Vitamin B6
Pyridoxine / Pyridoxal / Pyridoxamine
Strong
Vitamin B6 is a water-soluble vitamin involved in over 100 enzyme reactions, primarily in amino acid metabolism. It's essential for neurotransmitter synthesis (serotonin, dopamine, GABA), hemoglobin formation, and immune function. It's also used therapeutically for morning sickness and certain types of anemia.
How It Works
The active form, pyridoxal-5-phosphate (PLP), serves as a coenzyme in multiple pathways:
- Amino Acid Metabolism: PLP is required for transamination, decarboxylation, and other amino acid transformations.
- Neurotransmitter Synthesis: Essential for producing serotonin (from tryptophan), dopamine, norepinephrine, epinephrine, and GABA.
- Hemoglobin Synthesis: Required for the first step in heme biosynthesis.
- Homocysteine Metabolism: Works with B12 and folate to convert homocysteine to cysteine or methionine.
- Glycogen Breakdown: PLP is a cofactor for glycogen phosphorylase.
Natural Food Sources
| Food | Amount per Serving |
|---|---|
| Chickpeas | 1.1 mg per cup |
| Beef liver | 0.9 mg per 3 oz |
| Tuna | 0.9 mg per 3 oz |
| Salmon | 0.6 mg per 3 oz |
| Chicken breast | 0.5 mg per 3 oz |
| Potatoes | 0.4 mg per medium |
| Banana | 0.4 mg per medium |
Safety Information
Contraindications
- Do not exceed 100 mg daily long-term - risk of sensory neuropathy
- Levodopa (alone) - B6 can reduce effectiveness
Potential Side Effects
- Sensory neuropathy (tingling, numbness) at doses >200mg/day long-term (uncommon)
- Photosensitivity (rare)
- Nausea (rare)
- Generally well tolerated at recommended doses (rare)
Disclaimer: The information provided is for educational purposes only and is not intended to diagnose, treat, cure, or prevent any disease. Always consult with a qualified healthcare provider before starting any supplement regimen.