Vitamin B6: role and supplements

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Vitamin B6 is a water-soluble B vitamin that covers several compounds: pyridoxine, pyridoxal and pyridoxamine. Its active form in the body is pyridoxal-5-phosphate (P5P), which is also used directly in some food supplements.

Discover its recognised benefits, its food sources, the difference between pyridoxine and P5P, and our selection of food supplements.

Vitamin B6: role and supplements | NATURAMedicatrix

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Aminobase

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CogniMag+ (capsules)

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Active ingredients guide

Vitamin B6: benefits, sources and the active form P5P

Vitamin B6 is a water-soluble B vitamin. The name covers three closely related compounds: pyridoxine, pyridoxal and pyridoxamine.

To be used, these compounds are converted, mainly in the liver, into pyridoxal-5-phosphate (P5P or PLP), the active form involved in a great many reactions in the body.

1.4 mg per day

The adult reference intake used on European labelling.

Active form: P5P

Pyridoxal-5-phosphate, a coenzyme for many enzymes.

10 claims

One of the vitamins with the largest number of recognised roles.

Recognised benefits

The recognised benefits of vitamin B6

The European Union authorises ten health claims for vitamin B6:

Energy

Vitamin B6 contributes to normal energy-yielding metabolism.

Fatigue

Vitamin B6 contributes to the reduction of tiredness and fatigue.

Nervous system

Vitamin B6 contributes to normal functioning of the nervous system.

Psychological function

Vitamin B6 contributes to normal psychological function.

Hormonal activity

Vitamin B6 contributes to the regulation of hormonal activity.

Immune system

Vitamin B6 contributes to the normal function of the immune system.

Red blood cells

Vitamin B6 contributes to normal red blood cell formation.

Protein and glycogen

Vitamin B6 contributes to normal protein and glycogen metabolism.

Cysteine

Vitamin B6 contributes to normal cysteine synthesis.

Homocysteine

Vitamin B6 contributes to normal homocysteine metabolism.

Food sources

Which foods are rich in vitamin B6?

It is found in poultry, fish (tuna, salmon), liver, chickpeas and other pulses, potatoes, bananas, wholegrain cereals and nuts. A varied diet usually provides enough of it.

Forms and intake

Pyridoxine or pyridoxal-5-phosphate (P5P)?

Pyridoxine hydrochloride is the classic form used in supplements: stable and inexpensive, it has to be converted by the body. Pyridoxal-5-phosphate, often called “active vitamin B6”, corresponds directly to the form used by enzymes. Both provide vitamin B6; P5P simply skips the conversion step.

The reference intake (RI) is 1.4 mg per day. Do not exceed the stated dose, and add up your intake if you take several supplements: EFSA has set the safe upper limit for adults at 12 mg per day.

Buying guide

How to choose your vitamin B6?

The form

Pyridoxine or P5P: the form is specified in the list of ingredients.

The dosage

Check the amount per daily dose and the percentage of the RI.

With magnesium

A classic combination: both contribute to the reduction of tiredness and fatigue.

With B9 and B12

Like B6, they contribute to normal homocysteine metabolism.

Our selection

Our supplements with active vitamin B6

These three formulas use pyridoxal-5-phosphate. Find all our products containing vitamin B6 in the list above.

Multivitamines B-Methyl-Homocysteine — 60 capsules

3 mg of P5P per capsule, with active vitamins B9 and B12, betaine and choline.

Discover Multivitamines B-Methyl →

CogniMag+ — 180 vegetable capsules

300 mg of magnesium and 2 mg of P5P per 6 capsules, with L-arginine and L-lysine.

Discover CogniMag+ capsules →

CogniMag+ — 90 scoops of powder

The same combination in powder form: 300 mg of magnesium and 2 mg of P5P per 3 scoops.

Discover CogniMag+ powder →

Frequently asked questions

Vitamin B6 FAQ

What is pyridoxal-5-phosphate?

It is the active form of vitamin B6, the one used by enzymes. It is abbreviated to P5P or PLP.

What is the best vitamin B6?

Both forms provide vitamin B6. P5P is already in active form; pyridoxine, which is more common, must first be converted. The right choice also depends on the dosage and the nutrients it is combined with.

Why combine vitamin B6 and magnesium?

Both contribute to the reduction of tiredness and fatigue, to normal functioning of the nervous system and to normal psychological function.

Where can you buy vitamin B6 P5P?

In pharmacies, organic shops or online. At NATURAMedicatrix, several formulas combine active vitamin B6 with other nutrients.

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Vitamin B6: benefits, sources and the active form P5P

The recognised benefits of vitamin B6

Energy

Fatigue

Nervous system

Psychological function

Hormonal activity

Immune system

Red blood cells

Protein and glycogen

Cysteine

Homocysteine

Which foods are rich in vitamin B6?

Pyridoxine or pyridoxal-5-phosphate (P5P)?

How to choose your vitamin B6?

The form

The dosage

With magnesium

With B9 and B12

Our supplements with active vitamin B6

Multivitamines B-Methyl-Homocysteine — 60 capsules

CogniMag+ — 180 vegetable capsules

CogniMag+ — 90 scoops of powder

Vitamin B6 FAQ

What is pyridoxal-5-phosphate?

What is the best vitamin B6?

Why combine vitamin B6 and magnesium?

Where can you buy vitamin B6 P5P?

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