Vitamin B6 - You may need THIS version of it

Most B-complex and multivitamins contain a full range of B vitamins. However, most of them don't contain P5P, which is the form of B6 that your body uses.

Your body may not know that you're taking vitamin B6
When you take vitamin B6, your liver converts it to pyridoxal 5'-phosphate (P5P). There are also two other constituents of vitamin B6, but P5P is the one that concerns us right now. Most people have no problem converting it - until they get older. Aging tends to decrease your ability to convert B6 to P5P. In some cases, B6 won't be converted at all, and you might end up with a B6 deficiency.

If you're under a lot of stress (marriage, divorce, work, moving, new kids, empty nest, exercise, etc.), your body is using more vitamin B (and C) than usual. Smoking and consuming alcohol also help deplete your body of vitamins B and C. Life happens, and B and C come to the rescue. The more "life" that happens to you, the more B and C you may need!

The bad part is that you may not know you have a B6 deficiency. You might end up with a variety of seemingly unrelated health problems, get all sorts of medical tests and take lots of prescription drugs but never find out your problems are rooted in your liver's inability to convert B6 to P5P.

B6 deficiency is related to lots of scary and life-threatening illnesses
Here are some of the research studies and clinical trials indicating a relationship between B6 deficiency and illness. If you find this section too technical, just skip to the next subhead for the short version! For your convenience, I've included the medical journal reference right after each quoted item.

Carpal tunnel syndrome relief: "A direct correlation between carpal tunnel syndrome (CTS) and a deficiency in P5P, and that treatment with 100mg-200mg pyridoxine daily for at least 12 weeks was highly beneficial in reducing both the symptomology and a P5P deficiency associated with CTS."[Altern Med Rev. 2001 Feb;6(1):87-92]

Anti-inflammatory mechanism: "Epidemiological studies have described an association between low vitamin B6 (measured as pyridoxal 5'-phosphate) and ischemic stroke. The relationship between inflammation and low B6 status may partially explain the findings of previous epidemiological studies." [Stroke. 2004 Jan;35(1):12-5. Epub 2003 Dec 4]

Protection from stroke injury: A study of primates indicates that P5P counteracts "the postischemic [after a stroke] neuronal death in the adult primate retina, offering a potential for a novel pharmacotherapy [treatment] of retinal ischemic injury." [Brain Res. 2002 Jun 14;940(1-2):36-43]

Possible blood pressure reduction: "Animal studies have shown that B6 depletion leads to the development of hypertension, which is normalized within 24 hours by repletion with the vitamin." In plain English - B6 drops blood pressure within 24 hours. [Altern Med Rev. 2001 Feb;6(1):87-92]

Fights cancer: A laboratory experiment "indicates that pyridoxal and its metabolite, pyridoxal 5'-phosphate, may be involved in the growth regulation of a human malignant melanoma cell line." [Nutr Cancer. 1983;5(1):10-5] "High dietary intake of vitamin B6 may have suppressed tumor development by either immune enhancement or PLP growth regulation of this tumor." [J Natl Cancer Inst. 1987 May;78(5):951-9] A rodent study "suggests that dietary vitamin B(6) suppresses colon tumorigenesis [new tumor growth] by reducing cell proliferation, oxidative stress, NO [nitric oxide] production and angiogenesis [growth of new blood vessels in tumors]." [Biochim Biophys Acta. 2003 Apr 11;1647(1-2):127-30]

Reduces homocysteine levels & may prevent cognitive decline: "Vitamin B6 is involved in the regulation of mental function and mood...and deficiency is associated with increase in blood homocysteine levels. Homocysteine is a risk factor for cerebrovascular disease and may also have directly toxic effects on neurons of the central nervous system. Neuropsychiatric disorders including seizures, migraine, chronic pain and depression have been linked to vitamin B6 deficiency. Epidemiological studies indicate that poor vitamin B6 status is common among older people. Hyperhomocysteinaemia [high homocysteine levels] has been suggested as a cause or mechanism in the development [of] Alzheimer's disease and other forms of dementia. Supplementation with B vitamins including vitamin B6 has been shown to reduce blood homocysteine levels." [Cochrane Database Syst Rev. 2003;(4):CD004393]

PMS relief: "The pooled data of nine trials representing 940 patients suggests doses of pyridoxine up to 100 mg/day are likely to be of benefit in treating premenstrual symptoms, including premenstrual depression." [Altern Med Rev. 2001 Feb;6(1):87-92]

What does it all mean?
WOW! That was a lot to digest. Here's the short version - P5P could be instrumental in protecting you from cancer, mental decline, high blood pressure, PMS and some side effects of stroke. Plus, it's already known and accepted by the medical community as an essential nutrient for mood and good mental function.

Here are some tips to make sure you're getting everything out of your P5P supplement:

1. Sublingual P5P is better than capsules or tablets. Since your liver won't have to process P5P for your body to use it, you can send it directly into your bloodstream by taking a supplement you can slip under your tongue.

2. Take P5P separately from all other vitamin B supplements. If you don't, there's a chance that full potency won't reach your system.

3. Don't take too much! There is a limit to this supplement, and that limit is highly individual. If you take too much, you'll notice a tingling in your extremities. If you ignore the warning signs of an excessive dose, you may end up with nerve damage. When I initially started to take this supplement, I took 100 mg per day. I noticed tingling after about 3 months and cut back to 50 mg. The tingling disappeared quickly. I later cut back to 25 mg and have had no further tingling and no return of symptoms. You may have a different threshold.

Here's a high-quality brand of sublingual P5P
Source Naturals, a superior brand of supplements, makes a sublingual P5P. It's 25mg and is sold in bottles of 30, 60 and 120 tablets.

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I am not a doctor and have no medical training.
The information in this blog is not intended
to diagnose, treat, cure or prevent any disease.
Statements made on this blog
have not been evaluated by the FDA.
Consult a healthcare professional before using any products,
treatments or exercises mentioned on this blog.