Vitamin B6 (Pyridoxal)

Aldehyde form of vitamin B6 that requires conversion to the active PLP form

Scientific namePyridoxal FormulaC8H9NO3 Molecular weight167.16 g/mol CAS66-72-8

75 absorption score

9 safety / 10

15 USD per month

5 documented interactions

Check it against something

Evidence level A

Vitamin B6 (Pyridoxal) with:

99 out of 100

Works better together Compatible. Timing differs, so follow each supplement's own window.

Check it against your whole stack →

What it does

mechanism and evidence for each claim

Amino acid metabolism support

Essential for protein metabolism and amino acid conversions

Converted to PLP for aminotransferase enzyme function Evidence A-grade 2-4 weeks

Neurotransmitter synthesis

Supports production of serotonin, dopamine, and GABA

PLP cofactor required for neurotransmitter synthesis Evidence A-grade 2-6 weeks

Hemoglobin formation

Essential for healthy red blood cell production

Required for heme synthesis and iron utilization Evidence A-grade 4-8 weeks

Immune system support

Important for proper immune cell function

Required for lymphocyte proliferation and antibody production Evidence A-grade 4-8 weeks

Homocysteine metabolism

Helps convert homocysteine to less harmful compounds

PLP cofactor for homocysteine metabolism enzymes Evidence A-grade 2-6 weeks

Others take these for the same thing

Same goal, different mechanism — check any of them against this one

Ashwagandha Stress management & energy 300-600mg A 75% Vitamin B12 (Cyanocobalamin) Energy & nerve support 250-1000 mcg A 70% Coenzyme Q10 (CoQ10) Heart health & cellular energy 100-200mg A 10% Phosphorus Bone health & energy metabolism 700-1250mg A 80% Vitamin B3 (Niacinamide) Energy & skin health (no flush) 100-1000 mg A 88% Berberine for Advanced Glucose Control and Metabolic Support Blood sugar control & metabolic support 1500mg daily (500mg x3) A 60%

Every pair we checked

12 combinations scored by the engine

Vitamin B6 (Pyridoxal) + Whey Protein High protein intake increases B6 requirements Needs attention 52

Vitamin B6 (Pyridoxal) + Caffeine No documented interaction either way No known interaction 70

Vitamin B6 (Pyridoxal) + Creatine Monohydrate No documented interaction either way No known interaction 70

Vitamin B6 (Pyridoxal) + Turmeric No documented interaction either way No known interaction 70

Vitamin B6 (Pyridoxal) + Vitamin D3 Prevents arterial calcification from vitamin D Works better together 78

Vitamin B6 (Pyridoxal) + Lactase Improved calcium absorption when consuming dairy Works better together 82

Vitamin B6 (Pyridoxal) + Bovine Collagen Essential for collagen synthesis and cross-linking Works better together 82

Vitamin B6 (Pyridoxal) + DHA Prevents oxidation of DHA and enhances stability Works better together 82

Vitamin B6 (Pyridoxal) + Magnesium Oxide Required for pyridoxal kinase enzyme function Works better together 94

Vitamin B6 (Pyridoxal) + Vitamin B2 (Riboflavin) Required for B6 metabolism and recycling Works better together 94

Vitamin B6 (Pyridoxal) + Calcium Carbonate Essential for calcium absorption and utilization Works better together 94

Vitamin B6 (Pyridoxal) + Zinc Gluconate Required for pyridoxal kinase activity Works better together 99

Dosage

With meals

Daily2-25 mg

Maintenance2-10 mg

Therapeutic10-50 mg

Research dosesVariable

Upper limit100mg daily (generally safe)

Upper limit 100 mg NIH ODS

Before you take it

VeganYes

When to expect it

First Effects2-4 weeks for metabolic improvements

Peak Benefits6-12 weeks for neurotransmitter and immune benefits

Deficiency Development4-6 weeks with inadequate B6 intake

Toxicity OnsetRare, mainly with mega-doses >200mg daily

How to measure it

$60-120

MarkerPlasma PLP (pyridoxal phosphate)

Optimal>20 nmol/L

Deficient below<20 nmol/L

FrequencyEvery 6-12 months if monitoring B6 status

What people actually reported to the FDA

CAERS, 78 reports naming it as the suspect

Most reported effects

Neuropathy peripheral 34

Paraesthesia 16

Hypoaesthesia 15

Hypervitaminosis 12

Anxiety 11

Named as the suspect 78 reports of 176 that mention it at all

Serious outcome 90% hospitalisation, emergency room or worse

Other Serious or Important Medical Event58

Disability28

Hospitalization10

Reports are voluntary and unverified — they record what someone experienced while taking something, not what the compound caused. Counts skew towards products people take a lot of, and a serious outcome is more likely to be reported than a mild one, so these are not rates. How we filter them →

What actually reaches you

The label counts the carrier, your body does not

Absorption High 75 of 100 · absorbs well relative to other forms

Delivered daily 10.1 mg

Cost per 100 mg delivered $4.94 comparative — uses the absorption score, not a measured percentage

Works better with

3 documented

Magnesium

Required for pyridoxal kinase enzyme function

Cofactor for B6 activation to PLP · level A

Riboflavin B2

Required for B6 metabolism and recycling

FMN cofactor for B6 metabolizing enzymes · level A

Zinc

Required for pyridoxal kinase activity

Zinc-dependent enzyme for B6 activation · level A

What not to take with Vitamin B6 (Pyridoxal)

2 documented

Alcohol

Depletes B6 and interferes with PLP formation

Inhibits pyridoxal kinase and increases B6 degradation · major significance

Protein Excess

High protein intake increases B6 requirements

More B6 needed for amino acid metabolism · moderate significance

Medication interactions

Discuss these with a pharmacist before combining

levodopa Major

B6 can reduce levodopa effectiveness

What to do: Avoid B6 supplements with levodopa monotherapy

anticonvulsants Moderate

Some seizure medications deplete B6

What to do: Monitor B6 status, consider supplementation

isoniazid Major

TB medication depletes B6

What to do: B6 supplementation often prescribed

Available forms

bioavailability compared

Pyridoxal (PAL) 75

Pyridoxal (PAL): Natural form, Good bioactivity, Research applications, Fundamental B6 form

Food sources

before you supplement

Beef liver 0.9mg per 100g · 85

Tuna 1.0mg per 100g · 80

Salmon 0.6mg per 100g · 80

Note: Animal products contain mix of B6 forms Pyridoxal specifically in animal tissues · 85

Too little

deficiency signs

Same as general B6 deficiency:
Depression and mood changes
Confusion and cognitive problems
Weakened immune system
Anemia and fatigue
Skin disorders and dermatitis
Peripheral neuropathy

Too much

toxicity signs

Rare at normal supplement doses:
Peripheral neuropathy (very high doses)
Skin lesions
Light sensitivity
Nausea and digestive upset
Generally safe under 200mg daily

Who benefits most

basic-b6-supplementation

Standard B6 form for fundamental nutritional needs

2-10 mg daily

amino-acid-metabolism-support

Essential for protein metabolism and amino acid conversions

5-25 mg daily

research-applications

Specific form used in metabolic research

Variable based on protocol

food-form-preference

Prefer forms naturally found in foods

2-15 mg daily

Where to buy it

compare forms first

Look for Vitamin B6 (Pyridoxal) at 2-25 mg per serving. The form that matters here is Pyridoxal (PAL).

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What else affects it

Beyond other supplements

Alcohol

Depletes B6 and interferes with PLP formation

Inhibits pyridoxal kinase and increases B6 degradation

How it works

Converted to pyridoxal phosphate (PLP) by pyridoxal kinase
PLP serves as cofactor for over 100 enzymes
Essential for aminotransferase reactions
Required for decarboxylation of amino acids
Cofactor for glycogen phosphorylase
Necessary for neurotransmitter synthesis pathways

Key findings

what the evidence supports

Essential cofactor for over 100 enzymatic reactions
Critical for amino acid metabolism and protein synthesis
Required for neurotransmitter production (established biochemistry)
Important for immune function and hemoglobin synthesis

Sources: NIH Examine.com · data reviewed 2026-08-02

Compiled by Denis, who maintains this database and holds no medical qualification — every figure here is sourced or derived, never asserted. How we calculate it →

Common questions

What are the benefits of Vitamin B6 (Pyridoxal)?

Documented effects: Amino acid metabolism support; Neurotransmitter synthesis; Hemoglobin formation; Immune system support. Essential for protein metabolism and amino acid conversions

How much Vitamin B6 (Pyridoxal) should you take per day?

The common daily range is 2-25 mg. By goal — maintenance: 2-10 mg; therapeutic: 10-50 mg; research doses: Variable; upper limit: 100mg daily (generally safe).

When is the best time to take Vitamin B6 (Pyridoxal)?

With meals. First effects are typically reported within 2-4 weeks for metabolic improvements.

What are the side effects of Vitamin B6 (Pyridoxal)?

At excessive doses: Rare at normal supplement doses:, Peripheral neuropathy (very high doses), Skin lesions, Light sensitivity, Nausea and digestive upset. Safety rating at normal doses is 9 out of 10.

What should you not take with Vitamin B6 (Pyridoxal)?

Separate it from Alcohol, Protein Excess by two to four hours. Depletes B6 and interferes with PLP formation

Does Vitamin B6 (Pyridoxal) interact with medications?

Documented interactions with levodopa, anticonvulsants, isoniazid. Discuss these with a pharmacist before combining.

How much Vitamin B6 (Pyridoxal) is too much?

The tolerable upper intake level is 100 mg per day for adults, per NIH ODS. Above that, the risk of adverse effects rises: Rare at normal supplement doses:, Peripheral neuropathy (very high doses), Skin lesions.

How do you know if you need Vitamin B6 (Pyridoxal)?

The marker is Plasma PLP (pyridoxal phosphate), optimal range >20 nmol/L. Common deficiency signs: Same as general B6 deficiency:, Depression and mood changes, Confusion and cognitive problems, Weakened immune system.

Taken for

62 Energy & Metabolism

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