Last verified: 8 days ago
Vitamin B6
Also known as: pyridoxine, pyridoxal, pyridoxamine, pyridoxal-5-phosphate, PLP, P5P
Evidence under review. — Not yet rated
Essential B vitamin supporting mood, nerve health, and metabolism. First-line for pregnancy nausea.
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What it does
Vitamin B6 is a water-soluble vitamin that acts as a coenzyme in over 100 enzymatic reactions, including the production of neurotransmitters like serotonin, GABA, and dopamine. Clinical evidence...
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Evidence quality
Evidence base hasn't been formally rated yet. See research below.
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Clinical dose
8-100 mg daily depending on condition; do not exceed 21 mg/day long-term without medical supervision
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Found in
Thorne Basic Nutrients 2/Day, Nutrilite Double X, Life Extension Two-Per-Day Multivitamin and 17 more
What the Science Says
Vitamin B6 is a water-soluble vitamin that acts as a coenzyme in over 100 enzymatic reactions, including the production of neurotransmitters like serotonin, GABA, and dopamine. Clinical evidence supports its use as a first-line treatment for mild-to-moderate nausea and vomiting in pregnancy, and a double-blind RCT found that 100 mg/day reduced depression symptoms in people with mild-to-moderate depression at baseline. It also plays a key role in amino acid metabolism, and deficiency is common in hemodialysis patients and those on certain medications like carbidopa/levodopa.
What It Doesn't Do
Won't cure depression on its own — the evidence is from a single RCT in mostly women and needs replication. Not proven to boost athletic performance. No solid evidence it directly treats carpal tunnel syndrome when used in combination supplements. Doesn't reliably lower homocysteine better than betaine in metabolic patients. Not a standalone treatment for liver disease.
Evidence-Based Benefits
Reduces nausea and vomiting in early pregnancy and is recommended as a first-line treatment.
Moderate EvidenceEffective at: No established dose from provided studies
Supporting studies (click to view on PubMed):
100 mg/day reduced depression symptoms in adults with mild-to-moderate depression in a double-blind RCT.
Moderate EvidenceEffective at: 100 mg/day
Supporting studies (click to view on PubMed):
Deficiency is common in hemodialysis patients and routine low-dose supplementation may be warranted.
Weak EvidenceEffective at: No established dose from provided studies
Supporting studies (click to view on PubMed):
Higher dietary B6 intake is associated with lower risk of liver-related events in people with fatty liver disease.
Weak EvidenceEffective at: No established dose from provided studies
Supporting studies (click to view on PubMed):
Acts as a coenzyme in serotonin, GABA, and dopamine synthesis, supporting mood and nervous system function.
Moderate EvidenceEffective at: No established dose from provided studies
Supporting studies (click to view on PubMed):
Absorption & Bioavailability
Good — pyridoxine is well absorbed orally; pyridoxal-5-phosphate (PLP) is the active form in blood. High-flux hemodialysis dialyzers can significantly deplete B6 regardless of dietary intake, suggesting dialysis-related losses override normal absorption.
Red Flags to Watch For
- Chronic intake above 21 mg/day may increase risk of peripheral neuropathy (nerve toxicity), especially in athletes using multiple fortified supplements or sports drinks
- Dangerous interaction identified with valproic acid (a common epilepsy drug) — co-exposure caused cardiac toxicity in zebrafish models; consult a doctor before combining
- Carbidopa/levodopa (Parkinson's medication) may deplete vitamin B6, potentially causing neuropathy, seizures, or anemia — monitoring is advised
- High-dose B6 supplements (100 mg+) should not be taken long-term without medical supervision; toxicity risk is real and underappreciated
- Hemodialysis patients are at high risk of deficiency (63% in one study) even on presumed adequate diets — routine testing is warranted
Products Containing Vitamin B6
See how Vitamin B6 is used in these analyzed products:
Thorne Basic Nutrients 2/Day
Supplement
Nutrilite Double X
Supplement
Life Extension Two-Per-Day Multivitamin
Supplement
310 Chocolate Icing Shake
Supplement
The Absorption Company Energy
Supplement
Purolabs Collagen Complex
Supplement
Affiliatesupps
Supplement
Vitabiotics Neuromind Plus
Supplement
BrainMD Serotonin Mood Support
Supplement
Augustinus Bader The Hair Revitalizing Complex
Supplement
Dr. Berg Maximum Strength D3 K2
Supplement
Garden of Life Raw Organic Meal Powder Vanilla
OMI Hair Growth Peptides Gummies
Supplement
Juna Nightcap Sleep Gummies
Supplement
Needed Prenatal Multivitamin Powder
Lemme Burn Capsules
Supplement
Key Nutrients Electrolyte Recovery Plus Powder
Supplement
Alpha BRAIN (90 ct)
Supplement
SmartyPants Women's Organic Multi & Omegas
Supplement
TestoPrime
Supplement
Frequently Asked Questions
What does Vitamin B6 do?
Essential B vitamin supporting mood, nerve health, and metabolism. First-line for pregnancy nausea.
What is the effective dose of Vitamin B6?
8-100 mg daily depending on condition; do not exceed 21 mg/day long-term without medical supervision
Is Vitamin B6 safe?
Chronic intake above 21 mg/day may increase risk of peripheral neuropathy (nerve toxicity), especially in athletes using multiple fortified supplements or sports drinks
What doesn't Vitamin B6 do?
Won't cure depression on its own — the evidence is from a single RCT in mostly women and needs replication.
Research Sources
- PubMed
- NIH DSLD
This information is for educational purposes only and is not medical advice. Always consult a healthcare professional before starting any supplement regimen. Last updated: 2026-09-16