Vitamin B6 as a PMS treatment
Vitamin B6 plays a big role in over 100 enzyme reactions, including the production of serotonin and dopamine – two important neurotransmitters involved in mood regulation.
1,8,9,10 It’s for this reason that some scientists have studied its potential use as a PMS treatment
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However, the research into this area has produced mixed results. While some studies have shown some promising outcomes, others have found little to no benefit.
For example, some older research from 1999 found that taking 50–100mg of vitamin B6 per day could likely help with PMS symptoms and PMS-related depression.11 A 2012 study also found that vitamin B6 helped improve PMS-related symptoms like anxiety, food cravings, water retention, depression and mood swings.12
However, women in a placebo group also had improved symptoms, suggesting the vitamin’s effectiveness could partly result from a placebo effect.12
While the NHS also recognises vitamin B6 as a supplement that could help with PMS, they also acknowledge that there’s currently limited evidence to support its use.7 More quality research is needed to confirm its true role in PMS management, as well as the correct dosage.
Taking more than 200mg of vitamin B6 in one day, for example, could lead to severe side effects, such as losing feeling in your arms and legs (known as peripheral neuropathy).2 This will usually improve once you stop taking the supplements, but in a few cases when people have taken large amounts of vitamin B6 for longer periods, the effect can be permanent.2
You should consult your GP before taking any more than the recommended dose – currently 1.2mg per day for women.2