P5P: Uses and Health Benefits of Bioavailable Vitamin B-6

P5P (Pyridoxal-Phosphate), the most bioavailable form of Vitamin B6, is frequently recommended to people suffering from many different ailments, such as carpal tunnel syndrome, nerve pain, burning feet, edema (water retention), anxiety, fatigue, and insomnia. P5P is also commonly used to ease breast pain due to PMS.

Earth Clinic readers recommend P5P for depression, trigger finger, cystic acne, lichen planus, and cradle cap, as you will discover in our reader feedback section below.

Because cooked, canned, frozen, and processed foods lose 30-40% on average of their B6 content during the manufacturing process, you might not be getting as much of this nutrient as you thought from your daily diet. People thus turn to P5P, the most active form of Vitamin B6, to make up for any deficiency.

Why B6 Is So Important

Vitamin B6 (pyridoxine) was discovered in 1934 and is connected with over 140 coenzymatic functions. [1]

A coenzyme is a substance that enhances the action of an enzyme.

Vitamin B6 has many functions in various systems of the body. These include the following:

• immune system 
• nervous system
• gluconeogenesis 
• lipid metabolism
• erythrocyte function 
• hormone modulation 
• gene expression
• niacin formation [2]

Interestingly, Vitamin B6 is widespread in nature. Higher-developed plants and microbes synthesize it. [3]

What is P5P?

P5P, or pyridoxal-5-phosphate, is the most active component of vitamin B6. Because it is manufactured as pyridoxine hydrochloride, the body cannot synthesize B6 in its natural state. Your liver must first convert vitamin B6 to a coenzyme form (P5P) to act as a vital enzyme catalyst in your body's processes.

P5P is made from three organic compounds -- pyridoxal, pyridoxine, and pyridoxamine.

P5P serves as a coenzyme to support essential enzymes in the body that play a crucial role in biosynthesis. It makes optimum use of vitamin B6 by facilitating body metabolism and other critical biological processes.

By taking a P5P supplement, you eliminate the need for your liver to convert pyridoxine, thus allowing better absorption and utilization of this critical nutrient.

Common B6 Deficiency Symptoms

If you want to know if you might need this supplement, take a look at the common symptoms of B6 Deficiency:

• Brain Fog
• Depression
• Dizziness
• Fatigue
• Headaches
• High Homocysteine
• Low Energy
• Morning Sickness
• Seborrheic Dermatitis on the Face
• Rashes
• Cracked Lips
• Sore Tongue
• Numb Hands and Feet (Nerve Issues)
• Weak Immune System
• Panic Attacks
• Trigger Finger
• Carpal Tunnel Syndrome

Conditions That Can Cause a B6 Deficiency

Low blood levels of B6 are present in many chronic diseases, including:

• Diabetes Type I and II
• Depression
• IBD
• Inflammatory Diseases such as Crohn's 
• Osteoporosis
• Heart Disease
• Dementia
• Chronic Fatigue
• Lung Cancer
• Colorectal Cancer
• Severe Diarrhea 
• Malabsorption
• Hyperthyroidism
• Renal and Hepatic Disease
• Congestive Heart Failure
• Alcoholism
• Drug-Induced Conditions
• Pregnancy
• Lactation

P5P for Trigger Finger

P5P is the top-recommended natural treatment for trigger finger, a condition that occurs when the tendon in one of your fingers becomes inflamed. The treatment for trigger finger was discovered by Dr. John Ellis back in the early 1970s. He reported the cure in his books, The Doctor Who Looked at Hands and Vitamin B6: The Doctor’s Report.

Progress is slow, and patience is needed for successfully treating Trigger Finger. It can take up to 6 months of P5P to see results depending on when the symptoms of trigger finger first appear.

Dosage

50 mg of P5P taken 3 times a day will slowly heal a trigger finger.

Note: Online reviewers suggest it is best to take P5P with Magnesium.

P5P for Depression

People with depression usually have low B6 levels. Some clinical trials showed that supplementing with vitamin B6 reduced anxiety in people with depression. [4]

P5P for Sleep

P5P is needed for the production of melatonin. While research hasn't yet found a link between low P5P levels and sleep issues, one study involving 120 children showed that taking vitamin B6 at bedtime increased melatonin release from the pineal gland. [5]

P5P for Brain Health

B6 has been well researched for its essential function in synthesizing neurotransmitters like dopamine, serotonin, and GABA. Over 100 enzymes in your body are driven by P5P activity, making it a vital nutrient for your brain health.

Enzymes create neurotransmitters, which need P5P to work effectively. [5] These crucial neurotransmitters for the brain include the following:

• GABA
• Serotonin
• Dopamine
• Norepinephrine
• Acetylcholine

While researchers still don't know whether supplemental P5P can affect neurotransmitters, reviews on various supplement sites suggest it can help with anxiety and depression, as well as a profoundly relaxing effect.

P5P Reviews

Below are a few interesting reviews we found for P5P. These reviews are from iHerb and Amazon.

Increases Brain Neurotransmitters

"My functional medicine doc recommended I take (before bedtime) together P5P, L-Tryptophan, and 5-HTP to generate serotonin in my "well," which had gone dry. It really made a huge difference and helped me get through a high-stress couple of months."

"Vitamin B6 is an all-around effective supplement for increasing dopamine, GABA, and serotonin. It can lower estrogen and enhance dream recall. A good way to see if you're sufficient or deficient in vitamin B6 is your ability to recall dreams. I like this B6 because it's in the form of P5P, it's cheap, and the dosage is just right so that I can take it away from food and not get nauseous."

"They really work for me! Calmer and better mood."

Increases Energy

"I started taking this supplement along with zinc gluconate as I suspect I may have pyroluria. Whether that is the case or not, I can confirm I had a noticeable boost in energy level and reduced 'brain fog' from the first day of supplementation. I have taken a similar dose of regular B6 in the past and did not get the benefits."

"I found this product great for nervous tension and energy levels. A great improvement, after using many other products with minimum results."

"Noticeable effects on energy but taken close to bed can make it hard to sleep."

Helps Trigger Finger and Peripheral Neuropathy

"Very helpful for trigger finger or tingling nerve on fingers."

Natural Aphrodisiac

"Helps lower prolactin. Helpful for the ability to reach orgasm in males and females."

Edema

"Helps to remove built-up fluid."

Joint Pain

"I used this for joint pain, and I believe it relieved the pain and increased joint mobility."

Gut Motility

"It is good to increase gut motility."

Where to Buy

You can find P5P in most health food stores (check the vitamin b section) and online at Amazon, iHerb, and many others.

Here are some popular examples from Amazon:

NOW Supplements, P-5-P 50 mg with Coenzyme B-6 + Mg Bisglycinate, 90 Veg Capsules

Life Extension Pyridoxal 5-Phosphate Caps 100 mg P5P, 90 Veg Capsules - Advanced Vitamin B6 Supplement

P5P Side Effects

Side effects of P5P Supplementation may include:

• Headache
• Nausea
• Drowsiness (common)
• Slight Numbness
• Slight Tingling (pins and needles sensation)
• Vomiting
• Diarrhea
• Stomach Cramps

Drug Interactions

Increased intakes from B6 supplements may interact with the action of certain drugs, including the following:

• Levodopa (Dopar, Larodopa, Sinemet, Atamet)
• Phenobarbital (Luminal, Solfoton)
• Phenytoin (Dilantin)

Please continue reading below to learn how Earth Clinic readers use P5P to treat their conditions!

Do you take P5P?  Please send us your feedback on how this supplement has helped you.