Water-soluble vitamins
Vitamin B6
Amino acid metabolism
Pyridoxal-5-phosphate; neurotransmitter and amino acid metabolism.
Upper-limit caution
The Tolerable Upper Intake Level for Vitamin B6 is 100 mg per day. Routine intakes above this level — counting food + supplements — raise the risk of adverse effects. Multivitamins, fortified foods, and standalone supplements stack faster than people expect.
What Vitamin B6 does
B6 (pyridoxine, pyridoxal, pyridoxamine and their phosphate forms) is a cofactor for over 100 enzymes — most of them involved in amino-acid transamination and decarboxylation, which makes B6 central to neurotransmitter synthesis (serotonin, GABA, dopamine, norepinephrine), heme synthesis, and homocysteine regulation. Unusually for a water-soluble vitamin, B6 has a UL because chronic high doses (typically >100 mg/day for months) cause sensory neuropathy that may not fully reverse.
Food sources of Vitamin B6
Approximate Vitamin B6 content per serving. Whole-food intake counts toward your daily total alongside any supplemental dose.
| Food | Serving | Vitamin B6 |
|---|---|---|
| Chickpeas (cooked) | 1 cup | 1.1 mg |
| Cooked tuna | 3 oz | 0.9 mg |
| Cooked salmon | 3 oz | 0.6 mg |
| Cooked chicken breast | 3 oz | 0.5 mg |
| Banana | 1 medium | 0.4 mg |
| Baked potato (with skin) | 1 medium | 0.4 mg |
Signs of Vitamin B6 deficiency
- ●Microcytic anemia (impaired heme synthesis)
- ●Peripheral neuropathy — tingling, numbness in extremities
- ●Seborrheic dermatitis, glossitis, cheilosis
- ●Confusion, depression, in severe cases seizures
Who needs more Vitamin B6
Groups and situations where Vitamin B6 requirements rise or status commonly runs low:
- ●Renal disease, particularly dialysis
- ●Alcohol use disorder — acetaldehyde displaces B6 from its protein carrier
- ●Autoimmune conditions like rheumatoid arthritis
- ●Long-term isoniazid (TB), hydralazine, or oral-contraceptive use
How Vitamin B6 appears on labels
Supplement labels list Vitamin B6 under several names depending on the chemical form used. Any of these on an ingredients panel counts toward your Vitamin B6 intake:
- vitamin b6
- vitamin b-6
- pyridoxine
- pyridoxine hcl
- pyridoxal
- pyridoxal-5-phosphate
- p-5-p
- p5p
Best supplements for 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.
Deep dive
For mechanism of action, dosing protocols, evidence grade, and interaction warnings on Vitamin B6, see the full encyclopedia entry:
Pyridoxal 5'-Phosphate encyclopedia entry →Research on Vitamin B6
Peer-reviewed studies in our research database that reference Vitamin B6. Each entry links to a detailed methodology review.
Frequently asked questions
What is the daily target for Vitamin B6?
What foods are highest in Vitamin B6?
What is the best form of Vitamin B6 to supplement?
What are the signs of Vitamin B6 deficiency?
Who is most at risk for low Vitamin B6?
Related water-soluble vitamins
Track your full intake
Formulate's free web app aggregates Vitamin B6 (and ~40 other nutrients) across every supplement in your stack — flagging underdoses, overlaps, and upper-limit overshoots in one view.
Track your intake free →Medical disclaimer. This page is educational and does not replace advice from a qualified healthcare provider. Targets and upper limits are general adult reference values; individual needs vary by age, sex, pregnancy status, and clinical context.