Vitamin B6 (P-5-P)
Vitamin B6 is a water-soluble B vitamin found in poultry, fish, potatoes, and bananas. Its active coenzyme form, pyridoxal-5'-phosphate (P-5-P), participates in over 100 enzymatic reactions throughout the body, particularly those involving amino acid metabolism and neurotransmitter production. Supplementing with the P-5-P form bypasses a liver conversion step required by standard pyridoxine, making it preferable for individuals with compromised conversion capacity.
Research Evidence
May reduce nausea during pregnancy at therapeutic doses
ModerateSupports healthy homocysteine metabolism when combined with folate and B12
StrongPreliminary evidence for reducing oxalate kidney stone risk
LimitedSupports immune function through lymphocyte production and IL-2 activity
ModerateMay help reduce symptoms of PMS including mood changes and bloating
ModerateRequired for synthesis of key neurotransmitters including serotonin and GABA
StrongSafety & Cautions
Side Effects
- Peripheral neuropathy at high chronic doses (primarily pyridoxine form)
- Nausea at very high doses
- Photosensitivity in rare cases
- Numbness or tingling if excessive intake persists
Vitamin B6 as P-5-P is generally well-tolerated at doses up to 100 mg daily. Long-term supplementation above 200 mg/day of pyridoxine should be avoided due to the risk of sensory neuropathy; this risk is substantially lower with the P-5-P form but caution is still warranted at very high doses.
Pairs Well With
Price Comparison
From $0.09/ct
N
NOW Foods
4.6
•90 ct$0.14/ct
$12.70 total
N
NutricostBest Value
4.7
•240 ct$0.09/ct
$21.95 total
T
Thorne
4.7
•180 ct$0.31/ct
$56.00 total