Where to Find It
Best Form to Take
Vitamin B6 occurs naturally in three forms: pyridoxine, pyridoxal, and pyridoxamine. Pyridoxine and the phosphate ester of pyridoxal (pyridoxal 5’-phosphate, abbreviated PLP) are the most commonly used supplement forms of vitamin B6. Because nearly all studies showing a beneficial effect of vitamin B6 have used pyridoxine, it is generally preferred over PLP, even though PLP is the major biologically active form of vitamin B6. However, there may be some cases where PLP is more effective than pyridoxine, such as in cases of vitamin B6-responsive anemia, vitamin B6-dependent epilepsy, infantile spams, autism, and carpal tunnel syndrome.246
How to Use It
The most common supplemental intake is 10–25 mg per day. However, high amounts (100–200 mg per day or even more) may be recommended for certain conditions.