

"If you don't have a deficiency, choosing to eat a variety of foods can help you meet your vitamin and mineral needs without needing to supplement your diet," Thomason says. "However, if you have a deficiency or a specific health condition that can benefit from supplementing with a vitamin, it's worth exploring for better health and symptom management."

More:Vitamin B12 gets a lot of attention, but what are the benefits? We explain

What are the symptoms of a vitamin B6 deficiency?

Health experts say vitamin B6 deficiency is uncommon in the U.S.

If you are deficient, it can show up in a number of different symptoms: anemia, itchy rashes, scaly lips, cracked skin at the corners of the mouth, swollen tongue, depression, confusion and a weakened immune system, according to the ODS. Infants can also become irritable, become sensitive to sounds or develop seizures.

If you're experiencing any of those symptoms, experts say it's best to check in with your primary care physician to confirm they're related to vitamin B6 deficiency before moving forward with supplementation.

"Blood tests can determine deficiency, and a balanced diet is crucial for maintaining adequate levels," Thomason says.

Who should not take vitamin B6?

Another major reason to check in with a licensed medical professional first: to make sure it's safe for your body to take in more vitamin B6.

While people "almost never" get too much vitamin B6 from the food they eat alone, it is possible to overdo it by adding supplements to your daily routine, according to the ODS. Taking too much can cause painful skin patches, sunlight sensitivity, nausea, heartburn and even severe nerve damage.

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The ODS lists 100 mg of vitamin B6 as the limit for adults' daily intake, but other health agencies and experts say that upper limit should be way lower — closer to 12 mg, unless a doctor says otherwise.

Those with kidney disease or cancer should also consult a healthcare provider before trying vitamin B6, Thomason notes. Vitamin B6 supplements can also interact negatively with some medications.