Also known as: Pyridoxine, Pyridoxal, Pyridoxamine, P5P
Vitamin B6 is a water-soluble vitamin involved in over 150 enzyme reactions, primarily in amino acid metabolism, neurotransmitter synthesis, and haemoglobin formation. It is essential for brain development and immune function.
Vitamin B6 encompasses six interconvertible forms: pyridoxine, pyridoxal, pyridoxamine, and their respective 5'-phosphate esters. The active coenzyme form, pyridoxal 5'-phosphate (PLP), participates in over 150 enzymatic reactions, making B6 one of the most versatile vitamins. It is essential for transamination, decarboxylation, and racemisation of amino acids, and is therefore critical for the synthesis of neurotransmitters including serotonin, dopamine, GABA, and norepinephrine. B6 is also required for haemoglobin synthesis, gluconeogenesis, and the conversion of tryptophan to niacin. Adequate status supports immune function by promoting lymphocyte and interleukin-2 production. Chronic high-dose supplementation (above 200 mg/day) can cause sensory peripheral neuropathy, which is typically reversible upon discontinuation.
PLP is a required cofactor for the synthesis of serotonin, dopamine, GABA, and norepinephrine. Deficiency is linked to depression, confusion, and impaired cognitive function.
Vitamin B6 is a cofactor for cystathionine beta-synthase, which converts homocysteine to cysteine. Elevated homocysteine is an independent risk factor for cardiovascular disease.
B6 deficiency impairs lymphocyte maturation and antibody production. Supplementation to restore adequate status improves immune responses, particularly in older adults.
With a meal
RDA is 1.3 mg for adults 19–50, increasing to 1.7 mg for men and 1.5 mg for women over 50. Upper limit is 100 mg/day.
With breakfast
Several studies show modest benefit for PMS symptoms. Do not exceed 100 mg/day long-term to avoid neuropathy.
General supplementation
Individuals with liver impairment or genetic conversion issues
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