{"title":"Vitamin B6","description":"\u003cscript type=\"application\/ld+json\"\u003e\n{\n  \"@context\": \"https:\/\/schema.org\",\n  \"@type\": \"BreadcrumbList\",\n  \"itemListElement\": [\n    {\n      \"@type\": \"ListItem\",\n      \"position\": 1,\n      \"name\": \"Home\",\n      \"item\": \"https:\/\/plenthera.com\/\"\n    },\n    {\n      \"@type\": \"ListItem\",\n      \"position\": 2,\n      \"name\": \"Vitamins\",\n      \"item\": \"https:\/\/plenthera.com\/collections\/vitamines\"\n    },\n    {\n      \"@type\": \"ListItem\",\n      \"position\": 3,\n      \"name\": \"Vitamin B6\",\n      \"item\": \"https:\/\/plenthera.com\/collections\/vitamine-b6\"\n    }\n  ]\n}\n\u003c\/script\u003e\n\u003cscript type=\"application\/ld+json\"\u003e\n{\n  \"@context\": \"https:\/\/schema.org\",\n  \"@type\": \"CollectionPage\",\n  \"name\": \"Vitamin B6 at Plenthera\",\n  \"description\": \"Vitamin B6 in the vegan B-Complex from Plantforce, as pyridoxal 5'-phosphate in the Elke Dag multivitamins from Vitals and in Electrolyte Stamina from Trace Minerals.\",\n  \"url\": \"https:\/\/plenthera.com\/collections\/vitamine-b6\",\n  \"inLanguage\": \"en\",\n  \"isPartOf\": {\n    \"@type\": \"WebSite\",\n    \"name\": \"Plenthera\",\n    \"url\": \"https:\/\/plenthera.com\/\"\n  },\n  \"about\": {\n    \"@type\": \"Thing\",\n    \"name\": \"Vitamin B6\",\n    \"alternateName\": [\n      \"Pyridoxine\",\n      \"Pyridoxal 5'-phosphate\",\n      \"P-5-P\"\n    ],\n    \"description\": \"Vitamin B6 is a water-soluble vitamin that is involved as a coenzyme in protein metabolism.\"\n  }\n}\n\u003c\/script\u003e\n\u003cscript type=\"application\/ld+json\"\u003e\n{\n  \"@context\": \"https:\/\/schema.org\",\n  \"@type\": \"FAQPage\",\n  \"mainEntity\": [\n    {\n      \"@type\": \"Question\",\n      \"name\": \"How much vitamin B6 do I need per day?\",\n      \"acceptedAnswer\": {\n        \"@type\": \"Answer\",\n        \"text\": \"EFSA specifies a reference intake of 1.7 mg per day for adult men and 1.6 mg for women. Labels use 1.4 mg (RI). The safe upper limit for total intake is 12 mg per day.\"\n      }\n    },\n    {\n      \"@type\": \"Question\",\n      \"name\": \"Can I get too much vitamin B6?\",\n      \"acceptedAnswer\": {\n        \"@type\": \"Answer\",\n        \"text\": \"Yes. Long-term high intakes can cause nerve symptoms, such as tingling or numbness in the hands and feet. So add up B6 from all supplements and stay below the upper limit of 12 mg per day. If you experience such symptoms, stop and consult your doctor.\"\n      }\n    },\n    {\n      \"@type\": \"Question\",\n      \"name\": \"What is pyridoxal 5'-phosphate (P-5-P)?\",\n      \"acceptedAnswer\": {\n        \"@type\": \"Answer\",\n        \"text\": \"P-5-P is the form in which the body uses vitamin B6 as a coenzyme. Pyridoxine, the form most commonly used in supplements, is converted into P-5-P in the body. The Elke Dag multivitamins from Vitals and Electrolyte Stamina contain B6 as P-5-P.\"\n      }\n    },\n    {\n      \"@type\": \"Question\",\n      \"name\": \"Do I get enough vitamin B6 from my diet?\",\n      \"acceptedAnswer\": {\n        \"@type\": \"Answer\",\n        \"text\": \"Usually, yes. Vitamin B6 is found in meat, fish, wholegrain cereal products, pulses, potatoes, nuts and bananas.\"\n      }\n    },\n    {\n      \"@type\": \"Question\",\n      \"name\": \"When should I take vitamin B6?\",\n      \"acceptedAnswer\": {\n        \"@type\": \"Answer\",\n        \"text\": \"Follow the label. Most products are taken with a meal, for example at breakfast.\"\n      }\n    }\n  ]\n}\n\u003c\/script\u003e\n\u003carticle\u003e\n\u003cp\u003e\u003cem\u003eWritten by the Plenthera team (trained in orthomolecular nutrition). Scientifically reviewed in October 2026. Last updated: 7 October 2026.\u003c\/em\u003e\u003c\/p\u003e\n\u003cp\u003eVitamin B6 is a B vitamin that your body needs mainly for protein metabolism, the nervous system and the formation of red blood cells. Most people get enough from their diet, and with B6 the rule is: more is not better. At Plenthera you will find \u003ca href=\"\/en-ro\/collections\/vitamine-b6\"\u003evitamin B6\u003c\/a\u003e in the vegan B-Complex from Plantforce, as pyridoxal 5'-phosphate in the Elke Dag multivitamins from Vitals and in the electrolyte tablets Electrolyte Stamina from Trace Minerals.\u003c\/p\u003e\n\u003cnav aria-label=\"Table of contents\"\u003e\n\u003ch2\u003eTable of contents\u003c\/h2\u003e\n\u003col\u003e\n\u003cli\u003e\u003ca href=\"#vergelijking\"\u003eWhich vitamin B6 suits you?\u003c\/a\u003e\u003c\/li\u003e\n\u003cli\u003e\u003ca href=\"#wat-is-vitamine-b6\"\u003eWhat is vitamin B6?\u003c\/a\u003e\u003c\/li\u003e\n\u003cli\u003e\u003ca href=\"#efsa-claims\"\u003eVitamin B6 and EFSA — what is scientifically recognised?\u003c\/a\u003e\u003c\/li\u003e\n\u003cli\u003e\u003ca href=\"#vormen\"\u003eVitamin B6 at Plenthera and other forms on the market\u003c\/a\u003e\u003c\/li\u003e\n\u003cli\u003e\u003ca href=\"#hoe-gebruik\"\u003eHow do you use vitamin B6?\u003c\/a\u003e\u003c\/li\u003e\n\u003cli\u003e\u003ca href=\"#mythes\"\u003eMyths and misconceptions about vitamin B6\u003c\/a\u003e\u003c\/li\u003e\n\u003cli\u003e\u003ca href=\"#combineren\"\u003eCombining vitamin B6 with other supplements\u003c\/a\u003e\u003c\/li\u003e\n\u003cli\u003e\u003ca href=\"#faq\"\u003eFrequently asked questions\u003c\/a\u003e\u003c\/li\u003e\n\u003cli\u003e\u003ca href=\"#bronnen\"\u003eSources\u003c\/a\u003e\u003c\/li\u003e\n\u003c\/ol\u003e\n\u003c\/nav\u003e\n\u003csection\u003e\n\u003ch2 id=\"vergelijking\"\u003eWhich vitamin B6 suits you?\u003c\/h2\u003e\n\u003ctable\u003e\n\u003cthead\u003e\u003ctr\u003e\n\u003cth\u003eProduct\u003c\/th\u003e\n\u003cth\u003eB6 per daily dose\u003c\/th\u003e\n\u003cth\u003eFeatures\u003c\/th\u003e\n\u003c\/tr\u003e\u003c\/thead\u003e\n\u003ctbody\u003e\n\u003ctr\u003e\n\u003ctd\u003ePlantforce Vegan Vitamin B-Complex (at Plenthera)\u003c\/td\u003e\n\u003ctd\u003e3.8 mg (1 capsule)\u003c\/td\u003e\n\u003ctd\u003eAll eight B vitamins in food state form, vegan\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003e\n\u003ca href=\"\/en-ro\/collections\/multi-vitamines\"\u003eVitals Elke Dag multivitamins\u003c\/a\u003e (at Plenthera)\u003c\/td\u003e\n\u003ctd\u003e2.1–2.8 mg\u003c\/td\u003e\n\u003ctd\u003ePyridoxal 5'-phosphate in a complete multi\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003eTrace Minerals Electrolyte Stamina (at Plenthera)\u003c\/td\u003e\n\u003ctd\u003e2 mg (6 tablets)\u003c\/td\u003e\n\u003ctd\u003ePyridoxal 5'-phosphate in an electrolyte tablet with magnesium, potassium and sodium\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003eIndividual pyridoxine or P-5-P tablets (other forms on the market)\u003c\/td\u003e\n\u003ctd\u003eOften 10–50 mg\u003c\/td\u003e\n\u003ctd\u003eHigh-dose, often above the upper limit — we do not stock these\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003c\/tbody\u003e\n\u003c\/table\u003e\n\u003c\/section\u003e\n\u003csection\u003e\n\u003ch2 id=\"wat-is-vitamine-b6\"\u003eWhat is vitamin B6?\u003c\/h2\u003e\n\u003cp\u003e\u003cstrong\u003eVitamin B6 is a collective name for pyridoxine, pyridoxal and pyridoxamine and their phosphate forms. In the body, it is mainly pyridoxal 5'-phosphate (P-5-P) that acts as a coenzyme, in more than a hundred enzyme reactions, especially in protein and amino acid metabolism.\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eVitamin B6 is found in meat, fish, wholegrain cereal products, pulses, potatoes, nuts and bananas. With a varied diet, deficiency is rare.\u003c\/p\u003e\n\u003cp\u003eEFSA specifies a reference intake of 1.7 mg per day for adult men and 1.6 mg for women. Labels use 1.4 mg (RI). In 2023, EFSA lowered the safe upper limit for total intake to 12 mg per day, because long-term high intakes can cause nerve symptoms, such as tingling or numbness in the hands and feet. The Bijwerkingencentrum Lareb (Netherlands Pharmacovigilance Centre) also receives reports of such symptoms with the use of supplements containing vitamin B6.\u003c\/p\u003e\n\u003c\/section\u003e\n\u003csection\u003e\n\u003ch2 id=\"efsa-claims\"\u003eVitamin B6 and EFSA — what is scientifically recognised?\u003c\/h2\u003e\n\u003cp\u003eThe following health claims are authorised for vitamin B6 in Regulation (EU) 432\/2012:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eVitamin B6 contributes to normal cysteine synthesis.\u003c\/li\u003e\n\u003cli\u003eVitamin B6 contributes to normal energy-yielding metabolism.\u003c\/li\u003e\n\u003cli\u003eVitamin B6 contributes to normal functioning of the nervous system.\u003c\/li\u003e\n\u003cli\u003eVitamin B6 contributes to normal homocysteine metabolism.\u003c\/li\u003e\n\u003cli\u003eVitamin B6 contributes to normal protein and glycogen metabolism.\u003c\/li\u003e\n\u003cli\u003eVitamin B6 contributes to normal psychological function.\u003c\/li\u003e\n\u003cli\u003eVitamin B6 contributes to normal red blood cell formation.\u003c\/li\u003e\n\u003cli\u003eVitamin B6 contributes to the normal function of the immune system.\u003c\/li\u003e\n\u003cli\u003eVitamin B6 contributes to the reduction of tiredness and fatigue.\u003c\/li\u003e\n\u003cli\u003eVitamin B6 contributes to the regulation of hormonal activity.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eThe claims apply with a daily intake that provides at least 15% of the reference intake: 0.21 mg vitamin B6 per daily dose. All products in the table reach this threshold.\u003c\/p\u003e\n\u003c\/section\u003e\n\u003csection\u003e\n\u003ch2 id=\"vormen\"\u003eVitamin B6 at Plenthera and other forms on the market\u003c\/h2\u003e\n\u003ch3\u003eVegan Vitamin B-Complex (Plantforce) — at Plenthera\u003c\/h3\u003e\n\u003cp\u003eAll eight B vitamins in food state form from sprouted buckwheat from the Danish brand Plantforce, with 3.8 mg vitamin B6 per capsule. One capsule per day, 60 capsules per tub. Read more about B vitamins at \u003ca href=\"\/en-ro\/collections\/vitamine-b\"\u003evitamin B\u003c\/a\u003e.\u003c\/p\u003e\n\u003ch3\u003eVitamin B6 in multivitamins — at Plenthera\u003c\/h3\u003e\n\u003cp\u003eElke Dag and Elke Dag Platinum (2.1 mg) and Elke Dag 50+ (2.8 mg) from Vitals contain B6 as pyridoxal 5'-phosphate. Have a look at the \u003ca href=\"\/en-ro\/collections\/multi-vitamines\"\u003emultivitamins\u003c\/a\u003e.\u003c\/p\u003e\n\u003ch3\u003eElectrolyte Stamina (Trace Minerals) — at Plenthera\u003c\/h3\u003e\n\u003cp\u003eElectrolyte tablets with, per daily dose of 6 tablets, 2 mg vitamin B6 (P-5-P), 250 mg magnesium, 590 mg potassium and 270 mg sodium. Also contains kelp and therefore iodine; do not use with a thyroid condition without consulting your doctor. More at \u003ca href=\"\/en-ro\/collections\/elektrolyten\"\u003eelectrolytes\u003c\/a\u003e.\u003c\/p\u003e\n\u003ch3\u003eOther forms on the market\u003c\/h3\u003e\n\u003cp\u003eIndividual B6 tablets with pyridoxine hydrochloride or P-5-P often contain 10 to 50 mg per tablet. That is around or above the upper limit of 12 mg per day; that is why we do not stock individual high-dose B6.\u003c\/p\u003e\n\u003c\/section\u003e\n\u003csection\u003e\n\u003ch2 id=\"hoe-gebruik\"\u003eHow do you use vitamin B6?\u003c\/h2\u003e\n\u003col\u003e\n\u003cli\u003eFollow the dosage on the label.\u003c\/li\u003e\n\u003cli\u003eAdd up vitamin B6 from all products, including from multivitamins, B-complexes, magnesium and electrolyte products.\u003c\/li\u003e\n\u003cli\u003eKeep your total intake below the upper limit of 12 mg per day.\u003c\/li\u003e\n\u003cli\u003eIf you experience tingling or numbness in your hands or feet, stop and consult your doctor.\u003c\/li\u003e\n\u003cli\u003eIf pregnant, breastfeeding or taking medication: consult your doctor first.\u003c\/li\u003e\n\u003c\/ol\u003e\n\u003c\/section\u003e\n\u003csection\u003e\n\u003ch2 id=\"mythes\"\u003eMyths and misconceptions about vitamin B6\u003c\/h2\u003e\n\u003cp\u003e\u003cem\u003e\u003cstrong\u003eMyth 1: \"Vitamin B6 is water-soluble, so too much can do no harm.\"\u003c\/strong\u003e\u003c\/em\u003e\u003c\/p\u003e\n\u003cp\u003eIncorrect. Even though B6 is water-soluble, long-term high intakes can cause nerve symptoms. That is why EFSA has set an upper limit of 12 mg per day.\u003c\/p\u003e\n\u003cp\u003e\u003cem\u003e\u003cstrong\u003eMyth 2: \"Only high-dose B6 does anything.\"\u003c\/strong\u003e\u003c\/em\u003e\u003c\/p\u003e\n\u003cp\u003eIncorrect. The authorised claims already apply from 0.21 mg per day. More than you need provides no demonstrated benefit.\u003c\/p\u003e\n\u003c\/section\u003e\n\u003csection\u003e\n\u003ch2 id=\"combineren\"\u003eCombining vitamin B6 with other supplements\u003c\/h2\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003ca href=\"\/en-ro\/collections\/vitamine-b12\"\u003eVitamin B12\u003c\/a\u003e and \u003ca href=\"\/en-ro\/collections\/foliumzuur\"\u003efolic acid\u003c\/a\u003e: together with B6, involved in normal homocysteine metabolism.\u003c\/li\u003e\n\u003cli\u003e\n\u003ca href=\"\/en-ro\/collections\/magnesium\"\u003eMagnesium\u003c\/a\u003e: watch out for B6 in magnesium products and count it.\u003c\/li\u003e\n\u003cli\u003e\n\u003ca href=\"\/en-ro\/collections\/vitamine-b\"\u003eVitamin B\u003c\/a\u003e: all B vitamins and B-complexes in one place.\u003c\/li\u003e\n\u003cli\u003e\n\u003ca href=\"\/en-ro\/collections\/multi-vitamines\"\u003eMultivitamins\u003c\/a\u003e: include the B6 from these in your total intake.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003c\/section\u003e\n\u003csection\u003e\n\u003ch2 id=\"faq\"\u003eFrequently asked questions\u003c\/h2\u003e\n\u003cp\u003e\u003cstrong\u003eHow much vitamin B6 do I need per day?\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eEFSA specifies a reference intake of 1.7 mg per day for adult men and 1.6 mg for women. Labels use 1.4 mg (RI). The safe upper limit for total intake is 12 mg per day.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eCan I get too much vitamin B6?\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eYes. Long-term high intakes can cause nerve symptoms, such as tingling or numbness in the hands and feet. So add up B6 from all supplements and stay below the upper limit of 12 mg per day. If you experience such symptoms, stop and consult your doctor.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eWhat is pyridoxal 5'-phosphate (P-5-P)?\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eP-5-P is the form in which the body uses vitamin B6 as a coenzyme. Pyridoxine, the form most commonly used in supplements, is converted into P-5-P in the body. The Elke Dag multivitamins from Vitals and Electrolyte Stamina contain B6 as P-5-P.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eDo I get enough vitamin B6 from my diet?\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eUsually, yes. Vitamin B6 is found in meat, fish, wholegrain cereal products, pulses, potatoes, nuts and bananas.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eWhen should I take vitamin B6?\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eFollow the label. Most products are taken with a meal, for example at breakfast.\u003c\/p\u003e\n\u003c\/section\u003e\n\u003csection\u003e\n\u003ch2 id=\"bronnen\"\u003eSources\u003c\/h2\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003ca href=\"https:\/\/eur-lex.europa.eu\/legal-content\/NL\/TXT\/?uri=CELEX:02012R0432-20210517\" target=\"_blank\" rel=\"noopener noreferrer\"\u003eRegulation (EU) 432\/2012\u003c\/a\u003e — authorised health claims for vitamin B6.\u003c\/li\u003e\n\u003cli\u003eEFSA NDA Panel (2016). Dietary Reference Values for vitamin B6. EFSA Journal 14(6):4485.\u003c\/li\u003e\n\u003cli\u003eEFSA NDA Panel (2023). Scientific opinion on the tolerable upper intake level for vitamin B6. EFSA Journal 21(5):8006.\u003c\/li\u003e\n\u003cli\u003e\n\u003ca href=\"https:\/\/www.lareb.nl\/\" target=\"_blank\" rel=\"noopener noreferrer\"\u003eBijwerkingencentrum Lareb (Netherlands Pharmacovigilance Centre)\u003c\/a\u003e — reports on vitamin B6 and nerve symptoms.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003c\/section\u003e\n\u003cp\u003e\u003cem\u003e\u003cstrong\u003eDisclaimer:\u003c\/strong\u003e This text is for informational purposes only and does not replace medical advice. Vitamin B6 is a food supplement, not a medicine. If in doubt or if you take medication, we recommend consulting a doctor or orthomolecular therapist first.\u003c\/em\u003e\u003c\/p\u003e\n\u003c\/article\u003e","products":[{"product_id":"arthur-andrew-fibrovera-ahs-90-cap","title":"Fibrovera AHS® – 90 capsules","description":"\u003cp\u003eFibrovera® AHS combines an enzyme blend (serrapeptase, nattokinase NSK®, bromelain) with a herbal blend (GLA, DIM, 5-HTP, black cohosh, dong quai) and 50 mg vitamin B6 per capsule — developed by Arthur Andrew Medical. The jar contains 90 capsules, enough for 30 to 90 doses depending on intake.\u003c\/p\u003e","brand":"Arthur Andrew Medical","offers":[{"title":"Default Title","offer_id":56768708116825,"sku":"AAM1040","price":69.95,"currency_code":"EUR","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0941\/6127\/3177\/files\/Fibrovera.webp?v=1783589042"},{"product_id":"plantforce-vegan-vitamin-b-complex-60-caps","title":"Vegan Vitamin B Complex – 60 capsules","description":"\u003cp\u003ePlantforce Vegan B-Complex contains all eight B vitamins in food state form, derived from gluten-free sprouted buckwheat. The sprouts are grown hydroponically in the EU in a controlled environment. One capsule per day provides a complete B-vitamin spectrum. One pot contains 60 capsules, sufficient for 60 days.\u003c\/p\u003e","brand":"Plantforce","offers":[{"title":"Default Title","offer_id":56769626145113,"sku":"10073","price":19.95,"currency_code":"EUR","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0941\/6127\/3177\/files\/plantforce-vegan-b-complex-60caps-1.jpg?v=1774872244"},{"product_id":"trace-minerals-electrolyte-stamina-90-tablets","title":"Electrolyte Stamina - 90 tablets","description":"\u003cp\u003eFor a practical electrolyte routine after exercise or on warm days: per serving of 6 tablets, Trace Minerals Electrolyte Stamina combines 250 mg magnesium, 590 mg potassium and 270 mg sodium with ConcenTrace® trace minerals from the Great Salt Lake. 90 tablets provide 15 servings. Contains kelp and therefore extra iodine.\u003c\/p\u003e","brand":"Trace Minerals","offers":[{"title":"Default Title","offer_id":58712206279001,"sku":"TRC0584","price":26.95,"currency_code":"EUR","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0941\/6127\/3177\/files\/production_2Flistings_2Fbe6f5cd5-fefe-4ed9-a782-2af614a40c6e_2Ftrace-minerals-electrolyte-stamina-90-tablets-1_x750_crop_center_png_16cf5d7a-09e7-49a0-9bb8-97f982a30ef6.webp?v=1785232206"}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0941\/6127\/3177\/collections\/vitamin-b-complex-50-capsules-kik124.png?v=1770727227","url":"https:\/\/www.plenthera.com\/en-ro\/collections\/vitamine-b6.oembed","provider":"Plenthera","version":"1.0","type":"link"}