Vitamin B6 and PMS: Is there a connection?

Because of this, there’s recently been growing interest in the role of vitamins and, among these, vitamin B6 has emerged as a promising option.

In this article, we’ll take you through some of the key research behind this vitamin, outlining which PMS symptoms it can support and how you can incorporate more of it into your diet.

But first, let’s start by taking a look at what both vitamin B6 and PMS are individually.

Vitamin B6 is a water-soluble vitamin that’s important for metabolism, normal brain development, and keeping your nerves and immune system functioning correctly.¹ It’s naturally present in foods such as:^1,2

While you should be able to get all the vitamin B6 you need from your diet, it’s also available as a dietary supplement, often in the form of pyridoxine.¹

PMS refers to the physical and emotional symptoms you may experience on the days leading up to your period.5

If you regularly have symptoms around the time of menstruation, you’re not alone – up to nine in ten women of reproductive age experience several PMS symptoms that vary from mild to severe.⁶

While these symptoms can vary widely from person to person, they often include:^5,7

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 treatment¹¹

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

As well as vitamin B6, several other vitamins and supplements may help alleviate your PMS symptoms. These may include:

While all of these vitamins are important for normal bodily functions, research as to whether it can help with PMS specifically is limited and more research is needed.

PMS symptoms can also be improved by using natural remedies and making some lifestyle changes. For example, these may include:

As already mentioned, PMS can cause a wide variety of symptoms ranging from mild to severe.

While vitamin B6 has been shown in some small sample sizes to improve some of these symptoms, such as anxiety, food cravings, and low mood, more research is required to confirm these findings and determine its true role in PMS management.

Several other vitamins and supplements, including calcium, magnesium, vitamin D, omega-3 fatty acids, and vitamin E may also alleviate PMS symptoms. Therefore, it’s important to sustain a healthy, balanced diet rich in all of these vitamins.

Making certain lifestyle changes can also positively impact your PMS symptoms – from performing regular exercise to managing your overall stress level with yoga and mindfulness therapy.³⁷

However, if you experience severe PMS symptoms and find that these techniques aren’t helping, make sure to consult your GP for advice.