Vitamin

Vitamin B6

Also known as: Pyridoxine, Pyridoxal, P5P, Pyridoxal-5-phosphate

Evidence

An essential B-vitamin cofactor for neurotransmitter synthesis, homocysteine metabolism, and sleep-wake regulation. Pyridoxal-5-phosphate is the active, bioavailable form that directly participates in enzymatic reactions.

Last reviewed June 2026 · Evidence graded from peer-reviewed research, not editorial opinion. Educational only — not medical advice.

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Daily target & upper limit

1.7 mg / day · UL 100 mg

Vitamin B6 has an established daily reference intake. See best forms, label synonyms, upper-limit warnings, and top-scoring supplements:

Vitamin B6 dosage reference →

Primary uses

Mood support
PMS relief
Neurotransmitter synthesis
Hormone balance
HPA axis support
Pregnancy nausea
Morning sickness
Nausea prevention
Protein metabolism
Immune function
Homocysteine metabolism
Sleep support

How it works

Cofactor for 100+ enzymes
Amino acid metabolism
Serotonin/dopamine synthesis
Hemoglobin synthesis

Dosage

Typical range: 10-50mg daily
Timing: Morning
With food: Optional
Duration: Long-term safe at moderate doses
Special populations: Higher needs in pregnancy

Forms

Pyridoxine HCl
P5P
Diclegis/Diclectin
Pyridoxal-5-phosphate· 70/100
pyridoxal phosphate· 70/100

Safety

Common side effects

Well tolerated

Contraindications

None at normal doses

Products containing Vitamin B6

Top-scoring supplements in our catalog that list Vitamin B6 on the label. Each product is graded on Formulate's ingredient-level rubric — dose accuracy, form, transparency, and third-party testing.

Thorne

Craving and Stress Support

Known interactions

Synergywith magnesium
B6 enhances magnesium cellular uptake

Evidence notes

Essential vitamin with well-established functions

Grade A: Multiple well-designed human trials support the main claims.

Cited research for Vitamin B6

Clinical studies referenced across Formulate guides that mention vitamin b6. Each links to the full study page with PubMed source + the guides that cite it.

Pouteau et al. (2018)PLOS ONE
Superiority of magnesium and vitamin B6 over magnesium alone on severe stress in healthy adults with low magnesemia

Related in Vitamin

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Medical disclaimer. This page is educational and does not replace advice from a qualified healthcare provider. Individual needs and risks vary — consult a professional before starting, stopping, or combining supplements, especially if you are pregnant or nursing, taking medication, or managing a health condition.