An essential B vitamin that supports brain chemical balance, immune strength, and everyday energy.
What it is
Vitamin B6 (Pyridoxine) is an essential water-soluble nutrient that your body needs every day. It acts as a key helper for over 140 chemical reactions in your body, particularly in converting food into energy and making brain messengers like serotonin and dopamine (a motivation brain chemical).
It also helps build red blood cells and supports a healthy immune system.
Also known as: Pyridoxal-5-Phosphate, P5P, Pyridoxine HCl, Vitamin B6
Key benefits
- Acts as a helper for brain chemicals like serotonin and dopamine, supporting balanced mood and focus.
- Supports red blood cell formation and immune antibody production, so you stay energised and resilient.
- Helps regulate homocysteine levels (a substance linked to heart health when it runs high), which supports a healthy heart and blood vessels.
- Helps ease premenstrual mood changes and morning sickness during early pregnancy.
Amplified by probiotics
While you get Vitamin B6 from food, friendly gut bacteria like Bifidobacterium longum also manufacture extra B6 directly in your colon. Microencapsulated probiotics deliver live friendly bacteria into your lower gut, boosting local B6 levels. Probiotic-derived B6 helps gut bacteria produce calming brain chemicals like GABA. Probiotics also keep the gut lining healthy, making it easier for your body to absorb dietary Vitamin B6.
Typical dose
1.3–25 mg/day
The evidence
Evidence: strongClinical research confirms that Vitamin B6 helps lower homocysteine, eases pregnancy morning sickness, and supports mood balance during PMS. Studies also show its importance for immune system health. (Ueland PM 2015, Biochimie) (Wyatt KM 1999, BMJ)
Safety & who should check first
Vitamin B6 is safe at recommended daily intake levels. The safe upper limit for adults is 100 mg per day. Avoid taking excessively high doses over long periods. Safe during pregnancy at standard supplemental amounts.