vitamin
Vitamin B6
Supports amino-acid metabolism, neurotransmitters, and homocysteine balance.
What It Does
B6 is required for dozens of enzyme reactions involving amino acids.
It supports neurotransmitter production and methylation pathways.
Who Needs It Most
| Demographic | Target Intake | Upper Limit |
|---|---|---|
| female, perimenopause, postmenopause | 25-50 mg | 100 mg |
Signs of Deficiency
- Irritability
- Dermatitis
- Microcytic anemia
Best Food Sources
Chickpeas
Moderate
Salmon
Moderate
Potatoes
Moderate
Supplement Guide
Best forms: Pyridoxal-5-phosphate (P5P), Pyridoxine HCl
What to look for: Dose generally below 50-100 mg/day unless supervised
What to avoid: Long-term high doses due neuropathy risk
Timing: Morning with food.
Who Should Avoid It
Long-term high-dose use (>100mg/day)
Chronic high doses can cause peripheral neuropathy.
Source: NIH ODS
The Research
PubMed citations are temporarily unavailable.
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