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Vitamin B6

WATER-SOLUBLE

Pyridoxal 5'-phosphate (PLP)

Vitamin B6 refers to a group of six related compounds, with pyridoxal 5'-phosphate (PLP) serving as the biologically active coenzyme. PLP is arguably the most functionally versatile of all vitamin-derived coenzymes, participating in more than 100 enzymatic reactions, predominantly involving amino acid metabolism. PLP-dependent enzymes catalyze transamination, decarboxylation (producing neurotransmitters), and glycogen phosphorylase reactions.

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Key Functions

  • Amino acid metabolism (100+ enzymes)
  • Neurotransmitter synthesis (serotonin, dopamine, GABA)
  • Glycogen metabolism
  • Immune function
  • Hemoglobin formation

Best Food Sources

Poultry, fish, and organ meatsPotatoes and chickpeasBananas and fortified cerealsNuts and seeds

Deficiency: Vitamin B6 Deficiency

  • Microcytic anemia
  • Dermatitis (around eyes, nose, mouth)
  • Depression and confusion
  • Weakened immune function
  • Peripheral neuropathy at high doses

High-Risk Groups

  • Chronic alcoholics
  • People on isoniazid (TB treatment)
  • Those with malabsorption syndromes
  • Elderly adults

Reviewed for accuracy: Content is based on guidelines from the NIH Office of Dietary Supplements, Harvard T.H. Chan School of Public Health, and peer-reviewed medical literature.

Recommended Daily Amount

Adult Men

1.3 mg (ages 19-50)

Adult Women

1.3 mg (ages 19-50)

Upper Limit (Tolerable)

100 mg

Did You Know?

Chronic high-dose B6 supplementation (1-6 g/day) can cause sensory neuropathy — a toxicity usually reversible upon discontinuation.

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