Vitamin B6 or Pyridoxine helps the body to make antibodies, maintain normal nerve function, facilitate proper function of magnesium, make hemoglobin, break down proteins and maintain normal blood sugar levels (Ehrlich, Vitamin B6, 2013).
Magnesium has many functions including allowing the body to maintain proper nerve and muscle function as well mood stabilization (Wax, 2015). Magnesium deficiency is a causative factor for the development of premenstrual syndrome. Red blood cell magnesium levels of those who suffer with premenstrual syndrome have been shown to be lower than asymptomatic women (London, Bradley, & Chiamori, 1991). The low levels of magnesium have a negative effect on mood stabilization. Magnesium depletion predisposes women to luteal phase mood destabilization and generalized aches and pains (Pizzorno & Murray, 2012). Supplementing the diet with magnesium is a great way to safeguard against the pain and discomfort that is associated with premenstrual syndrome.
So vitamin B6 enables the proper function of magnesium which in turn helps to regulate the PMS symptoms that are associated with unstable mood, irritation, and/or mood swings.
Magnesium can b e found in dark leafy greens, nuts, seeds and fish.
1 cup of sliced almonds have 61% of the daily value of magnesium. An easy way to incorporate almonds into the diet is to eat almond butter.
For breakfast, try having toast with almond butter instead of commercial brands of peanut butter. This way you can get all of the benefits of almonds in a tasty breakfast treat. Add sliced bananas to your almond butter toast for an even sweeter treat.
For further reading . . .
Ehrlich, S. D. (2013, June 19). Vitamin B6. Retrieved from University of Maryland Medical Center: Htps://umm.edu/health/medical/altmed/supplement/vitamin-b6
London, P., Bradley, L., & Chiamori, N. (1991). Effect of a nutritional supplement on premenstrual symptomatology in women with premenstrual syndrome: a double-blind longitudinal study. Journal of the American College of Nutrition, 494-499.
Pizzorno, J. E., & Murray, M. T. (2012). Textbook of natural medicine. Paradise Valley: Elsevier Churchill Livingstone.
Wax, E. (2015, February 2). Magnesium in diet. Retrieved from U.S. National Library of Medicine: http://www.nlm.nih.gov.medlineplus/ency/article/002423.htm