Vitamin B6 (P-5-P): What It Is, Dose & Research

[ 01 ] Key Facts

Dose in element3	element3 Rise: 1.5mg
Form	P-5-P (pyridoxal 5’-phosphate) — the bioactive coenzyme form
Signs you may need more	Worsening PMS, mood swings, brain fog, tingling or numbness in hands and feet
Safe range	1.3–1.7mg daily RDI for adult women; upper intake level 25mg/day from supplements. Chronic high-dose use (>100mg/day) is associated with peripheral neuropathy.

Food sources

Chicken Breast
Bananas
Chickpeas
Potatoes

[ 02 ] Rationale

Why this ingredient is in element3

Vitamin B6 sits at the intersection of two systems that define daily wellbeing for women: hormonal balance and neurotransmitter production. As a coenzyme for over 140 enzymatic reactions, B6 is involved in more biochemical processes than any other B vitamin. But its most consequential roles centre on the synthesis of serotonin, dopamine, GABA, and norepinephrine — the neurotransmitters involved in mood, motivation, calm and sleep.

The conversion of tryptophan to serotonin and tyrosine to dopamine both require pyridoxal 5’-phosphate (P-5-P) as a coenzyme. B6 status therefore matters for the normal running of these pathways. P-5-P is the bioactive form of B6 that the body uses directly, bypassing the liver conversion step that standard pyridoxine requires. This is particularly relevant for women with compromised liver function or those taking hormonal contraceptives, which are known to deplete B6.

B6’s hormonal role is equally significant. It supports the metabolism of oestrogen through the liver’s phase I and phase II detoxification pathways, helping to clear excess oestrogen and maintain the oestrogen-progesterone balance. It also supports progesterone production indirectly by influencing the hypothalamic-pituitary-ovarian axis. This is part of why B6 is one of the more researched nutrients for women’s everyday hormonal health.

Within the element3 Rise formula, B6 works synergistically with Methylfolate (B9) and Methylcobalamin (B12) to support the methylation cycle — the biochemical process that regulates gene expression, neurotransmitter metabolism, and homocysteine clearance. B6 is required for the conversion of homocysteine to cysteine via the transsulfuration pathway, complementing the B9/B12-dependent remethylation pathway. Together, these three B vitamins ensure homocysteine is managed through both routes.

At 1.5mg, element3 Rise provides slightly above the RDI to account for the increased demand that hormonal fluctuations, stress, and age place on B6-dependent pathways — meaningful support within well-established safety margins.

[ 03 ] At 35+

Relevant at 35+

The hormonal shifts of perimenopause place B6 under unprecedented demand. As oestrogen levels fluctuate and eventually decline, the liver’s oestrogen metabolism pathways work harder to maintain balance, consuming more P-5-P in the process. Simultaneously, progesterone production becomes more erratic, and the B6-dependent pathways that support progesterone balance are stretched thin. This is part of why B6 demand can feel higher through this stage of life.

Sustained stress also draws on B6, since the body uses it in the everyday synthesis of neurotransmitters. Keeping intake steady is a simple foundation to hold.

This is why B6 sits in element3 Rise alongside Methylfolate and Methylcobalamin. Together the three support the methylation cycle, one of the processes the body runs constantly.

[ 04 ] Your Questions

Your Questions

What is vitamin B6?

Vitamin B6 is a water-soluble B vitamin that exists in several forms, of which pyridoxal 5’-phosphate (P-5-P) is the biologically active coenzyme. It is essential for over 100 enzymatic reactions in the body, with its most critical roles in amino acid metabolism, neurotransmitter synthesis, and sex hormone regulation. Vitamin B6 is required to synthesise serotonin, dopamine, GABA, and noradrenaline — the key neurotransmitters governing mood, motivation, and stress response — making it one of the most directly mood-relevant nutrients in the element3 Rise formula.

What are the benefits of taking vitamin B6?

Vitamin B6 supports normal nervous system function, normal hormone levels and energy metabolism. It's essential for the conversion of tryptophan to serotonin, and supports the liver's normal processing of oestrogen. It's one of the more extensively researched B vitamins for women's everyday health.

What are the benefits of vitamin B6 in the element³ protocol?

In element3 Rise, vitamin B6 at 1.5mg as P-5-P forms a key part of the hormonal balance and mood support stack. As the active coenzyme form, P-5-P is immediately usable by the body without the liver conversion required for standard pyridoxine — this is particularly relevant if liver conversion is less efficient. Within element3 Rise, B6 works synergistically with B9 (methylfolate) and B12 (methylcobalamin) in the methylation cycle — the three B vitamins that collectively support mood, neurotransmitter synthesis, and healthy homocysteine levels.

What is the recommended daily intake of vitamin B6?

The recommended dietary intake for adult women aged 19–50 is 1.3mg per day, rising to 1.7mg after age 50. element3 Rise provides 1.5mg per serve as the active P-5-P form — within the RDI range. The upper intake level for supplemental vitamin B6 is 25mg per day; chronic intake above 100mg per day is associated with peripheral neuropathy. The 1.5mg in element3 Rise is well below any safety concern and is chosen to provide meaningful support at an everyday dose rather than a therapeutic excess.

What food provides vitamin B6?

Vitamin B6 is found in chicken breast, turkey, tuna, salmon, potatoes (with skin), bananas, chickpeas, sunflower seeds, and pistachio nuts. Unlike some B vitamins, dietary B6 is reasonably accessible in a mixed diet. However, cooking destroys approximately 20–50% of the vitamin B6 in foods, and bioavailability from plant sources is lower than from animal sources. Women following plant-based diets or eating predominantly cooked foods may have lower effective B6 intake than food tables suggest.

Are there any vitamin B6 side effects?

At the 1.5mg dose in element3 Rise, vitamin B6 is safe and well-tolerated. The peripheral neuropathy associated with excessive B6 intake only occurs with chronic supplementation above 100mg per day — far above the dose in element3 Rise. The P-5-P form used in element3 Rise is the active coenzyme and is considered slightly less likely to accumulate than standard pyridoxine, making it the safer choice at higher supplemental doses. No adverse effects are known at or below the 25mg upper intake level.

What are vitamin B6 deficiency symptoms?

Vitamin B6 deficiency symptoms include unexplained mood dips or irritability, brain fog, tingling or numbness in hands and feet (peripheral neuropathy in moderate deficiency), cracked lips or corners of mouth, and increased susceptibility to infections. Because B6 is required for serotonin and dopamine synthesis, low B6 status can directly impair mood regulation.

What form of vitamin B6 is in the element³ blend?

element3 Rise uses pyridoxal 5’-phosphate (P-5-P) — the active coenzyme form of vitamin B6. Standard vitamin supplements commonly use pyridoxine hydrochloride, which requires conversion in the liver to P-5-P before it can be used. P-5-P bypasses this conversion step, making it directly bioavailable. This is particularly relevant for women with MTHFR gene variants or any liver stress that may impair conversion efficiency. P-5-P is the form found in the body’s own tissues and is the reference compound in clinical research on B6’s neurological and hormonal effects.

[ 05 ] The Research

2 studies

The Research

Study	Key finding	Read
Evaluating the effect of magnesium and magnesium plus vitamin B6 supplement on the severity of premenstrual syndromeFathizadeh, N., Ebrahimi, E., Valiani, M., Tavakoli, N., & Yar, M. H. (2010). Evaluating the effect of magnesium and magnesium plus vitamin B6 supplement on the severity of premenstrual syndrome. Iranian Journal of Nursing and Midwifery Research, 15(Suppl 1), 401–405.	Combined magnesium + vitamin B6 reduced overall PMS severity more than magnesium alone in a placebo-controlled trial.	Read →
Efficacy of vitamin B-6 in the treatment of premenstrual syndrome: systematic reviewWyatt, K. M., Dimmock, P. W., Jones, P. W., & O'Brien, P. M. (1999). Efficacy of vitamin B-6 in the treatment of premenstrual syndrome: systematic review. BMJ, 318(7195), 1375–1381. https://doi.org/10.1136/bmj.318.7195.1375	Systematic review of randomised trials reported that vitamin B6 was associated with a meaningful improvement in overall PMS and depressive symptoms relative to placebo.	Read →

[ 06 ] In the Protocol

Where Vitamin B6 (as Pyridoxal-5-Phosphate) sits in the element3 Protocol

In element3 Rise (AM Formula), Vitamin B6 at 1.5mg as bioactive P-5-P directly supports serotonin, dopamine, and GABA synthesis for mood stability and cognitive clarity, while supporting the liver's normal processing of oestrogen. It works in a triad with Methylfolate (B9) and Methylcobalamin (B12) to support the methylation cycle, and it depends on Riboflavin (B2) for its own activation. Taken in the morning, B6 ensures the neurotransmitter and hormonal pathways that determine how you feel, think, and cope are supported from the start of the day.

You can learn more about the full element3 ingredient philosophy at element3.co.nz.

Vitamin B6 (as Pyridoxal-5-Phosphate)