Vitamin B6

Pyridoxine, pyridoxal, pyridoxamine; pyridoxal-5-phosphate (PLP)

Water-soluble vitamins

Aliases / common names

Pyridoxine HCl; P-5-P; PLP

Natural food sources

Poultry, fish, potatoes, chickpeas, bananas, fortified cereals and nuts.

Main wellness functions

Supports amino-acid metabolism, neurotransmitter synthesis, hemoglobin formation and homocysteine metabolism.

Deficiency signs

Microcytic anemia, dermatitis, depression, confusion, seizures and peripheral neuropathy.

Recommended intake

Adults: 1.3 mg/day, rising to 1.5-1.7 mg/day in older adults. Children: about 0.5-1.3 mg/day. Pregnancy: 1.9 mg/day. Adult UL varies by authority; US historical UL is 100 mg/day, newer EU limits are lower.

Excess intake effects

Chronic high-dose use can cause sensory neuropathy, numbness, ataxia and photosensitivity.

Contraindicated / caution groups

Use caution with levodopa without carbidopa, anti-seizure medicines and existing neuropathy.

Common dosage forms

Tablets, capsules, B-complex, P-5-P active-form products.

Common product strengths

2-50 mg; higher products should not be used long term without supervision.

Use precautions

Track total B6 from multivitamins, energy products and sleep/mood formulas.

Supplement notes

PLP is the active coenzyme form but still contributes to total B6 exposure.

This information is for general nutrition education and product reference only. It does not replace medical diagnosis, treatment or individualized dietary advice.