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Foundational

Vitamin B6 (P-5-P) · Pyridoxal-5-Phosphate

Active form of B6; toxicity concerns at high doses of pyridoxine.

A
Evidence grade
Replicated human RCTs with hard endpoints

Short answer

Use P-5-P at low doses (10 to 25 mg). Ignore high-dose 'PMS relief' claims.

Product and dose overview

Vitamin B6 (P-5-P) (Pyridoxal-5-Phosphate) is a foundational with evidence grade A, meaning it is well-supported by replicated human trials. We track 3 products containing Vitamin B6 (P-5-P). Typical doses range from 3.3 to 20 mg per serving. The top-ranked product scores 7.6 out of 10 on our composite scale (dose, evidence, price, testing, transparency). Prices range up to $99.00 per month.

Evidence grade: A Products in database: 3 Category: Foundational

Top Vitamin B6 (P-5-P) products

ProductBrandDosePrice/mo3rd-party testedScore
MatterElysium Health20 mg$40.00Yes7.6
AGZ: Nightly Sleep SupportAG1 (Athletic Greens)5 mg$99.00Yes6.7
Vital Proteins Beauty Boost CapsulesVital Proteins3.3 mg$30.00No6.0

Scores are editorial judgments, not a scientific standard. See how we score.

What it is

Essential B-vitamin. Active form (P-5-P) safer than plain pyridoxine hydrochloride at doses above 25 mg/day.

Why people take it

Deficiency causes neuropathy, as does excess (>50 mg pyridoxine/day chronically).

Our verdict

Use P-5-P at low doses (10 to 25 mg). Ignore high-dose 'PMS relief' claims.

Structure & class

Pyridoxal-5-phosphate; cofactor for transamination.

Mechanism & clinical data

Vrolijk 2017 documented pyridoxine neuropathy at chronic >50 mg.

Pharmacokinetics

Days.

Dose & forms

Trial dose
20 mg
/ day
Range in trials
10 to 25 mg
/ day
Common forms
P-5-P, Pyridoxine HCl (avoid high dose)

What to watch out for

Don't chronically exceed 50 mg/day of pyridoxine.

Where this dose comes from

The trial dose above is our editorial pick from the published human trials for this ingredient. We choose the dose that the best-available studies used on the endpoint most relevant to longevity. The range shows the lowest and highest doses tested in published trials. The landmark studies below are the papers we read to set it. You can click through and check our work.

When new trials publish, our automated sweeps flag them. If a new study materially changes the dose, we update it through editorial review and record the old dose, new dose, and the triggering study in every affected product's recommendation history. The dose is never changed automatically.

Regulatory status

EUFood supplement (limit 25 mg/day proposed)
USDietary supplement
UKFood supplement (limit 10 mg/day)
CANHP

Timeline

Regulatory events, evidence grade changes, and key research milestones for Vitamin B6 (P-5-P), most recent first. Studies link to the paper; regulatory entries name and link the responsible authority.

  • 2025-04 Regulatory single source
    EU Court sharpens the bar for botanical health claims
    A Court of Justice of the European Union ruling in April 2025 further tightened the requirements for how botanical ingredients (herbs, plant extracts) can be marketed with health claims in the EU, effectively removing much of the flexibility of the on-hold list.
  • 2024-06 Regulatory confirmed
    EU report identifies 117 supplement substances as potential health risks
    The HoA Working Group on Food Supplements (26 European countries) published its first report evaluating 117 substances used in food supplements. Of these, 65 were assessed as likely novel foods, 6 were already regulated, 34 had insufficient data, and 12 were prioritized for Article 8 restriction under Regulation (EC) No 1925/2006. The 12 priority substances include ashwagandha, curcumin, melatonin, piperine, St. John's wort, coumarin, p-synephrine, maca, holy basil, Melaleuca, black cohosh, and L-tryptophan. The report drew on 1,500 RASFF alerts reviewed between 2017 and mid-2022.
    Source →
  • 2006-12 Regulatory confirmed
    EU Health Claims Regulation adopted
    Regulation (EC) No 1924/2006 laid down harmonised rules for nutrition and health claims made on foods, including supplements. Only claims listed in the EU Register of authorised claims can be used. Rejected botanical claims are held in a separate on-hold list.
    Source →
  • 1997 Regulatory confirmed
    EU introduces the Novel Food Regulation
    Regulation (EC) No 258/97 required any food or food ingredient without a history of consumption in the EU before 15 May 1997 to be authorised before being placed on the market. This is the framework that captures NMN, spermidine as a supplement ingredient, urolithin A, and many other longevity actives.
    Source →

Landmark studies

Found in these products (3)

All products in our catalog that contain Vitamin B6 (P-5-P), ranked by our overall score. Ranking is editorial, never paid.

Elysium Health
Matter
Cognition
Ingredients listed
4 ingredients listedlargest listed: Omega-3 (EPA/DHA) 550 mg
Price per serving
$1.33$40.00 · 30 servings
Testing
3rd-party listed · no public lab certificate

EPA/DHA split not stored

Status as recorded in the catalog from brand materials; not independently verified by NO1GEVITY.

Score & research context 7.6/10

Editorial score, not proof that this product works. Research-dose calculations are not dosing advice.

100%
of trial dose
$1.33
per research-dose day, not label serving
0Trial dose2×
Catalog price · Confirm current price with www.elysiumhealth.com
AG1 (Athletic Greens)
AGZ: Nightly Sleep Support
Adaptogen
Ingredients listed
8 ingredients listedlargest listed: Glycine 2,000 mg
Price per serving
$3.30$99.00 · 30 servings
Testing
3rd-party listed · no public lab certificate

Elemental vs compound: check label

Status as recorded in the catalog from brand materials; not independently verified by NO1GEVITY.

Score & research context 6.7/10

Editorial score, not proof that this product works. Research-dose calculations are not dosing advice.

100%
of trial dose
$3.96
per research-dose day, not label serving
0Trial dose2×
Catalog price · Confirm current price with drinkag1.com
Vitamin
Ingredients listed
7 ingredients listedlargest listed: Vitamin C 180 mg
Price per serving
$1.00$30.00 · 30 servings
Testing
None listed

Elemental vs compound: check label

Status as recorded in the catalog from brand materials; not independently verified by NO1GEVITY.

Score & research context 6.0/10

Editorial score, not proof that this product works. Research-dose calculations are not dosing advice.

90%
of trial dose
$2.78
per research-dose day, not label serving
0Trial dose2×
Catalog price · Confirm current price with www.vitalproteins.com
Editorial guides

Buying guides and comparisons

Neighbouring molecules

Related ingredients

See all in Foundational →

Molecules in the same class, plus the actives most often formulated alongside Vitamin B6 (P-5-P) in our catalogue.

Omega-3 (EPA/DHA)Asame categoryVitamin D3Asame categoryVitamin K2Bsame categoryMagnesiumAsame categoryVitamin B12Asame categoryFolate (5-MTHF)Bsame categoryZincAsame categorySeleniumAsame category
Product shelves
See all in Cognition (1)See all in Adaptogen (1)See all in Vitamin (1)

See Vitamin B6 (P-5-P) in context: the mechanism it acts through, the biomarker it moves, the products that dose it, and the trials that tested it.

View Vitamin B6 (P-5-P) on the Longevity Map →

Frequently asked questions

What is Vitamin B6 (P-5-P)?

Essential B-vitamin. Active form (P-5-P) safer than plain pyridoxine hydrochloride at doses above 25 mg/day.

What dose of Vitamin B6 (P-5-P) should I take?

The trial dose in published human studies is 20 mg per day, with a range of 10 to 25 mg per day. Always consult a qualified clinician before starting any supplement.

Is Vitamin B6 (P-5-P) safe?

Don't chronically exceed 50 mg/day of pyridoxine.

What is the best Vitamin B6 (P-5-P) supplement?

We track 3 products containing Vitamin B6 (P-5-P). The top-ranked product scores 7.6 out of 10 on our composite scale, which evaluates dose, evidence, price, third-party testing, and transparency. See the comparison table above. Scores are editorial judgments, not a scientific standard.

What is the evidence grade for Vitamin B6 (P-5-P)?

Vitamin B6 (P-5-P) has evidence grade A, meaning it is well-supported by replicated human trials. Grade A means replicated human RCTs with hard endpoints. Grade B means human RCTs with biomarker outcomes. Grade C means mixed or small human trials. See our evidence grading methodology.

Independently checked

Data verification

Evidence grade
A
Replicated human RCTs with hard endpoints
Research dose
20 mg
Products tracked
3
Updated continuously
Safety signal
Don't chronically exceed 50 mg/day of pyridoxine.

Evidence grades are reviewed when new human RCTs are published. Product counts update automatically as new products are added. Dose ranges reflect published trial data, not brand recommendations. Read how we verify.