Vitamin B6
Vitamin B6 is involved in neurotransmitter production and amino acid metabolism. It supports energy production and the nervous system.
What the research shows
No sound research in humans.
The Kennedy (2016) review describes how vitamin B6 is needed to build neurotransmitters, and concludes that intake above requirement gives no demonstrable gain in people without a deficiency. Woolf and Manore (2006) see signs that training raises B6 requirements slightly, while finding no performance improvement in athletes who already get enough. Peeling (2023) therefore advises supplementing only after status has been measured. The performance and energy claim in someone without a deficiency has thus been studied, and that research found nothing. All three sources come from university research groups.
Who it makes sense for: Useful with a confirmed deficiency, which is rare and mostly seen with kidney dialysis, alcohol use or certain medications. For an athlete eating enough and varied food, the B6 in a pre-workout adds nothing. Do watch the upper end: prolonged high doses of B6 can cause nerve damage in hands and feet, so count what is already in a multivitamin or meal shake.
How we weigh evidenceClinical dosage
Origin
Natural & syntheticVitamin B6 (pyridoxine) is naturally found in chicken, fish (salmon, tuna), potatoes, chickpeas, bananas, and sunflower seeds. Most people get enough B6 from a varied diet. In supplements as pyridoxine HCl or the active form pyridoxal-5-phosphate (P5P).
Safety
Vitamin B6 is essential for over 100 enzyme reactions in your body, including the production of neurotransmitters like serotonin and dopamine. The recommended daily amount is 1.3-1.7mg. Long-term use of high doses (>100mg/day) can cause nerve damage (IOM).
For comparison
A 150g chicken breast contains about 0.9mg of vitamin B6, more than half your daily need. A banana provides 0.4mg. Pre-workouts often contain 5-25mg, which is many times the daily need but still well below the safe upper limit of 100mg.
Dosage by weight and gender
The recommended daily vitamin B6 intake is 1.3mg for adults up to 50, 1.7mg for men over 50, and 1.5mg for women over 50 (IOM). Athletes may have slightly higher needs due to increased amino acid metabolism. The upper limit is 100mg per day. Pregnant women need 1.9mg per day.
Frequently asked questions
What does vitamin B6 do in pre-workout?
Vitamin B6 is essential for producing neurotransmitters (dopamine, serotonin, norepinephrine) and amino acid metabolism. In pre-workouts it supports energy metabolism and glycogen-to-glucose conversion. It also helps with magnesium absorption.
Is vitamin B6 dangerous?
At normal doses, vitamin B6 is completely safe. Long-term use of more than 100mg per day can lead to peripheral neuropathy (nerve damage in hands and feet). Pre-workout doses (5-25mg) are well below this limit and safe.
How much vitamin B6 per day?
The daily need is 1.3-1.7mg. The upper limit is 100mg per day for long-term use. Pre-workouts often contain 5-25mg, which is safe. If you also take a multivitamin, add all sources together to stay below 100mg.
Scientific sources
The clinical dosages on this page are based on peer-reviewed research.
- B Vitamins and the Brain: Mechanisms, Dose and Efficacy--A ReviewKennedy DO (2016)
- B-vitamins and exercise: does exercise alter requirements?Woolf K et al. (2006)
- Considerations for the Consumption of Vitamin and Mineral Supplements in Athlete PopulationsPeeling P et al. (2023)Funded by: Auteurs verklaren geen belangenverstrengeling.
Pre-workouts with Vitamin B6
Cellucor C4 Ultimate
Premium C4 with 300mg caffeine, 6g citrulline malate, 3.2g beta-alanine, and 3g creatine. Fully clinically dosed — top of the C4 line.
Cellucor C4 Ripped
2 flavors
C4 variant for the cutting phase with L-Carnitine and CLA. Less caffeine (150mg), no creatine — focused on fat burning.
JNX Sports Shadow-X
Thermogenic pre-workout from JNX Sports with 200mg caffeine, 2g citrulline, and 2g beta-alanine. Focus on energy and concentration.
We keep the dosages and values on this page as accurate as possible based on selected studies. New research may change these values. Nothing on this page is medical advice. If you have any doubts, always consult a doctor.