Vitamin
Vitamin B6
Also known as: Pyridoxine, Pyridoxal, P5P, Pyridoxal-5-phosphate
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.
Every Vitamin B6 product we have scored
| # | Product | Score | Per serving |
|---|---|---|---|
| 1 | Thorne Craving and Stress Support | 93 A | $1.33 |
| 2 | Thorne Methyl-Guard® | 93 A | $0.93 |
| 3 | Thorne Methyl-Guard Plus | 91 A | $2.07 |
| 4 | Pure Encapsulations CogniPhos | 91 A | $1.25 |
| 5 | Pure Encapsulations B-Complex liquid | 91 A | $1.34 |
| 6 | Thorne Pyridoxal 5'-Phosphate | 90 A | $0.31 |
| 7 | Transparent Labs BULK Pre-Workout | 90 A | $1.67 |
| 8 | Pure Encapsulations MotilPro | 90 A | $1.10 |
| 9 | Nutricost ZMA Capsules | 90 A | $0.47 |
| 10 | Nature Made B-Complex with C Caplets | 90 A | $0.11 |
| 11 | Life Extension Mitochondrial Energy Optimizer with PQQ | 90 A | $1.63 |
| 12 | Country Life Suntheanine L-Theanine 200 mg | 90 A | $0.50 |
Scored on dose accuracy, form, label transparency and third-party testing. Per-serving cost is list price divided by servings per container. No brand pays to be listed or ranked.
Common questions
How much Vitamin B6 should I take?
The typical range is 10-50mg daily. Long-term safe at moderate doses
When should I take Vitamin B6?
Morning. Optional.
Which form of Vitamin B6 is best?
Pyridoxine HCl — Needs liver conversion. Other forms in the catalog: P5P, Diclegis/Diclectin, Pyridoxal-5-phosphate, pyridoxal phosphate.
Is Vitamin B6 safe?
Commonly reported: Well tolerated. Serious warnings: Neuropathy at very high doses (>200mg long-term). Safe
Which Vitamin B6 supplement scores highest?
Thorne Craving and Stress Support, at 93/100. Scored on dose accuracy, form, label transparency and third-party testing — no brand pays to be listed or ranked.
Daily target & upper limit
1.7 mg / day · UL 100 mgVitamin 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
What systematic reviews concluded
Outcomes that systematic reviews of Vitamin B6 reached a verdict on: 5 with a benefit, 1 with no effect, 1 with harm reported, 6 unclear. Each is quoted from a review and linked to it on PubMed. How these were read.
Reviews found a benefit (5)
“Combined B-vitamin supplementation effectively lowers serum Hcy levels and the incidence of vascular restenosis in patients with CHD.” PMID 41615824 · 2 reviews
“Magnesium oxide and vitamin B6 significantly improved sleep quality and RLS symptoms, with magnesium showing greater effectiveness.” PMID 39064758
“inadequate riboflavin (B2) and pyridoxine (B6) intake correlated with higher community periodontal index (CPI) scores (p < 0.05).” PMID 40218924
“Prophylaxis with pyridoxine 400 mg in capecitabine-treated patients lowered the risk of grade 2 or 3 hand-foot syndrome.” PMID 32830797
“a potential beneficial effect regarding the administration of B6, folate and/or B12 in the prophylaxis of MA in adults was indicated.” PMID 32279306
Reviews found no effect (1)
“We also found no overall effect of vitamin supplementation on measures of depression.” PMID 33809274
Harm reported (1)
“Current scientific evidence supports a neurotoxic role of B6 at high levels.” PMID 37447150
Not enough to say: cardiovascular events; cognitive function; peripheral neuropathy; premenstrual syndrome psychological symptoms; behavioral adverse effects of levetiracetam; clinical effectiveness in gyrate atrophy.
1 finding from reviews in specific patient groups (such as cancer, pregnancy or surgery) is not shown here.
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.
Known interactions
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.
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.