Vitamin B6 (Pyridoxal 5-Phosphate)

What is Vitamin B6?

Vitamin B6 is a water-soluble vitamin involved in over 100 enzyme reactions in the body, mainly related to protein metabolism, neurotransmitter synthesis, and energy production. It exists in several forms, but the most bioactive is pyridoxal 5-phosphate (P5P), the form your body actually uses (1).

It also plays a big role in regulating mood, sleep, and immune function, which makes it especially important for active people who are often outdoors, off-grid, or pushing physical limits.

Why Do Outdoor Adventurers Need Vitamin B6?

B6 supports both performance and recovery. Here’s why it matters on the trail:

• Aids in the production of serotonin and melatonin (mood and sleep regulators) (4,9)
• Helps convert glycogen to glucose for sustained energy (2)
• Crucial for amino acid metabolism, especially with high-protein diets or when under physical stress (2)
• Deficiency leads to a reduction in immune function (6)
• May reduce symptoms of altitude sickness (3mg/day with B12 (5)) and symptoms of depression, irritability, and tiredness associated with PMS (3), which can derail trips.
  

In short, it helps your body run smoother, think clearly, and recover faster. 1 in 10 Americans is deficient in B6, before they even head out to exercise – don’t let that be you (8). 

Dietary Sources of Vitamin B6

B6 is found in a range of foods, and about 75% of B6 consumed from a mixed diet is bioavailable (6), but it’s also easily degraded by heat and processing, so preparation matters. 

• Chickpeas
• Chicken
• Salmon and tuna
• Potatoes
• Fortified cereals
• Spinach
• Nuts and seeds
  

The catch? If your hiking meals are freeze-dried, canned, or heavily processed, the B6 content is likely to be reduced compared to fresh food (7). 

What’s the Best Form of B6 for Hikers?

The best and most active form is Pyridoxal 5-Phosphate (P5P). Unlike standard forms (like pyridoxine hydrochloride), P5P doesn’t require conversion by the liver. It’s ready to use immediately.

That’s why Optiventure’s night capsule includes 4mg of Pyridoxal 5-Phosphate, for optimal overnight recovery, neurotransmitter production, and energy support while you sleep.

Key Information About Vitamin B6

Why Optiventure Has 4mg of Pyridoxal 5-Phosphate

We’ve included 4mg of P5P in the Optiventure Sunset Capsule to give you:

• A highly bioavailable form that skips conversion bottlenecks
• Up to 235% of your daily needs, covering increased demands from physical exertion, limited food variety, and sleep disruption
• Specific nighttime support for neurotransmitter production, promoting the conversion of serotonin to melatonin to aid healthy sleep cycles and mood balance.
• Protection against deficiency, especially for adventurers with restricted diets, heavy exercise loads, or high stress (7)

References

1. National Health and Medical Research Council (NHMRC). (n.d.). Nutrient reference values for Australia and New Zealand: Vitamin B6.https://www.nrv.gov.au/nutrients/vitamin-b6
2. Lee, M. C., Hsu, Y. J., Shen, S. Y., Ho, C. S., & Huang, C. C. (2023). A functional evaluation of anti-fatigue and exercise performance improvement following vitamin B complex supplementation in healthy humans, a randomized double-blind trial. International Journal of Medical Sciences, 20(10), 1272–1281. https://doi.org/10.7150/ijms.86738
3. Doll, H., Brown, S., Thurston, A., & Vessey, M. (1989). Pyridoxine (vitamin B6) and the premenstrual syndrome: A randomized crossover trial. The Journal of the Royal College of General Practitioners, 39(314), 364–368.
4. Kamfar, W. W., Khraiwesh, H. M., Ibrahim, M. O., Qadhi, A. H., Azhar, W. F., Ghafouri, K. J., Alhussain, M. H., Aldairi, A. F., AlShahrani, A. M., Alghannam, A. F., Abdulal, R. H., Al-Slaihat, A. H., Qutob, M. S., Elrggal, M. E., Ghaith, M. M., Azzeh, F. S., & Elrggal, M. E. (2024). Comprehensive review of melatonin as a promising nutritional and nutraceutical supplement. Heliyon, 10(2), e24266.https://doi.org/10.1016/j.heliyon.2024.e24266
5. Kotwal, J., Kotwal, A., Bhalla, S., Singh, P. K., & Nair, V. (2015). Effectiveness of homocysteine lowering vitamins in prevention of thrombotic tendency at high altitude area: A randomized field trial. Thrombosis Research, 136(4), 758–762.https://doi.org/10.1016/j.thromres.2015.08.001
6. National Institutes of Health Office of Dietary Supplements. (n.d.). Vitamin B6 fact sheet for health professionals. U.S. Department of Health and Human Services.https://ods.od.nih.gov/factsheets/VitaminB6-HealthProfessional/
7. Panfili, G., Fratianni, A., & Irano, M. (2020). Vitamin B6 in foods: A critical review of the content, bioavailability, and stability during processing. Foods, 9(1), 39. https://doi.org/10.3390/foods9010039
8. Brown, M. J., Ameer, M. A., Daley, S. F., & et al. (2023, August 8). Vitamin B6 deficiency. In StatPearls. StatPearls Publishing.https://www.ncbi.nlm.nih.gov/books/NBK470579/
9. National Institutes of Health. (2023). B Vitamins and One-Carbon Metabolism. In Dietary Reference Intakes (DRIs): Recommended Dietary Allowances and Adequate Intakes, Vitamins. National Center for Biotechnology Information. https://www.ncbi.nlm.nih.gov/books/NBK470579/