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Question:
What is the best form of vitamin B6? How much should I take for PMS?
Answer:
Vitamin B6 is available as pyridoxine hydrochloride and pyridoxal-5-phosphate. The latter form is the most active form and most expensive. However, most of the pyridoxal-5-phosphate ingested will have the phosphate molecule removed by intestinal cells before it is absorbed. Hence it will be absorbed in exactly the same form as pyridoxine hydrochloride. Therefore, for most people the pyridoxine hydrochloride form is the best. The exceptions are people with liver disease. Since the activation of pyridoxine to pyridoxal-5-phosphate occurs in the liver, people with liver disease, particularly liver cirrhosis, may have difficulty in converting pyridoxine to pyridoxal-5-phosphate. These people may require injections of pyridoxal-5-phosphate.
As far as dosage for premenstrual syndrome (PMS), vitamin B6 is one of the few water-soluble vitamins that are associated with some toxicity (nerve damage) when taken in large doses or moderate dosages for long periods of time. My recommendation for PMS is a dosage range of 25 to 30 mg three times daily. Taking more than 50 mg of vitamin B6 as any single dosage (as opposed to throughout the day) increases the risk of toxicity.
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