The research found that those who took B6 experienced significant alleviation in the more emotional side effects of PMS and menstruation (i.e., depression, irritability, and fatigue), but not the physical side effects such as cramps, headaches and breast tenderness.
Vitamin B6 supports a healthy, regular menstrual cycle, making it easier for couples to track ovulation periods. This vitamin also supports the luteal phase, making a women's uterus more receptive to pregnancy.
Vitamin B6 also plays a role in keeping your body's hormones regulated. One research study showed that increasing the amount of B6 vitamins taken each day to around 200-800 mg per day can raise progesterone levels and reduce estrogen enough to improve symptoms of PMS.
A lot of women have reported a lengthened luteal phase after supplementing with vitamin B6. This may have been caused by the hormonal balancing effect vitamin B6 has on the body. Vitamin B6 can be found in tuna, bananas, turkey, liver, salmon, and many of the greens.
Supplementing with B6
When I do supplement, I tend to take it only during the luteal phase of my menstrual cycle, which is the two weeks leading up to my period. Or sometimes, mostly the week leading up to my period. And I don't take my other multivitamin so as not to overdo it or double dose the B6.
Vitamin B6 helps the body make several neurotransmitters, chemicals that carry signals from one nerve cell to another. It is needed for normal brain development and function, and helps the body make the hormones serotonin and norepinephrine, which influence mood, and melatonin, which helps regulate the body clock.
Consuming vitamin B-6 through food appears to be safe, even in excessive amounts. When used as a supplement in appropriate doses, vitamin B-6 is likely safe. However, taking too much vitamin B-6 from supplements can cause: A lack of muscle control or coordination of voluntary movements (ataxia)
Vitamin B6 increases cervical mucus: Cervical mucus is crucial since it transports sperm to the egg. Not only that, it helps nourish and protect both the egg and the sperm. Vitamin B6 helps create more cervical mucus and helps move sperm to the right places.
Vitamin B6 is also necessary for the liver to metabolize and break down Estrogen. Through these metabolic pathways, Vitamin B6 will help to increase Progesterone and reduce Estrogen dominance. Vitamin B6 is also important for helping our mood and significantly reducing anxiety.
Vitamin C and Progesterone
There are theories that extra vitamin C could induce a period because it has a similar effect on the body as the hormone progesterone.
Vitamin C with Bioflavonoids - 2,000-4,000 mg/day - has an anti-estrogenic effect on the uterus. A study showed that vitamin C was able to reduce heavy bleeding in 87% of women who participated. Bioflavonoids were also shown to strengthen the vessel walls of the capillaries, further reducing the bleeding.
Vitamin C: Vitamin C could minimize the bleeding as well as promote better iron absorption. Iron-rich foods: Iron deficiency could easily be the reason behind heavier flows; aside from taking iron supplements, you can also try adding iron-rich foods to your diet.
Vitamin B6 is absolutely essential for the development of the corpus luteum. The corpus luteum is a vital yet temporary mass produced in the ovary after the egg has been released, and it is what makes the hormone progesterone.
It is speculated that getting plenty of the many B Vitamins (1, 2, 3, 6 and 12) is associated with a lower risk of infertility. Some studies have also drawn a link between low levels of vitamin B-12 and female infertility, whereas higher levels may enhance fertility in women undergoing infertility treatment.
In fact, one large-scale study linked B1, B2, B3, B6, and B12 intake to a lower risk of ovulation problems. Ask a healthcare provider about a B-complex vitamin to boost female fertility the natural way.
Most people should be able to get enough through their diet, however, vegetarians and vegans may need to take extra Vitamin B12 to get enough. Shine recommends that if you are trying to conceive, you should take a 2.5 mcg supplement every day for three months before you start trying if you're thinking of having a baby.
Similarly, in a cross-sectional study of Danish pregnancy planners, the investigators found that compared with nonusers, women taking a folic acid supplement had reduced odds of short menstrual cycle length (e.g., <27 days) (13).
Folic acid helps prevent neural tube defects.
These defects are serious abnormalities of the fetal brain and spinal cord. Ideally, you'll begin taking extra folic acid at least 3 months before you become pregnant.
If you take products that contain vitamin B6, be aware of symptoms of peripheral neuropathy, such as tingling, burning, or numbness. If you experience any of these symptoms, you should stop taking the product and seek medical advice.
Health Risks from Excessive Vitamin B6
Other effects of excessive vitamin B6 intakes include painful, disfiguring dermatological lesions; photosensitivity; and gastrointestinal symptoms, such as nausea and heartburn [1,2,30].
Vitamin B6 is involved in producing neurotransmitters, like serotonin, that can help regulate mood and even aid sleep. Some research suggests that high doses of B6 may be effective at reducing anxiety and other mood disorders.
These results were backed by the Journal of Korean Society of Plastic and Reconstructive Surgery, which stated that the use of Vitamin B6 and azelaic acid greatly accelerates hair growth.
B vitamins are important for cell metabolism. Vitamins B6 (pyridoxine), B9 (folic acid), and B12 (cobalamin) can also reduce levels of the amino acid homocysteine. Homocysteine levels are commonly high in people over 65 and are linked to strokes, coronary artery disease, and dementia.
B6 for hormonal balance
Another reason B-vitamin supplementation helps estrogen dominance symptoms is because B6 can help increase progesterone and decrease estrogen — which for many women, is the sweet spot for hormonal balance. It's why I included it's most bioavailable form in my Balance formulation.