The B complex family is made up of many B-vitamin nutrients that your body needs in small amounts for proper health, including thiamine, niacin, folic acid, riboflavin, biotin, pantothenic acid, vitamin B12 and vitamin B6. Vitamin B6 contains the nutrients; pyridoxine, pyridoxal and pyridoxamine. B-vitamins help boost mood in some people, so women who have moderate to severe PMS may benefit from taking vitamin B6 or other B vitamins in supplemental form. Ask your doctor before adding any supplements to your diet, as they may interact with your current medications.
Benefits
Vitamin B6 plays a significant role in metabolism. If you are deficient in vitamin B6, your body may store higher amounts of food. Vitamin B6 also affects your mood because it aids your brain in synthesizing the neurotransmitters serotonin, dopamine, norepinephrine and gamma-aminobutyric acid. Additionally, B6 is essential for the development of red blood cells and supports your immune system by aiding the manufacture of antibodies.
Dosage
The recommended dietary allowance by the Food and Nutrition Board of the Institute of Medicine is 1.3 mg of vitamin B6 per day for women who are between the ages of 19 and 50. B6 should be derived from dietary sources because your body can not make this vitamin. Women who are over age 50 require slightly more vitamin B6 than middle aged women, requiring 1.5 mg per day. Oregon State University states that, you may need slightly more than the recommended amount of B6 if you consume high amounts of protein. Women who are pregnant should obtain 1.9 mg of vitamin B6 per day and women who are breast feeding require 2 mg per day.
Dietary Sources
You can derive vitamin B6 from meat sources such as chicken, turkey, hamburger, pork and veal. If you don't eat meat there is a variety of vegetable sources rich in vitamin B6 including amaranth leaves, bok choy, broccoli, Brussels sprouts, butternut squash, corn, French beans, green peppers and kale. Fruits such as avocado, pineapple, passionfruit and pomegranate also contain B6. Some nuts are sources of B6 as well including chestnuts and pistachios.
Warning
Women who are pregnant should not exceed the recommended dose of vitamin B6, as it may cause neonatal seizures, according to MayoClinic. Breast soreness or enlargement may also be a side effect of excess vitamin B6. Additionally, high doses of B6 may cause acne, skin reactions, nausea, vomiting, abdominal pain and loss of appetite. Talk with your doctor if you think you are deficient in vitamin B6 before you add a B6 supplement to your diet.
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