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Vitamin B6

Pyridoxal-5-Phosphate (P5P)
Also known as: P5P, Pyridoxine, Vitamin B6
Vitamin & Mineral

Content by: OpenSupplement Editorial Team  |  Medical review: pending  |  Last updated: April 13, 2026

Evidence ★★★☆☆3/5
Best for
CognitionTinnitus
Typical dose25-50 mg P5P/day
SafetyWorth noting
Onset4–8 weeks
Cost$5-10/mo
References3 studies cited

TL;DR

  • Vitamin involved in over 100 enzyme reactions, mostly related to protein

  • Low evidence for cognitive decline and tinnitus

  • Essential for making serotonin, dopamine, and GABA

  • Neuropathy risk (nerve damage) at high doses

  • Cheap: ~$5-10/month

  • Best for: PMS, morning sickness, homocysteine management

What it is

Vitamin B6 is a versatile nutrient. Its active form is P5P (Pyridoxal-5-Phosphate). It is particularly important for the brain because it is the 'rate-limiting' cofactor for the production of almost all major neurotransmitters.

While B6 is essential for nerve health, it is unique among B-vitamins because it can be toxic in high doses. It's the 'Goldilocks' vitamin—too little causes neuropathy, and too much also causes neuropathy.

What the research says

Cognitive declineRelevance: Low
Evidence
2.5/5
Onset speed
2/5
Typical dose: 25-50 mg P5P/day

B6's role in the brain is mostly as a 'helper' for B12 and Folate. Evidence. It is a key part of the trio that lowers homocysteine. Outside of this role, there is little evidence that B6 alone prevents dementia. It is best used as part of a complex. [1][2]

TinnitusRelevance: Low
Evidence
2/5
Onset speed
2/5
Typical dose: 25-50 mg/day

The evidence for B6 in tinnitus is weak. Theory. Because B6 is required to make GABA (the 'calming' neurotransmitter), it could theoretically help quiet the over-excited auditory signals of tinnitus. Evidence. No major clinical trials support B6 as a standalone treatment for tinnitus. [3]

DISCLAIMER: The information on this page is for educational purposes only and has not been evaluated by the Food and Drug Administration. This content is not intended to diagnose, treat, cure, or prevent any disease. Consult a qualified healthcare professional before using any dietary supplement, especially if you are pregnant, nursing, taking medication, or have a medical condition.

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Vitamin B6 on Amazon

$5-10/mo (estimated)
See on Amazon →

Safety

Caution: High doses (over 50-100mg daily) taken for months can cause sensory neuropathy, characterized by numbness and tingling in the hands and feet. This is usually reversible, but it's why B6 should not be 'mega-dosed.'

Interactions

  • Levodopa: Interferes with Parkinson's meds.
  • Phenobarbital/Phenytoin: May lower blood levels of these seizure medications.

Dosing

Standard Dose: 10-25 mg daily. Form: Use P5P, the active form, which is less likely to cause toxicity than the synthetic Pyridoxine HCl.

Cost

Dirt cheap. $5-10 per month.

The bottom line

B6 is essential for your 'brain chemicals,' but don't overdo it. Keep your doses low and stick to the P5P form.

References

  1. Meta-analysisCognitive declinePubMed →
  2. NIH Fact SheetCognitive declineTinnitusSource →
  3. ObservationalTinnitusPubMed →

Sources for this page include published meta-analyses, systematic reviews, and NIH dietary supplement fact sheets. All claims reflect the evidence as of early 2026.

This is not medical advice. Consult your healthcare provider before starting any supplement, especially if you take medications.