Vitamin B-6
An essential vitamin involved in over 100 enzyme reactions in the body.
Also known as: Pyridoxine
Overview
Vitamin B6, also known as pyridoxine, is a water-soluble vitamin that is part of the vitamin B complex. It plays a vital role in numerous bodily functions, including protein, fat, and carbohydrate metabolism, the creation of red blood cells and neurotransmitters, and supporting immune function.
Key Benefits
Supports Energy Metabolism
Vitamin B6 is a crucial cofactor in the metabolism of macronutrients, helping to convert food into energy.
Promotes Healthy Nervous System
It is involved in the synthesis of key neurotransmitters like serotonin, dopamine, and GABA.
Aids in Red Blood Cell Production
B6 is necessary for the formation of hemoglobin, the protein in red blood cells that carries oxygen.
Boosts Immune Function
Plays a role in the production of immune cells and antibodies.
Dosage & How to Take
The Recommended Dietary Allowance (RDA) for adults is 1.3-1.7mg. Supplemental doses typically range from 25-100mg per day. The tolerable upper intake level (UL) is 100mg per day from all sources.
| Purpose | Dose | Notes |
|---|---|---|
| General Health | 25-50mg | A common dose found in B-complex and multivitamin supplements. |
| Morning Sickness | 10-25mg, 3-4 times a day | Should be used under medical supervision. |
Best Time to Take
Can be taken at any time of day.
With or Without Food
Can be taken with or without food.
Forms & Bioavailability
| Form | Absorption | Best For | Notes |
|---|---|---|---|
| Pyridoxine HCl | Good | General supplementation | The most common and affordable form. |
| Pyridoxal-5'-Phosphate (P-5-P) | Excellent | Individuals with impaired B6 metabolism | The active, coenzyme form of B6 that is more readily used by the body. |
Side Effects & Safety
Common
- Generally none at recommended doses.
Rare
- High doses (above 200mg/day) taken for long periods can cause nerve damage (peripheral neuropathy).
Contraindications
- High doses should be avoided unless prescribed by a doctor.
Interactions
Vitamin B6 can reduce the effectiveness of this Parkinson's medication.
High doses of B6 may decrease the levels of this anti-seizure drug.
Scientific Research
Vitamin B6 and the nervous system
A review highlighting the critical role of vitamin B6 in the synthesis of neurotransmitters and overall nervous system function.
Food Sources
Products With Vitamin B-6
1 product in our database contains this ingredient
Frequently Asked Questions
Medical Disclaimer
This content is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before starting any supplement regimen, especially if you have pre-existing health conditions or are taking medications. The statements on this page have not been evaluated by the Food and Drug Administration.