Approximate dose-response bands. Individual response varies — these are starting points, not prescriptions.
Well below target. Risk of deficiency symptoms tied to amino acid metabolism.
Below the recommended daily target. Long-term adequacy not assured.
Daily target met. Standard nutritional support for amino acid metabolism.
Common for specific health goals. Check the evidence for your situation before sustaining this level.
Approaching the tolerable upper limit. Monitor and consider clinical guidance.
Above the tolerable upper limit. Risk of adverse effects — back off or consult a clinician.
You're at 0% of your vitamin b6 target. The biggest single-serving sources to top it off:
B6 is the most metabolically versatile B vitamin — its active form pyridoxal-5-phosphate (PLP) is a cofactor for ~150 enzymes in amino acid, neurotransmitter, glucose, and heme metabolism. The B6 paradox: routine adequate intake is essential, but chronic high-dose supplementation causes sensory neuropathy.
PLP forms a Schiff base with substrate amino acids, stabilising carbanion intermediates that allow transamination, decarboxylation, and racemisation reactions. PLP-dependent enzymes drive the rate-limiting steps of neurotransmitter synthesis — which is why B6 affects mood and sleep regulation.
Isolated B6 deficiency is rare; more commonly seen alongside other B-vitamin shortfalls in chronic alcoholism, malabsorption, or with specific medications.
Chronic intake above ~100 mg/day causes dose- and duration-dependent sensory neuropathy that can take years to recover. Often reversible after discontinuation but not always.
Pyridoxal-5-phosphate (P5P/PLP) is the active form and bypasses the conversion step. Standard pyridoxine HCl works fine for most people. Avoid chronic doses above 100 mg/day unless clinically directed — sensory neuropathy from over-supplementation is real.
All three forms are dephosphorylated in the gut, absorbed as pyridoxal/pyridoxine/pyridoxamine, then re-phosphorylated in tissues. About 75% of food B6 is bioavailable. Riboflavin (FAD) is required for PLP synthesis — low B2 status creates functional B6 deficiency.
Adequate but not excessive. The U-shape is real: deficiency drives neuro and cardio risk, excess drives neuropathy. Whole-food intake is the safer route; supplements above ~10 mg/day deserve a reason.
Pyridoxal-5-phosphate; neurotransmitter and amino acid metabolism.
The mechanisms and systems this nutrient feeds. Click any to drill into what runs on it.
★ = load-bearing / primary cofactor. Track these in My Journey.
Whole foods that contribute meaningfully (≥10% DV per 100 g serving). Click any food to see its full nutrient profile and what else it brings to the table.
See all foods high in Vitamin B6, ranked →