Side-by-Side Comparison
Essential Vitamins & Minerals
Vitamin B2 (Riboflavin) vs. Vitamin B6 (Pyridoxal 5'-Phosphate / PLP)
Comparing 2 standards across 9 specifications. 9 key differences identified.
Comparing:
Vitamin B2 (Riboflavin)
Vitamin B6 (Pyridoxal 5'-Phosphate / PLP)
Vitamin B2 is an essential water-soluble isoalloxazine vitamin serving as the core structural component of Flavin Mononucleotide (FMN) and Flavin Adenine Dinucleotide (FAD) coenzymes in cellular redox respiration. Adult RDA is 1.3 mg (men) / 1.1 mg (women).
Vitamin B6 is a water-soluble pyridine vitamin acting via its active coenzyme Pyridoxal 5'-Phosphate (PLP) in over 140 amino acid decarboxylation, transamination, and neurotransmitter synthesis reactions. Adult RDA is 1.3–1.7 mg, with a Tolerable Upper Limit of 100 mg/day.
Specification Comparison Table
9 Parameters| Parameter / Spec | ||
|---|---|---|
|
Nutrient Type
|
Water-Soluble Isoalloxazine Vitamin | Water-Soluble Pyridine Vitamin |
|
Adult RDA / RDI
|
1.3 mg / day (Men) / 1.1 mg / day (Women) | 1.3 mg / day (Adults 19–50) / 1.7 mg (Men 51+) / 1.5 mg (Women 51+) |
|
Tolerable Upper Limit (UL)
|
None Established (Saturates intestinal absorption at ~27mg; excreted as harmless bright yellow urine) | 100 mg / day (US FDA/NIH) / 12 mg / day (EFSA, revised down from 25mg in 2023) (Avoid sensory peripheral neuropathy) |
|
Chemical Forms
|
Riboflavin, Riboflavin-5'-Phosphate (FMN), Flavin Adenine Dinucleotide (FAD) | Pyridoxal 5'-Phosphate (PLP, active coenzyme), Pyridoxine HCl, Pyridoxamine |
|
Primary Biological Function
|
Complex I and Complex II mitochondrial electron transport chain cytochromes, Glutathione Reductase, B6/Folate activation | Transamination / deamination of amino acids, Serotonin / Dopamine / GABA synthesis from amino acids, Glycogen phosphorylase cofactor, Heme synthesis |
|
Deficiency Condition
|
Ariboflavinosis (Angular cheilitis / cracked lip corners, glossitis / magenta tongue, seborrheic dermatitis) | Microcytic sideroblastic anemia, Seborrheic dermatitis, Cheilosis, Peripheral neuropathy, Convulsions |
|
Top Whole Food Sources
|
Beef Liver, Dairy Milk, Greek Yogurt, Eggs, Almonds, Portobello Mushrooms, Spinach | Chickpeas, Wild Salmon, Yellowfin Tuna, Beef Liver, Chicken Breast, Russet Potatoes, Bananas |
|
Photodegradation Vulnerability
|
Extremely light-sensitive (dairy milk stored in clear glass loses 50% riboflavin within 2 hours of sunlight exposure) | — |
|
Neurotoxicity Threshold
|
— | Chronic megadosing of Pyridoxine HCl (>200–500mg/day) causes reversible sensory neuropathy due to competitive inhibition of tissue PLP |
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