Table of Contents
Introduction
What is premenstrual syndrome? Well, premenstrual syndrome (PMS) is a combination of both physical and, emotional symptoms that most women get after ovulation and before the start of their menstrual period. It can cause a variety of uncomfortable symptoms, including mood swings, bloating, cramps, and irritability. If you experience PNS and you’re searching for a natural remedy, Vitamin B6 may be able to help.
In this article, we’ll explore the benefits of Vitamin B6 for PMS, how it helps relieve symptoms, the best dietary sources, Vitamin B6 dosage for PMS, signs of deficiency, and how to add it to your daily routine.
What is Vitamin B6 and Why is it Important?
Vitamin B6, also known as pyridoxine, is one other B-complex vitamins and it is water-soluble vitamin meaning that it cannot be stored in the body and any excess will be passed out in the urine.
Vitamin B6 plays a lot of important roles in our bodies and some of its important functions are:
- Regulating mood and hormones by supporting the production of serotonin and dopamine which are both neurotransmitters.
- Reducing inflammation and supporting immune function.
- Aiding metabolism of proteins, fats, and carbohydrates.
- Promoting nerve and muscle health.
- Development of the brain during pregnancy.
- Formation of haemoglobin that carries oxygen
You’ve seen the general importance and we won’t lie it is a pretty important vitamin. But, how does it help you deal with PMS?
How does Vitamin B6 help with PMS?
We’ve looked at the general importance of vitamin B6 but let’s look at the importance of vitamin B6 for PMS.
How does vitamin B6 help alleviate symptoms of PMS
Reduces Mood Swings and Irritability
One of the biggest challenges of PMS is mood instability. Vitamin B6 plays a role in neurotransmitter production, particularly serotonin and dopamine levels which are both known as the happy hormones. This results in fewer mood swings, less anxiety, and reduced irritability.
Alleviates Bloating and Water Retention
Bloating and water retention are very common complaints of women with PMS. Vitamin B6 acts as a natural diuretic, helping the body eliminate excess fluids and reduce swelling.
Eases Cramps and Muscle Pain
Vitamin B6 helps in muscle relaxation and nerve function, which eases PMS-related cramps and muscle discomfort. It also helps reduce inflammation, leading to overall pain relief.
Helps with Sugar Cravings and Appetite Control
If you know, you know that PMS is always accompanied with cravings for something sweet which might come back to bite you back later during your period. PMS is often accompanied by intense cravings for sugary and high-carb foods due to fluctuating serotonin levels. Since Vitamin B6 helps with serotonin production, it can reduce cravings and promote better appetite control.
Improves Sleep Quality
Vitamin B6 plays a role in melatonin production, the hormone responsible for sleep regulation. Women with PMS often struggle with insomnia or restless sleep, and increasing B6 intake can help improve sleep patterns.
Reduces Nausea and Headaches
Many women experience PMS-related nausea and headaches, which can be worsened by hormonal changes. Vitamin B6 has been shown to help reduce nausea, making it especially useful for women who also experience morning sickness during pregnancy.
So, yeah vitamin B6 does do wonders for PMS. If you’re struggling with it, we advice that you hop on the train of vitamin B6 takers.
Best Sources of Vitamin B6 for PMS Relief
You know the importance of vitamin B6 and you’re excited to start taking it and finally be free from that unnecessary discomfort. So in this section, well discuss the best sources of vitamin B6 for PMS relief.
- Vitamin B6-Rich Foods: Eating foods rich in Vitamin B6 is an excellent way to get this essential nutrient naturally. Some of the best sources include poultry, fish, bananas, leafy greens, nuts and seeds.
- Vitamin B6 Supplements: If your diet lacks sufficient B6, you may benefit from Vitamin B6 supplements. Many best supplements for PMS relief contain Vitamin B6 as a key ingredient. When choosing a supplement, look for pyridoxine hydrochloride, the most commonly used form.
No matter the route you choose, the aim is to get as much B6 as possible within a healthy range and these sources supply that perfectly.
Signs of Vitamin B6 Deficiency
Because it has a lot of functions in the body, a deficiency of vitamin B6 leads to a lot of issues many of which worsen PMS. Signs of Vitamin B6 deficiency include:
- Mood disturbances
- Fatigue and low energy
- Muscle cramps and pain
- Weakened immunity
- Tingling in hands and feet – A sign of nerve issues
- Brain fog and forgetfulness
- Dry skin and cracks on lips
If you begin to notice any of these signs of vitamin B6 deficiency, please consult your healthcare provider immediately. Addressing the issue early on will help prevent severe issues that may go beyond just PMS.
Recommended Dosage of Vitamin B6 for PMS
Your daily dosage depends on a lot of factors but according to the National Institute of Health (NIH), these are the recommended daily intake for women at all ages and certain conditions.
| Life stage | Dosage |
|---|---|
| Teens 14–18 years | 1.2mg |
| Adults 19–50 years | 1.3mg |
| Adults 51+ | 1.5mg |
| Pregnant women | 1.9mg |
| Breastfeeding women | 2.0mg |
Because this vitamin is a water soluble vitamin, excess is removed through the urine but that doesn’t mean that taking it in excess is safe. We recommend you stay within the recommended range to avoid any other health problems.
Tips for Incorporating Vitamin B6 into Your Routine
Adding B6 to your diet isn’t really hard. Just try out our recommended actionable steps.
- Add B6-rich foods to your meals:Try grilled chicken or salmon, chickpea salads, or use nuts as snacks.
- Consider a supplement if needed: If you’re not getting enough B6 from your diet, consider choosing a high-quality Vitamin B6 supplement for additional support.
- Stay hydrated: Water helps reduce bloating and enhances B6 absorption in your body. So, drink plenty of water.
- Pair Vitamin B6 with Magnesium: Experts have noted that magnesium also works wonders for anyone dealing with PMS. Taking them together can enhance mood stability, reduce cramps, and improve sleep quality. Consider eating magnesium-rich foods like nuts, seeds, and dark chocolate alongside B6 sources.
- Track your symptoms: Monitor your body and see if increasing you Vitamin B6 intake improves your mood and energy. You can do this by keeping a diary of your symptoms.
Small, actionable steps can make a huge difference when it comes to dealing with PMS. Try out these tips and see how your body responds to them.
Frequently Asked Questions
At recommended doses, Vitamin B6 is safe.However, high doses can cause nerve damage, numbness, and tingling in the hands and feet.
While Vitamin B6 helps with PMS, it may not eliminate symptoms entirely. A combination of diet, exercise, and stress management can enhance results.
Most women notice improvement within a few weeks of consistent use. However, it may take 1-3 months to experience full benefits.
Final Thoughts for You
If you experience PMS symptoms like mood swings, bloating, and cramps, taking vitamin B6 for PMS relief can be an effective and natural solution. Whether it’s through Vitamin B6-rich foods or the supplements for PMS relief, maintaining healthy levels of this essential vitamin can help regulate hormones and improve your symptoms over time.
By making small lifestyle changes and ensuring adequate Vitamin B6 intake, you can reduce PMS symptoms naturally and feel better every month.
- Vitamin B6 – The Nutrition Source, 2019.
- Premenstrual syndrome (PMS) [WWW Document], n.d. URL https://womenshealth.gov/menstrual-cycle/premenstrual-syndrome (accessed 3.25.25).
- Office of Dietary Supplements – Vitamin B6 [WWW Document], n.d. URL https://ods.od.nih.gov/factsheets/VitaminB6-Consumer/ (accessed 3.25.25).
- Premenstrual syndrome (PMS) improves with lifestyle changes-Premenstrual syndrome (PMS) – Diagnosis & treatment [WWW Document], n.d. . Mayo Clinic. URL https://www.mayoclinic.org/diseases-conditions/premenstrual-syndrome/diagnosis-treatment/drc-20376787 (accessed 3.25.25).
- Vitamin B-6 [WWW Document], n.d. . Mayo Clinic. URL https://www.mayoclinic.org/drugs-supplements-vitamin-b6/art-20363468 (accessed 3.25.25).
