Nootropic profile
Vitamin B6 (Pyridoxine)
Vitamin B6 is an essential vitamin involved in over 150 enzymatic reactions, including the synthesis of every major neurotransmitter - serotonin, dopamine, GABA, and norepinephrine. It supports mood balance, cognitive development, and healthy brain ageing.
Best for
Educational only: this is not medical advice. Always check with a qualified healthcare professional before starting any supplement.
What is Vitamin B6 (Pyridoxine)?
Vitamin B6, also known as pyridoxine, is a water-soluble essential vitamin that plays a central role in amino acid metabolism and neurotransmitter biosynthesis.
What it does for you
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How to take it
- RDA: 1.3 mg/day for adults aged 19–50; 1.5 mg (women) to 1.7 mg (men) for adults over 50
- Supplemental dose: 10–50 mg/day is commonly used for cognitive and mood support
- For PMS-related mood: 50–100 mg/day has shown benefit in clinical studies
- Preferred form: Pyridoxal 5'-phosphate (P5P) is the active coenzyme form and does not require hepatic conversion
- Timing: Best taken with food; morning dosing preferred as it may increase dream vividness if taken before bed
Watch out for
- Tolerable Upper Intake: 100 mg/day for adults (IOM). Long-term intake above this level carries risk of peripheral neuropathy.
- Peripheral neuropathy: Chronic high-dose B6 supplementation (typically >200 mg/day for extended periods) can cause sensory neuropathy - numbness, tingling,...
- Photosensitivity: High doses may increase skin sensitivity to sunlight.
- Drug interactions: May reduce the efficacy of levodopa (Parkinson's medication) if taken without carbidopa. May interact with phenytoin and phenobarbital.
- Pregnancy: Safe at RDA levels. Higher doses (up to 25 mg) are sometimes used for pregnancy-related nausea under medical guidance.
The science, if you're curious.
- PLP is the cofactor for aromatic amino acid decarboxylase (converts 5-HTP → serotonin and L-DOPA → dopamine), glutamic acid decarboxylase (converts...
- Works alongside B12 and folate to convert homocysteine to cysteine via the transsulphuration pathway. Reduces neurotoxic homocysteine levels.
- Supports sphingolipid synthesis required for myelin sheath formation and nerve insulation.
- Required for haem production, ensuring adequate oxygen delivery to the brain.
Where to find it
- Poultry: Chicken and turkey breast are among the richest sources (0.5–0.9 mg per serving)
- Fish: Salmon, tuna, and halibut provide 0.4–0.9 mg per serving
- Potatoes and starchy vegetables: A medium baked potato provides approximately 0.4 mg
- Bananas: A medium banana provides approximately 0.4 mg
- Chickpeas: One of the best plant sources - 1 cup provides approximately 1.1 mg
- Supplements: Available as pyridoxine HCl (most common) or pyridoxal 5'-phosphate/P5P (active form, no conversion needed)
Frequently asked
Vitamin B6 is an essential vitamin involved in over 150 enzymatic reactions, including the synthesis of every major neurotransmitter - serotonin, dopamine, GABA, and norepinephrine. It supports mood balance, cognitive development, and healthy brain ageing.
The main benefits people report from Vitamin B6 (Pyridoxine) are: Cognitive Enhancement, Energy, Memory, Mood, Sleep, Stress Relief.
RDA: 1.3 mg/day for adults aged 19–50; 1.5 mg (women) to 1.7 mg (men) for adults over 50Supplemental dose: 10–50 mg/day is commonly used for cognitive and mood supportFor PMS-related mood: 50–100 mg/day has shown benefit in clinical studiesPreferred form: Pyridoxal 5'-phosphate (P5P) is the act...
Tolerable Upper Intake: 100 mg/day for adults (IOM). Long-term intake above this level carries risk of peripheral neuropathy.Peripheral neuropathy: Chronic high-dose B6 supplementation (typically >200 mg/day for extended periods) can cause sensory neuropathy - numbness, tingling,...Photosensitivi...
PLP is the cofactor for aromatic amino acid decarboxylase (converts 5-HTP → serotonin and L-DOPA → dopamine), glutamic acid decarboxylase (converts...Works alongside B12 and folate to convert homocysteine to cysteine via the transsulphuration pathway. Reduces neurotoxic homocysteine levels.Supports...
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