Side-by-Side Comparison
Essential Vitamins & Minerals
Vitamin B6 (Pyridoxal 5'-Phosphate / PLP) vs. Vitamin B7 (Biotin / Vitamin H)
Comparing 2 standards across 10 specifications. 10 key differences identified.
Comparing:
Vitamin B6 (Pyridoxal 5'-Phosphate / PLP)
Vitamin B7 (Biotin / Vitamin H)
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.
Vitamin B7 is an essential sulfur-containing water-soluble vitamin serving as a prosthetic group for five carboxylase enzymes in gluconeogenesis, lipogenesis, and branched-chain amino acid catabolism. Adequate Intake (AI) is 30 µg/day (no Upper Limit established).
Specification Comparison Table
10 Parameters| Parameter / Spec | ||
|---|---|---|
|
Nutrient Type
|
Water-Soluble Pyridine Vitamin | Water-Soluble Ureido-Tetrahydrothiophene Vitamin |
|
Tolerable Upper Limit (UL)
|
100 mg / day (US FDA/NIH) / 12 mg / day (EFSA, revised down from 25mg in 2023) (Avoid sensory peripheral neuropathy) | None Established (No adverse effects recorded) |
|
Chemical Forms
|
Pyridoxal 5'-Phosphate (PLP, active coenzyme), Pyridoxine HCl, Pyridoxamine | D-Biotin (Biologically active isomer), Biocytin (Biotinyl-lysine) |
|
Primary Biological Function
|
Transamination / deamination of amino acids, Serotonin / Dopamine / GABA synthesis from amino acids, Glycogen phosphorylase cofactor, Heme synthesis | Prosthetic group for Pyruvate Carboxylase (Gluconeogenesis), Acetyl-CoA Carboxylase (Fatty acid synthesis), Propionyl-CoA Carboxylase, Histone biotinylation |
|
Deficiency Condition
|
Microcytic sideroblastic anemia, Seborrheic dermatitis, Cheilosis, Peripheral neuropathy, Convulsions | Alopecia (Hair loss), Erythematous scaly periorofacial rash, Brittle nails, Neurological depression / hallucinations |
|
Top Whole Food Sources
|
Chickpeas, Wild Salmon, Yellowfin Tuna, Beef Liver, Chicken Breast, Russet Potatoes, Bananas | Egg Yolk, Beef Liver, Salmon, Pork Chop, Sunflower Seeds, Almonds, Sweet Potatoes |
|
Adult RDA / RDI
|
1.3 mg / day (Adults 19–50) / 1.7 mg (Men 51+) / 1.5 mg (Women 51+) | — |
|
Neurotoxicity Threshold
|
Chronic megadosing of Pyridoxine HCl (>200–500mg/day) causes reversible sensory neuropathy due to competitive inhibition of tissue PLP | — |
|
Adult Adequate Intake (AI)
|
— | 30 µg / day (35 µg during lactation) |
|
Raw Egg White (Avidin) Interaction
|
— | Raw egg albumen contains avidin glycoprotein which binds biotin with Kd ~10^-15 M (the strongest non-covalent bond known), completely blocking absorption unless cooked |
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