Vitamin B6 (also known as pyridoxine) is one of those vitamins that quietly keeps your body running smoothly. It plays a central role in how you feel, how your hormones behave, and how your brain communicates. When your B6 levels drop, your mood, energy, and monthly comfort can all take the hit.
Below is a simple guide to what B6 does, where to get it, and why it matters—especially for women.
The Role of Vitamin B6 in Neurotransmitters
Vitamin B6 is essential for the production of key neurotransmitters—your brain’s chemical messengers. These include:
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Serotonin – supports mood, sleep, and emotional stability
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Dopamine – linked to motivation and focus
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GABA – promotes calmness and relaxation
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Noradrenaline – helps with alertness and stress response
Without B6, your body struggles to convert amino acids into these mood-regulating chemicals. This is why low B6 levels are often linked with irritability, low mood, anxiety, and difficulty coping with stress.
Top Food Sources of Vitamin B6
You can find B6 in a wide range of everyday foods:
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Turkey – a lean source of protein and B6
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Chickpeas – rich in fibre and brilliant for plant-based diets
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Bananas – quick, convenient and naturally high in B6
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Salmon, eggs, potatoes, spinach – also excellent contributors
Most people can meet their needs through a balanced diet, but modern eating habits, stress, and hormonal changes can increase the demand for B6.
Benefits of Vitamin B6
1. Supports Serotonin & Mood Balance
B6 helps convert tryptophan into serotonin, your natural “feel-good” chemical. Healthy serotonin levels support emotional stability, better sleep, and stress resilience.
2. Helps Regulate Hormones
Vitamin B6 plays a key role in balancing oestrogen and progesterone. This is particularly important during the menstrual cycle when hormone fluctuations can influence everything from mood swings to food cravings.
3. Strengthens the Immune System
Your immune cells rely on B6 to develop and function properly. Adequate levels help your body respond effectively to viruses, inflammation, and everyday stressors.
4. Supports Metabolism & Energy
B6 assists in breaking down proteins, carbohydrates, and fats into usable energy—helping reduce sluggishness and afternoon fatigue.
Vitamin B6 & PMS: Why It Helps
B6 is one of the most researched vitamins for menstrual comfort and mood support. Here’s why:
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Reduces PMS-related mood swings by supporting serotonin production
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Helps ease irritability, anxiety and tension
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Supports better sleep during the premenstrual phase
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May reduce bloating and fluid retention
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Supports hormone metabolism, helping balance oestrogen levels
Many women report fewer emotional highs and lows, less irritability, and a smoother cycle overall when they ensure consistent B6 intake.
Practical Ways to Include More B6
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Add chickpeas to salads, soups or curries
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Choose turkey or salmon for protein-rich meals
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Snack on a banana mid-afternoon for a natural B6 boost
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Include more leafy greens and eggs in weekly meals
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Pair B6-rich foods with magnesium for better mood and hormone support
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