Brain Foods

Brain Foods

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If You Get Too Little

If You Get Too Little


Mild deficiencies of vitamin B6 can cause increased levels of the amino acid homocysteine, raising the risk of heart and vascular diseases. Severe deficiency is rare. When it occurs, symptoms can include skin disorders such as acne, dermatitis, and mouth sores. Neurological signs of a severe deficiency include insomnia, depression, and, in extreme cases, seizures.


If You Get Too Much


No adverse reactions have been reported with high intakes of vitamin B6 from foods. And when taking supplements, even long-term daily doses up to 100 mg are safe. However, in rare cases, taking 200 to 300 mg daily over time has resulted in nerve damage and associated numbness, weakness, and loss of function in the extremities. This serious consequence is more likely to occur when doses of more than 2,000 mg are consumed daily for lengthy periods (two months or more). Fortunately, nerve damage is reversible once the vitamin is discontinued.

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