Vitamin B6
A B vitamin involved in mood, metabolism, and hormone regulation.
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What it is
Vitamin B6 is a cofactor in over 100 enzyme reactions, including making neurotransmitters. It's found in many foods, so deficiency is uncommon in well-fed populations.
How it works
Vitamin B6 is a coenzyme in over 100 reactions, especially making neurotransmitters (serotonin, dopamine, GABA), metabolizing protein, and forming hemoglobin. Its role in brain chemistry underlies its study for mood and premenstrual symptoms.
What it's been studied for
Taken to support mood and premenstrual symptoms, and to ease nausea in pregnancy (under provider guidance).
What the evidence shows
There is reasonable evidence for B6 helping premenstrual symptoms and pregnancy nausea. Beyond correcting a shortfall, general benefits are limited.
Who should consider it
Deficiency is uncommon since B6 is widespread in food. It's used mainly for premenstrual symptoms, pregnancy-related nausea (under provider guidance), and as part of a B-complex. People on certain medications or with kidney disease may need more.
Amounts commonly studied
Needs are small (1-2 mg daily). Therapeutic uses stay well below the safe upper limit.
How to take it
Daily needs are small (1-2 mg); therapeutic uses stay below the safe upper limit. It's in most B-complex and PMS formulas, as pyridoxine or the active P5P form. Take with food.
Forms & absorption
Pyridoxine or the active P5P (pyridoxal-5-phosphate). Common in B-complexes and PMS formulas.
Food sources
Poultry, fish, potatoes and starchy vegetables, chickpeas, bananas, and fortified cereals.
Safety & interactions
Important: very high B6 taken long-term can cause nerve damage (numbness, tingling). Stay within recommended limits and avoid megadoses.
Myths & what it won't do
Myth: high-dose B6 is a harmless mood booster. Reality: it may help specific issues like PMS, but very high long-term doses can cause nerve damage (numbness and tingling). Myth: more helps energy. Reality: beyond adequacy it doesn't.
Common questions
- Does B6 help PMS?
- There's reasonable evidence it can ease premenstrual symptoms for some people, which is why it appears in many PMS formulas.
- How much is safe?
- Stay within recommended limits — very high long-term intake can cause reversible nerve symptoms, so avoid megadoses.
- P5P or pyridoxine?
- Both work; P5P is the active form some prefer, though standard pyridoxine is effective and common.
The amounts listed here are what published research has used — not a prescription or a recommended dose for you. Confirm anything you plan to take with your own healthcare provider, especially if you take medications, are pregnant or nursing, or have a health condition.
Related goals
Research on Vitamin B6
Recommendations on this page are informed by published research. This is educational information, not medical advice.
- 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. View study →Note: Found B6 up to 100 mg/day likely helps premenstrual symptoms, but the trials were small and of limited quality.