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VitaminsModerate evidence

Vitamin B6

Also known as: pyridoxine

Vitamin B6 is involved in protein metabolism, the production of neurotransmitters (serotonin, dopamine, GABA) and the regulation of hormonal activity. Deficiency is rare, but long-term excess from supplements can damage nerves.

What it is used for

  • Normal nervous system and immune function and regulation of hormonal activity – strong evidence (EFSA)
  • Relief of PMS symptoms – weak to moderate evidence
  • Nausea in pregnancy – moderate evidence, only after agreeing with your doctor
  • Lowering homocysteine together with folate and B12 – moderate evidence

Forms and how they differ

pyridoxine hydrochloride

standard, stable form

pyridoxal-5-phosphate (P5P)

active form; advantages for healthy people are not clearly shown

When to take it

In the morning or during the day with food.

Pairs well with

Magnesium, folate, vitamin B12.

Do not combine / separate

Do not stack several B6-containing products (B complex, ZMA, magnesium with B6, electrolytes) – doses add up.

Watch out for

If you take certain medicines (e.g. for Parkinson's disease or epilepsy), consult your doctor. In pregnancy only after agreeing with your doctor.

Safety

EFSA set an upper limit of 12 mg vitamin B6 per day for adults (food and supplements combined). Long-term excess may cause tingling or numbness in hands and feet – if so, stop the supplement and see a doctor.

Practical tip

Check the labels of all your supplements – B6 hides in many combinations.

Products containing Vitamin B6 12

Electrolytes + Taurine + Vitamin B6sodium/potassium/magnesium saltsElectrolytesEnduranceMusclesEnergy
GABA + Vitamin B6 500 mggamma-aminobutyric acid · 500 mg / capsuleSleepStressMoodEnergy
Magnesium + Vitamin B6 + ZincmixedSleepStressMusclesElectrolytes
Magnesium + Vitamin B6 + SaffronmixedSleepStressMusclesElectrolytes
Magnesium + Vitamin B6 200 mgbisglycinate + pyridoxal-5-phosphate · 200 mg / capsuleSleepStressMusclesElectrolytes
Magnesium + Vitamin B6 375 mgcitrate · 375 mg / capsuleSleepStressMusclesElectrolytes
Vitamin B6 100 mgpyridoxal-5-phosphate · 100 mg / capsuleMoodEnergyHormonesWomen’s health
Vitamin B6 30 mgpyridoxal-5-phosphate · 30 mg / capsuleMoodEnergyHormonesWomen’s health
Vitamin B6 50 mgpyridoxal-5-phosphate · 50 mg / capsuleMoodEnergyHormonesWomen’s health
Vitamin B6 100 mgpyridoxine HCl · 100 mg / capsuleMoodEnergyHormonesWomen’s health
Vitamin B6 250 mgpyridoxine HCl · 250 mg / capsuleMoodEnergyHormonesWomen’s health
Vitamin B6 pyridoxine hydrochloride 10 mgpyridoxine hydrochloride · 10 mg / tabletMoodEnergyHormonesWomen’s health
How to read the evidence rating
Strong evidenceModerate evidenceWeak evidenceNo evidence

Strong = several good human studies or official recommendations; moderate = promising but smaller studies; weak = few studies or mixed results; no evidence = claims not confirmed.

Combination check

Select the supplements you take and, if relevant, your medicines. We show what interferes, what needs a time gap and what to watch out for.

Check Vitamin B6 with others

Which supplements do you actually need?

Fénix Methode picks them from your blood results and schedules when to take what – no needless purchases.

Learn about Fénix Methode

From the same group

B complexModerate evidenceBeta-caroteneWeak evidenceBiotinWeak evidenceBrewer's yeastWeak evidenceCamu camuWeak evidenceCholineModerate evidence
Important notice

This information is educational and does not replace advice from a doctor or pharmacist. We do not give medicine dosages. Supplements are no substitute for a varied diet; if pregnant, breastfeeding, ill or on medication, consult a doctor first.