Skip to main content

Vitamin B6 (Pyridoxine → PLP)

Overview​

Vitamin B6 is a water-soluble vitamin that exists in several forms (pyridoxine, pyridoxal, pyridoxamine) which are converted to the active coenzyme form, pyridoxal-5'-phosphate (PLP), in the brain. PLP serves as a cofactor for the synthesis of all key neurotransmitters including dopamine, serotonin, GABA, and glutamate, supporting rate-limiting steps in catecholamine synthesis. B6 is also an essential cofactor in the remethylation of homocysteine to methionine, working with B2, folate, and B12 in methylation processes. The conversion to PLP requires PDXK (pyridoxal kinase) activity, which is supported by cofactors such as magnesium and ATP.

Recipes​

7 recipes containing this substance

Chocolate Quinoa Crisp Clusters

A delicious cereal-to-snack hybrid with satisfying crunch, steady energy, and a low glycemic profile. Perfect for breakfast or anytime snacking.

Mitochondrial Power Bowl

A nitrate-rich, polyphenol-dense bowl supporting mitochondrial function, ATP generation, and metabolic resilience

Salmon Bowl-pistachio-cacao-nibs

A functional ECS-supportive bowl combining salmon, avocado, pistachios, cacao nibs, and early harvest olive oil to help preserve anandamide tone, improve membrane lipid composition, and support gut–brain signaling.

Turkey Wing Stew

A collagen-rich, glycine-heavy slow-cooked stew made from affordable turkey wings — supporting gut, joint, sleep, and brain health.

Turmeric Lentil Dahl

Anti-inflammatory curcumin-rich lentil dish supporting gut health, NF-κB inhibition, and SCFA production

Foods​

18 foods containing this substance

Bananas

B6 source and tryptophan-containing fruit

Beef

High creatine, CoQ10, heme iron, and complete protein

Black Beans

Legume with polyphenols and protein; optimal soaking conditions detailed

Broccoli

Cruciferous vegetable rich in sulforaphane, folate, and glutathione precursors

Chicken

Complete protein with niacin, zinc, and tryptophan

Chickpeas

Legume providing protein, fiber, folate, magnesium, and B6

Cooled Potatoes

Resistant starch formation through retrogradation for gut health

Eggs

Complete protein with choline, B vitamins, and phospholipids

Kale

Leafy green rich in iron, magnesium, zinc, quercetin, and carotenoids

Lentils

Legume rich in protein, fiber, folate, iron, and prebiotics

Oats

Beta-glucans, tryptophan, and B vitamins for gut and neurotransmitter support

Potatoes

Starchy vegetable providing resistant starch when cooled

Quinoa

Pseudograin with complete protein, magnesium, and GABA potential in sourdough

Salmon

Oily fish rich in EPA/DHA, protein, and B vitamins

Soy

Complete plant protein with isoflavones (genistein) and choline

Spinach

Leafy green rich in iron, magnesium, folate, and carotenoids

Turkey

High tryptophan and niacin for serotonin synthesis and NAD+ production

Biological Mechanisms and Implications​

Biological TargetTherapeutic AreasMechanism of Action
MethylationEssential cofactor in remethylation of homocysteine to methionine, which is converted to S-adenosylmethionine (SAMe); works with B2, folate, and B12
Neurochemical BalanceCofactor for synthesis of dopamine, serotonin, GABA, and glutamate; supports rate-limiting steps in catecholamine synthesis; requires PDXK activation with magnesium and ATP support

References​

  • B6 is a cofactor in the development of all key neurotransmitters; pyridoxine, pyridoxal, and pyridoxamine cross the blood–brain barrier in non-phosphorylated forms and are converted to PLP by PDXK Spector 1978
  • PDXK activity is supported by cofactors such as magnesium and ATP; combined B6 and magnesium supplementation has been reported to reduce inattention and hyperactivity Mousain-Bosc et al. 2006
  • B vitamins, particularly B6, B2, folate, and B12, are essential cofactors in remethylation of homocysteine to methionine, which is converted to SAMe
  • Riboflavin coenzymes facilitate the metabolism of B12, vitamin B6, and niacin Aragão et al. 2024
  • Both dopamine and serotonin synthesis pathways rely on cofactors including iron, B6, folate, omega-3s, and BH₄ to support rate-limiting steps in catecholamine synthesis Fanet et al. 2021
  • Magnesium functions as an NMDA receptor antagonist and GABA receptor modulator Clerc et al. 2013
  • Zinc acts as an allosteric modulator of the GABA receptor Peralta and Huidobro-Toro 2016
  • Low levels of coenzyme B6 can cause dysfunctions prior to the formation of CoQ10 Pravst, Zmitek, and Zmitek 2010
  • Since plant-based diets provide less bioavailable B6, deficiencies are more common in vegan and older populations Waldmann et al. 2006
  • B6 deficiencies can result from celiac disease, alcoholism, and genetic mutations, leading to serious brain injury and epilepsy Wilson et al. 2019