# item.guide
Side-by-Side Comparison Essential Vitamins & Minerals

Iron (Heme & Non-Heme) vs. Vitamin B6 (Pyridoxal 5'-Phosphate / PLP)

Comparing 2 standards across 9 specifications. 9 key differences identified.

Comparing:
Iron (Heme & Non-Heme)
Vitamin B6 (Pyridoxal 5'-Phosphate / PLP)
Iron (Heme & Non-Heme) →

Iron is an essential redox trace element central to hemoglobin oxygen transport, myoglobin storage, and mitochondrial electron transport chain cytochromes. Adult RDA is 8mg (men/post-menopausal women) / 18mg (pre-menopausal women), with a Tolerable Upper Limit of 45mg/day.

View full Iron (Heme & Non-Heme) spec sheet →
Vitamin B6 (Pyridoxal 5'-Phosphate / PLP) →

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.

View full Vitamin B6 (Pyridoxal 5'-Phosphate / PLP) spec sheet →

Specification Comparison Table

9 Parameters
Parameter / Spec
Iron (Heme & Non-Heme)
Vitamin B6 (Pyridoxal 5'-Phosphate / PLP)
Nutrient Type
Essential Trace Mineral Water-Soluble Pyridine Vitamin
Adult RDA / RDI
8 mg (Men) / 18 mg (Women 19–50) / 27 mg (Pregnancy) 1.3 mg / day (Adults 19–50) / 1.7 mg (Men 51+) / 1.5 mg (Women 51+)
Tolerable Upper Limit (UL)
45 mg / day (Hemochromatosis / Fenton reaction oxidative stress) 100 mg / day (US FDA/NIH) / 12 mg / day (EFSA, revised down from 25mg in 2023) (Avoid sensory peripheral neuropathy)
Chemical Forms
Heme Iron (Fe2+ Porphyrin - Animal), Non-Heme Iron (Fe3+ Ferric / Fe2+ Ferrous - Plants/Supplements) Pyridoxal 5'-Phosphate (PLP, active coenzyme), Pyridoxine HCl, Pyridoxamine
Primary Biological Function
Hemoglobin O2 transport, Myoglobin O2 storage, Cytochrome c electron transport, Catalase Transamination / deamination of amino acids, Serotonin / Dopamine / GABA synthesis from amino acids, Glycogen phosphorylase cofactor, Heme synthesis
Deficiency Condition
Microcytic Hypochromic Anemia, Severe fatigue, Restless legs syndrome, Pica Microcytic sideroblastic anemia, Seborrheic dermatitis, Cheilosis, Peripheral neuropathy, Convulsions
Top Whole Food Sources
Beef Liver, Oysters, Duck Breast, Beef Ribeye, Lentils, Spinach, Dark Chocolate Chickpeas, Wild Salmon, Yellowfin Tuna, Beef Liver, Chicken Breast, Russet Potatoes, Bananas
Bioavailability Difference
Heme: 15–35% absorption (uninhibited); Non-Heme: 2–20% (inhibited by phytates/calcium, boosted by Vitamin C) —
Neurotoxicity Threshold
— Chronic megadosing of Pyridoxine HCl (>200–500mg/day) causes reversible sensory neuropathy due to competitive inhibition of tissue PLP

Other Alternatives to Compare

Compare Iron (Heme & Non-Heme) vs. Calcium (Elemental Ca) → Compare Iron (Heme & Non-Heme) vs. Iodine (Elemental I) → Compare Iron (Heme & Non-Heme) vs. Magnesium (Elemental Mg) → Compare Iron (Heme & Non-Heme) vs. Potassium (Elemental K) → Compare Iron (Heme & Non-Heme) vs. Selenium (Elemental Se) → Compare Iron (Heme & Non-Heme) vs. Sodium (Elemental Na) → Compare Iron (Heme & Non-Heme) vs. Vitamin A (Retinol & Beta-Carotene) → Compare Iron (Heme & Non-Heme) vs. Vitamin B1 (Thiamine) → Compare Iron (Heme & Non-Heme) vs. Vitamin B12 (Cobalamin) → Compare Iron (Heme & Non-Heme) vs. Vitamin B2 (Riboflavin) → Compare Iron (Heme & Non-Heme) vs. Vitamin B3 (Niacin / Nicotinic Acid & Nicotinamide) → Compare Iron (Heme & Non-Heme) vs. Vitamin B5 (Pantothenic Acid) → Compare Iron (Heme & Non-Heme) vs. Vitamin B7 (Biotin / Vitamin H) → Compare Iron (Heme & Non-Heme) vs. Vitamin B9 (Folate & Folic Acid) → Compare Iron (Heme & Non-Heme) vs. Vitamin C (L-Ascorbic Acid) → Compare Iron (Heme & Non-Heme) vs. Vitamin D3 (Cholecalciferol) → Compare Iron (Heme & Non-Heme) vs. Vitamin E (d-Alpha-Tocopherol) → Compare Iron (Heme & Non-Heme) vs. Vitamin K1 (Phylloquinone) → Compare Iron (Heme & Non-Heme) vs. Zinc (Elemental Zn) →