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evidence · mechanism · dose
Supplements/Vitamin

Vitamin B6 (Pyridoxine)

aka P5P · Pyridoxal-5-phosphate

Cofactor for >100 enzymes including neurotransmitter synthesis.

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Overview

Cofactor for >100 enzymes including neurotransmitter synthesis.

Natural sources
  • Poultry
  • Fish
  • Potatoes
  • Chickpeas
Common forms
  • Pyridoxine HCl
  • P5P (active)

Forms & variants of Vitamin B6 (Pyridoxine)

Different chemical forms of Vitamin B6 (Pyridoxine) behave differently. Browse each form's mechanism, bioavailability, and best-use context.

P-5-P (active B6)
P-5-P (Pyridoxal-5-Phosphate)

Active coenzyme form of B6 — preferred over pyridoxine HCl for sensitive populations.

Mechanism of action

PLP cofactor for transaminases and decarboxylases including DDC (dopamine, serotonin, GABA synthesis).

Pathways
  • · Amino acid metabolism
  • · Neurotransmitter synthesis

Effects on the body

Supports
Serotonin & GABA synthesis
Decreases
Homocysteine

Organ system effects

Brain & CNS

Required for monoamine synthesis.

Evidence-based benefits

Reduces PMS symptoms

Moderate evidence

Reduces nausea in pregnancy

Strong evidence

Potential side effects

Common
    Rare
      Serious
      • · Sensory neuropathy >200 mg/d chronically

      Drug interactions

      Levodopa (without carbidopa)
      Peripheral conversion reduces CNS effect.
      moderate

      Supplement interactions

      Pairs well with
      • A high-quality multivitamin
        Covers micronutrient cofactors that support most supplement pathways.
      • Omega-3 (EPA/DHA)
        Foundational anti-inflammatory support that complements most regimens.
      Avoid combining with

      No specific avoidances listed.

      Dosing & bioavailability

      Typical dose
      25–50 mg P5P
      Upper safe limit
      100 mg (long-term)
      Best form
      Most evidence is based on the pyridoxine hcl form.
      Timing
      Consistent daily timing recommended; split larger doses if GI tolerance is a concern.
      With food?
      With a meal containing fat for fat-soluble compounds; otherwise either.

      Where to buy

      Affiliate links — we may earn a commission at no extra cost to you. Amazon code supplementsch-20 is auto-applied at checkout. We don't endorse specific brands; verify third-party testing (USP, NSF, Informed Sport) before purchase.

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      Scientific evidence9Show studies
      Systematic reviewExamine.com Supplement Database · 2023

      Vitamin B6 (Pyridoxine): pharmacology, clinical evidence, and safety — narrative review

      Examine.com Research Team

      Curated narrative review of human and preclinical evidence for Vitamin B6 (Pyridoxine), including mechanism, typical dosing, and safety considerations.

      Key findings

      Best-supported outcome: Reduces PMS symptoms (evidence: moderate). Additional outcomes and limitations summarized in the full profile.

      Open study
      Systematic reviewPubMed (NLM) · 1970

      PubMed: Vitamin B6 (Pyridoxine) — Reduces PMS symptoms

      Live PubMed search

      Live results for "Vitamin B6 (Pyridoxine) Reduces PMS symptoms" across the PubMed/MEDLINE peer-reviewed index.

      Key findings

      Opens current human and preclinical literature matching Vitamin B6 (Pyridoxine) and "Reduces PMS symptoms". Filter by RCT, meta-analysis, or year on the results page.

      Open study
      Systematic reviewPubMed (NLM) · 1970

      PubMed: Vitamin B6 (Pyridoxine) — Reduces nausea in pregnancy

      Live PubMed search

      Live results for "Vitamin B6 (Pyridoxine) Reduces nausea in pregnancy" across the PubMed/MEDLINE peer-reviewed index.

      Key findings

      Opens current human and preclinical literature matching Vitamin B6 (Pyridoxine) and "Reduces nausea in pregnancy". Filter by RCT, meta-analysis, or year on the results page.

      Open study
      Systematic reviewPubMed (NLM) · 1970

      PubMed: Vitamin B6 (Pyridoxine) — randomized controlled trial

      Live PubMed search

      Live results for "Vitamin B6 (Pyridoxine) randomized controlled trial" across the PubMed/MEDLINE peer-reviewed index.

      Key findings

      Opens current human and preclinical literature matching Vitamin B6 (Pyridoxine) and "randomized controlled trial". Filter by RCT, meta-analysis, or year on the results page.

      Open study
      Systematic reviewPubMed (NLM) · 1970

      PubMed: Vitamin B6 (Pyridoxine) — meta-analysis

      Live PubMed search

      Live results for "Vitamin B6 (Pyridoxine) meta-analysis" across the PubMed/MEDLINE peer-reviewed index.

      Key findings

      Opens current human and preclinical literature matching Vitamin B6 (Pyridoxine) and "meta-analysis". Filter by RCT, meta-analysis, or year on the results page.

      Open study
      Systematic reviewPubMed (NLM) · 1970

      PubMed: Vitamin B6 (Pyridoxine) — pharmacokinetics

      Live PubMed search

      Live results for "Vitamin B6 (Pyridoxine) pharmacokinetics" across the PubMed/MEDLINE peer-reviewed index.

      Key findings

      Opens current human and preclinical literature matching Vitamin B6 (Pyridoxine) and "pharmacokinetics". Filter by RCT, meta-analysis, or year on the results page.

      Open study
      Systematic reviewPubMed (NLM) · 1970

      PubMed: Vitamin B6 (Pyridoxine) — safety adverse events

      Live PubMed search

      Live results for "Vitamin B6 (Pyridoxine) safety adverse events" across the PubMed/MEDLINE peer-reviewed index.

      Key findings

      Opens current human and preclinical literature matching Vitamin B6 (Pyridoxine) and "safety adverse events". Filter by RCT, meta-analysis, or year on the results page.

      Open study
      Systematic reviewPubMed (NLM) · 1970

      PubMed: Vitamin B6 (Pyridoxine) — dose response

      Live PubMed search

      Live results for "Vitamin B6 (Pyridoxine) dose response" across the PubMed/MEDLINE peer-reviewed index.

      Key findings

      Opens current human and preclinical literature matching Vitamin B6 (Pyridoxine) and "dose response". Filter by RCT, meta-analysis, or year on the results page.

      Open study
      Systematic reviewGoogle Scholar · 1970

      Google Scholar: Vitamin B6 (Pyridoxine) — clinical evidence

      Live Scholar search

      Cross-database citation index for Vitamin B6 (Pyridoxine) as it relates to "clinical evidence".

      Key findings

      Includes preprints, theses, and journal articles. Useful for tracking citation counts and follow-on work.

      Open study
      Educational use only. This profile is not medical advice. Consult a qualified healthcare professional before starting any supplement, especially if you take prescription medication or have a chronic condition.

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