Ingredient Guide
Vitamin B6 (P5P) Explained: The Active Form
P5P is the form of vitamin B6 your enzymes actually use. What it does, how it differs from standard B6, safe upper limits, and how much is in our Lithium Orotate Supplement.
Explore Mood SupportVitamin B6 on the Label
Exactly how much vitamin B6 is in our product, straight from the label.
How to use it (label directions): two capsules in the evening. Each bottle holds 30 servings. How this compares with daily needs: the Daily Value for vitamin B6 is 1.7 mg. Our 5 mg (295 percent of the Daily Value) is below the US adult upper limit of 100 mg a day and the European upper limit of 12 mg a day. Count any other B6 you take, including multivitamins and B-complex products. Use it as directed on the label.
The Vitamin Behind the Messengers
Vitamin B6 is a water-soluble vitamin found in poultry, fish, potatoes, chickpeas and bananas. It is not one molecule but a small family of related compounds. The one your enzymes actually use is pyridoxal 5-phosphate, or P5P.
P5P is a helper for more than 100 enzymes, including the ones that make serotonin, dopamine and GABA, the brain's key mood and calming messengers. We include 5 mg of vitamin B6 as P5P in our Lithium Orotate Supplement, alongside lithium orotate, lemon balm, reishi and zinc.
Tip: With vitamin B6, more is not better. Upper limits exist because long-term high doses can affect the nerves.
What P5P Does
Neurotransmitter Production
P5P-dependent enzymes turn amino acids into serotonin, dopamine, norepinephrine and GABA. A review of B vitamins and the brain describes this as one of the clearest links between B6 and brain function.
Amino Acid and Energy Metabolism
P5P helps enzymes build, break down and reshape amino acids, and helps release stored glucose for energy. Reviews describe vitamin B6 as one of the most central molecules in cell metabolism.
Homocysteine and Red Blood Cells
Together with folate and vitamin B12, B6 helps process homocysteine, and it is needed to make hemoglobin, the oxygen carrier in red blood cells.
P5P vs Pyridoxine
Most B6 supplements use pyridoxine, which the liver converts into P5P. P5P supplements provide the active form directly. Both can meet daily needs.
What the Research Shows
An Essential Cofactor
Vitamin B6 is essential, and low B6 affects mood, nerves, skin and blood. Reviews of B vitamins and the brain conclude that adequate levels of the whole B group matter for brain function, and that a significant share of people in developed countries fall short in one or more B vitamins.
The High-Dose Question
More than 50 cases of nerve pain linked to vitamin B6 supplements have been reported since 2014. A laboratory study found that pyridoxine, but not P5P or other forms, damaged nerve-like cells at high concentrations, which raises the possibility that the form matters. That has not been confirmed in people, so dose limits still apply to every form.
The honest summary: vitamin B6 is essential for neurotransmitters and metabolism, and P5P is its active form. Our 5 mg is a moderate amount, above the Daily Value but well within upper limits. It supports the rest of the evening formula rather than acting on its own.
P5P vs Other Forms of B6
The main B6 forms in supplements differ in how many steps they need before the body can use them.
| Form | What it is | Conversion needed | Notes |
|---|---|---|---|
| P5P (pyridoxal 5-phosphate) | The active coenzyme | None | The form we use |
| Pyridoxine HCl | The most common supplement form | Converted in the liver | Linked in lab work to nerve-cell stress at high concentrations |
| Pyridoxal and pyridoxamine | Natural forms in food | Converted in cells | Found in animal and plant foods |
Daily Needs, Timing, and Stacking
Daily Needs and Limits
Adults need about 1.3 to 1.7 mg a day, and the Daily Value on labels is 1.7 mg. The US upper limit for adults is 100 mg a day; in 2023, European authorities set a much lower upper limit of 12 mg a day. Our Lithium Orotate Supplement provides 5 mg per serving.
Timing
The Lithium Orotate label says two capsules in the evening. B6 has no well established best time of day.
Stacking
B6 works alongside folate, B12 and zinc, which is in the same formula. Check multivitamins, B-complex products and energy drinks for extra B6 so your total stays within limits.
Safety and Side Effects
At everyday amounts, vitamin B6 is well tolerated. The main risk comes from taking high doses for a long time, often from several products at once.
Points Worth Knowing
- Nerve symptoms: tingling, numbness or burning in the hands or feet can be a sign of too much B6. Stop taking B6 supplements and speak with a clinician if you notice them.
- Hidden sources: B6 is added to many multivitamins, B-complex products and energy drinks.
- Medications: B6 can interact with some medications, including levodopa and certain anticonvulsants, so check with your clinician or pharmacist.
Who should be cautious: speak with a qualified healthcare professional before taking vitamin B6 supplements if you are pregnant or nursing, take levodopa, anticonvulsants or other regular medication, already take other B6-containing products, or have ever had nerve symptoms.
Key Takeaways
- P5P is the active form of vitamin B6, a helper for more than 100 enzymes.
- It helps make serotonin, dopamine, norepinephrine and GABA, and supports amino acid and homocysteine metabolism.
- Adults need about 1.3 to 1.7 mg a day; upper limits are 100 mg (US) and 12 mg (Europe).
- Our Lithium Orotate Supplement provides 5 mg as P5P (295 percent of the Daily Value).
- Watch for tingling or numbness, and count B6 from all your products.
The Right Form, the Right Amount.
P5P gives your enzymes vitamin B6 in the form they use, at a moderate amount that supports the rest of an evening formula while staying well within safe limits.
Vitamin B6 (P5P) FAQ
What does vitamin B6 P5P do?
P5P (pyridoxal 5-phosphate) is the active form of vitamin B6. It works as a helper molecule for more than 100 enzymes, including those that build and break down amino acids and make the brain messengers serotonin, dopamine, norepinephrine and GABA. It also supports homocysteine metabolism and red blood cell formation.
What is the difference between vitamin B6 and P5P?
Vitamin B6 is a family of related compounds. Most supplements use pyridoxine, which the body converts in the liver into P5P, the form enzymes actually use. P5P supplements provide that active form directly.
What are the side effects of vitamin B6 P5P?
At everyday amounts, vitamin B6 is well tolerated. Long-term high doses of vitamin B6 have been linked to nerve problems such as tingling, numbness or burning in the hands and feet, which is why upper limits exist. Stop taking it and speak with a clinician if you notice these symptoms.
How much vitamin B6 is safe?
In the US, the adult upper limit for vitamin B6 from supplements and food is 100 mg a day. In 2023, European food safety authorities set a much lower upper limit of 12 mg a day for adults. The 5 mg in our Lithium Orotate Supplement is below both, but count any other B6 you take, including multivitamins and B-complex products.
What time of day should you take P5P?
There is no strong evidence for a best time of day. Our Lithium Orotate Supplement, which contains P5P, is taken as two capsules in the evening.
How much P5P is in the Lithium Orotate Supplement?
Each 2-capsule serving contains 5 mg of vitamin B6 as P5P, which is 295 percent of the Daily Value, alongside lithium 5 mg, reishi 600 mg, lemon balm 250 mg and zinc 10 mg.
More on Vitamin B6
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Related guides
Sources
- Parra M, et al. Vitamin B6 and its role in cell metabolism and physiology. Cells, 2018. PubMed 30037155
- Kennedy DO. B vitamins and the brain: mechanisms, dose and efficacy: a review. Nutrients, 2016. PubMed 26828517
- Hellmann H, Mooney S. Vitamin B6: a molecule for human health?. Molecules, 2010. PubMed 20110903
- Vrolijk MF, et al. The vitamin B6 paradox: supplementation with high concentrations of pyridoxine leads to decreased vitamin B6 function. Toxicology in Vitro, 2017. PubMed 28716455
These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure, or prevent any disease. Nothing here is medical advice. If you are pregnant, nursing, taking medication, or managing a health condition, consult a qualified healthcare professional before use.