← Back to Lookup
Vitamin B6
The Neurotransmitter Vitamin

Vitamin B6

Pyridoxine / Pyridoxal-5-Phosphate (P5P)

Key Benefits

Mood Regulation

Required for serotonin, dopamine, and GABA synthesis, supporting mental health and emotional balance.

Energy Metabolism

Involved in glycogen breakdown and amino acid metabolism for energy production.

Homocysteine Reduction

Works with B12 and folate to convert homocysteine, reducing cardiovascular risk.

auto_awesome

Activation Synergies

recommended Magnesium

B6 enhances magnesium absorption and cellular uptake.

optional Melatonin

B6 is required for converting tryptophan to melatonin, supporting natural melatonin production and sleep regulation.

recommended Vitamin B12

Both work together in homocysteine metabolism and neurotransmitter synthesis.

Recommended Dosage

medical_services
10-50 mg / daily

P5P (pyridoxal-5-phosphate) is active form, better for those with conversion issues. High doses (>200mg long-term) may cause neuropathy. Take with other B vitamins.

warning

Deficiency Indicators

  • Depression or irritability
  • Confusion or brain fog
  • Weakened immunity
  • Anemia (microcytic)
verified

Scientific Citations

NIH Office of Dietary Supplements open_in_new

Vitamin B6 Fact Sheet

Status: In Your Stack Status: Not in Stack