Vitamin B6 (Pyridoxine / P5P)

B vitamins & energy

Function & benefits

Vitamin B6 contributes to the normal function of the nervous system, normal psychological function, normal red blood cell formation, normal immune function, the regulation of hormonal activity and the reduction of tiredness and fatigue (EFSA-authorised claims); it turns the amino acid tryptophan into serotonin.

Dosage & how to use

Recommended dose	Less than 12 mg a day from all sources combined (P5P at 5–10 mg; the NRV is 1.4 mg)
Best time to take	In the morning with breakfast
Frequency	Once daily

Best forms to choose

Pyridoxal-5'-phosphate (P5P), the active form, or pyridoxine hydrochloride.

Important warnings

The EFSA (2023) upper limit for adults is 12 mg a day from all sources combined; do not exceed it

Long-term use above this limit is linked to peripheral sensory neuropathy (numbness and tingling in the hands and feet); stop at once if these symptoms appear

Check labels: B6 is also found in multivitamins, magnesium supplements and B-complex products

Drug interactions

It reduces the effect of levodopa (when used without carbidopa) and may lower phenytoin and phenobarbital levels. Isoniazid and penicillamine deplete B6.

View in the supplements guide

Related supplements

Scientific references

EFSA Journal 2023;21(5):8006 (tolerable upper intake level for vitamin B6)
Wyatt KM et al. BMJ 1999 — PMID: 10334745

📚 Published sources and research: European Food Safety Authority (EFSA) • National Institutes of Health (NIH - ODS) • PubMed / Cochrane databases

Content last updated: 17 October 2026 · Based on published sources and research (EFSA / NIH / PubMed)

⚖️ Medical disclaimer: The information and data provided here are for health education and nutritional guidance only. They are not a medical diagnosis and never replace a direct consultation with your doctor or pharmacist. Always consult your doctor before starting any supplement, especially during pregnancy or breastfeeding or when taking long-term medication.