Pyridoxal-5-Phosphate
Pyridoxal-5-Phosphate (P-5-P) is the active form of vitamin B6 that is essential for physical and mental health. It is a coenzyme that assists more than 100 enzymes to carry out various metabolic reactions in the body. P-5-P is promoted as a safer and more effective alternative to vitamin B6 supplements because it doesn’t require metabolic activation. Low blood levels of P-5-P are present in numerous chronic diseases such as inflammatory and autoimmune disorders and heart disease.
Research has shown that P-5-P has several benefits, including supporting the immune system, heart and brain health, blood sugar regulation, and reducing premenstrual syndrome (PMS) symptoms such as breast pain. A randomized controlled trial found that 80 mg of pyridoxine (a form of vitamin B6) taken daily over the course of three cycles was associated with a significant reduction in PMS symptoms.
A higher dosage of P-5-P of 250 mg/day was found to be safe, but it had limited efficacy in the largest clinical trial to date. Evidence from the literature has shown that chronic intake of high levels of vitamin B6, higher than the recommended dosage, leads to severe and potentially irreversible neuropathy. Therefore, it is important to follow the recommended dosage and avoid overdosing. The lowest effective dose should be used, as higher doses will increase the chance of side effects and aren’t likely to increase benefits.
Some users complain of dizziness, insomnia, and upset stomach from P-5-P supplements. Patients taking a pyridoxine level above the safe recommended upper limit are most likely to be taking over-the-counter supplements. It is important to talk to a healthcare professional before taking P-5-P supplements, especially if you have any underlying medical conditions or are taking any medications.
Sources:
- https://supplements.selfdecode.com/blog/pyridoxal-phosphate/
- https://www.ncbi.nlm.nih.gov/books/NBK554500/
- https://ods.od.nih.gov/factsheets/VitaminB6-HealthProfessional/
- https://longevity.technology/lifestyle/vitamin-b6-benefits-side-effects-dosage-and-research/amp/
- https://www.webmd.com/vitamins/ai/ingredientmono-934/pyridoxine-vitamin-b6
- https://www.hsph.harvard.edu/nutritionsource/vitamin-b6/
