Vitamin B6: Mood & Mind

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Vitamin B6: Mood & Mind

Vitamin B6: Managing Premenstrual Mood, Energy & Mental Performance

What The Research Says

Vitamin B6 has long been a subject of research for its role in reducing premenstrual symptoms 1. As early as the 1980s, studies revealed that daily doses of vitamin B6 over the course of three menstrual cycles could significantly reduce premenstrual symptoms compared to a placebo, in 400 women2. The findings from other early studies were also promising, particularly for emotional symptoms like irritability, depression, and tiredness3.

Fast-forward to 2007, when a higher-quality, randomised, placebo-controlled trial took place involving 160 women with premenstrual symptoms4. This study confirmed the positive impact of vitamin B6 supplementation. After two menstrual cycles, the women who took vitamin B6 experienced a notable reduction in symptoms compared to the placebo group. The most significant improvements were seen in psychological symptoms - mood swings, irritability, anxiety, depression and crying spells. Other troublesome symptoms like dizziness, forgetfulness, fatigue, breast tenderness and bloating also saw remarkable improvements. Among these, anxiety levels showed the most dramatic reduction.

In another intriguing study with 150 women, researchers explored the combined effects of vitamin B6 and magnesium, magnesium alone, and a placebo over two menstrual cycles5. Both magnesium alone and the combination of magnesium and vitamin B6 significantly improved symptoms of depression, water retention, anxiety, and physical changes (such as cold feelings, nausea, back pain, headaches, joint pain and muscle pain). The combination of the two nutrients (magnesium plus B6) proved to be most effective, making it a powerful duo in combating PMS.

The Mechanisms: Biosynthesis of Neurotransmitters and Oxygen Transport

Vitamin B6 plays a key role in regulating mood, with a noticeable impact on symptoms like anxiety and depression. This is because vitamin B6-dependent enzymes are needed for the biosynthesis of important neurotransmitters; dopamine, serotonin, adrenaline and GABA, which are directly involved in mood regulation6-8.

Another significant effect of vitamin B6 is its ability to improve mental performance, reduce fatigue, dizziness, and forgetfulness. This is because of its effects on neurotransmitters, as mentioned above, but also because it is essential for the first step in the production of haemoglobin in red blood cells, which is critical for the transport of oxygen around the body9. With better oxygen delivery to tissues, overall energy and cognitive function, including concentration, improve.

Vitamin B6 also plays a significant role in regulating hormones, including estrogen and progesterone9,10. It works by interacting with their receptors, causing the hormone-receptor complex to be displaced, which effectively stops the hormone's action when needed.

Supplementing Vitamin B6 (Dosage Matters)

While vitamin B6 has proven to be a helpful ally in easing PMS symptoms, it’s important to use it wisely. High doses of vitamin B6 can lead to peripheral neuropathy, a form of nerve damage that causes tingling, burning, or numbness in the hands and feet. The Department of Health recommends not exceeding 10 mg per day from supplements to avoid such side effects. DITTO Cycle Supplement offers a safe 1.4 mg per day, delivering 100% of the recommended daily value.

  1. Wyatt KM, Dimmock PW, Jones PW, Shaughn O’Brien PM. Efficacy of vitamin B-6 in the treatment of premenstrual syndrome: systematic review. BMJ 1999;318:1375-81
  2. Williams MJ, Harris RI, Dean BC. Controlled trial of pyridoxine in the premenstrual syndrome. J Int Med Res. 1985;13(3):174-179.
  3. Doll H, Brown S, Thurston A, Vessey M. Pyridoxine (vitamin B6) and the premenstrual syndrome: a randomized crossover trial. J R Coll Gen Pract. 1989;39(326):364-368.
  4. Kashanian M, Mazinani R, Jalalmanesh S, Babayanzad Ahari S. Pyridoxine (vitamin B6) therapy for premenstrual syndrome. Int J Gynaecol Obstet. 2007;96(1):43-44.
  5. Fathizadeh N, Ebrahimi E, Valiani M, Tavakoli N, Yar MH. Evaluating the effect of magnesium and magnesium plus vitamin B6 supplement on the severity of premenstrual syndrome. Iran J Nurs Midwifery Res. 2010;15(Suppl 1):401-405.
  6. Stover PJ, Field MS. Vitamin B-6. Adv Nutr. 2015;6(1):132-133.
  7. Field DT, Cracknell RO, Eastwood JR, et al. High-dose Vitamin B6 supplementation reduces anxiety and strengthens visual surround suppression. Hum Psychopharmacol. 2022;37(6):e2852.
  8. Parra M, Stahl S, Hellmann H. Vitamin B₆ and Its Role in Cell Metabolism and Physiology. Cells. 2018;7(7):84.
  9. EFSA. Vitamin B6 related health claims. European Food Safety Authority. https://www.efsa.europa.eu/en/efsajournal/pub/1225
  10. Bender DA, 2005. Vitamin B6. In: Caballero B, Allen L, Prentice A (eds). Encyclopedia of Human Nutrition. 2 nd ed. Elsevier Academic Press, 359-367.
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