Vitamin B6

P5P, the active form of Vitamin B6, is a cofactor in over 100 enzymatic reactions. It is an essential for the biosynthesis of the neurotransmitters dopamine, serotonin and GABA, which have direct impacts on mood regulation. It is also required for haemoglobin production in red blood cells, improving oxygen transport throughout the body.

Benefits

Low mood
Irritability
Tiredness
Overall PMS

Vitamin B6 is essential for producing melatonin, the hormone that regulates our sleep-wake cycle and supports restful sleep.

References

Ebrahimi E, Khayati Motlagh S, Nemati S, Tavakoli Z. Effects of magnesium and vitamin b6 on the severity of premenstrual syndrome symptoms. J Caring Sci. 2012;1(4):183-189 RCT (placebo)
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 RCT (placebo)
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 RCT (placebo)
De Souza MC, Walker AF, Robinson PA, Bolland K. A synergistic effect of a daily supplement for 1 month of 200 mg magnesium plus 50 mg vitamin B6 for the relief of anxiety-related premenstrual symptoms: a randomized, double-blind, crossover study. J Womens Health Gend Based Med. 2000;9(2):131-139 RCT (placebo)
Randabunga, Ervan & Lukas, Efendi & Tumedia, Josephine & Chalid, Maisuri. (2018). Effect of Pyridoxine on Prostaglandin Plasma Level for Primary Dysmenorrheal Treatment. Indonesian Journal of Obstetrics and Gynecology. 239. RCT (placebo)
Williams MJ, Harris RI, Dean BC. Controlled trial of pyridoxine in the premenstrual syndrome. J Int Med Res. 1985;13(3):174-179 RCT (placebo)
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 Systematic review (9 studies)
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(7195):1375-1381 RCT (placebo)