Vitamin B6 is one of the hardest-working vitamins in a woman's routine, and one of the most searched-for in gummy form. Here's what it actually does, how much you need, what to look for in a B6 gummy, and where to find it in our Her line.
Written by Vita Globe Editorial Team | Reviewed against NIH guidance and the current Her PMS Gummies label
Quick Answer
Vitamin B6 helps the body turn food into energy and make the neurotransmitters that shape mood, including serotonin and dopamine[1]. Women 19–50 need about 1.3mg a day, and the upper limit from supplements is 100mg[1].
We don't currently offer a standalone B6 gummy. In our Her line, vitamin B6 lives in Her PMS Gummies — 20mg per two-gummy serving, paired with chasteberry, dong quai and cranberry.
IN THIS ARTICLE
What vitamin B6 does
Vitamin B6 is a water-soluble vitamin that acts as a helper (coenzyme) in more than 100 enzyme reactions, most of them tied to how the body uses protein[1]. It's needed to make hemoglobin, the part of red blood cells that carries oxygen; it supports normal immune function; and it's a key step in producing serotonin and dopamine, the chemical messengers that influence mood[1]. Because it's water-soluble, your body doesn't keep much in reserve, so a steady daily intake matters.
Why women look for B6
Three reasons come up again and again:
- Premenstrual mood. B6 is one of the most-studied vitamins for PMS. The U.S. Office on Women's Health lists it among the nutrients that may help with moodiness, irritability, forgetfulness, bloating and anxiety[3], and a systematic review of nine trials found it more likely than placebo to improve overall premenstrual symptoms[2]. Read the full breakdown →
- Everyday energy. B6 helps convert the protein, carbohydrates and fat you eat into usable energy[1]. It doesn't work like caffeine, but it's part of the machinery that keeps the system running.
- Changing needs. The recommended amount rises from 1.3mg to 1.5mg a day after 50, and higher still during pregnancy and nursing[1]. If you're pregnant or nursing, talk to your provider about B6, and note that Her PMS Gummies aren't intended for you.
What to look for in a B6 gummy
- The form. Most supplements use pyridoxine hydrochloride, the standard form of B6[1]. That's what we use.
- The amount, in context. Everyday needs are small (1.3mg). PMS trials have typically used 50–100mg a day[2]. Anything in between is a judgment call: enough to matter, with room under the 100mg daily limit once you add up your multivitamin and any B-complex.
- What it's paired with. A B6-only gummy does one job. Pairing it with botanicals like chasteberry turns it into a women's-wellness formula rather than a single nutrient.
- The gummy itself. Look for pectin instead of gelatin if you want vegan, check the added sugar per serving, and look for third-party testing.
Our option
Vita Globe Her PMS Gummies
Each two-gummy serving delivers 20mg of vitamin B6 (as pyridoxine hydrochloride) — about 15 times the RDA and well under the 100mg upper limit — plus a 111mg PMS Support Blend of chasteberry, cranberry and dong quai and 100mcg of black pepper extract. It's made to help ease occasional moodiness, irritability and tension before your period, in a lush strawberry gummy.* Vegan, non-GMO and gluten-free; 60 gummies, 30 servings. Not for anyone pregnant, nursing or under 18.
Just want everyday-level B6? It's one of the nine vitamins in our Adult Multivitamin Gummies.
Foods rich in vitamin B6
Fish (especially tuna and salmon), poultry, chickpeas, potatoes and other starchy vegetables, bananas and fortified cereals are the richest everyday sources[1]. Most people cover their basic needs from food; supplements are how people reach the higher amounts studied for PMS.
Safety and the upper limit
At normal intakes, B6 is safe. Very high doses taken for months — typically 1 to 6 grams a day — can cause sensory neuropathy: numbness, tingling and trouble with coordination[1]. That's why the Food and Nutrition Board set the adult upper limit at 100mg a day from supplements[1]. Add up the B6 from every product you take, and stay under it.
KEEP READING
Vitamin B6 for PMS · What's Actually Inside: Her PMS Gummies · Best Supplements for PMS · Chasteberry (Vitex) for PMS
Frequently asked questions
Do you sell a Her B6 gummy on its own?
Not at the moment. Her PMS Gummies are where you'll find vitamin B6 in our Her line, at 20mg per serving.
Is 20mg of B6 a lot?
It's well above the 1.3mg daily recommendation and well below the 100mg upper limit[1]. PMS trials have used 50–100mg[2], so 20mg sits in the moderate range for a women's formula.
Can I take B6 every day?
Yes. Most research on B6 for PMS gave it daily across the whole cycle, and daily use is the easiest to remember. Keep your total under 100mg.
Should I take B6 if I'm already on a multivitamin?
Check the label: multivitamins usually include B6 at everyday levels. A formula like Her PMS adds more on top, so total it up across everything you take.
Sources
- National Institutes of Health, Office of Dietary Supplements. Vitamin B6 — Fact Sheet for Health Professionals. NIH ODS. ods.od.nih.gov/factsheets/VitaminB6-HealthProfessional
- 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. doi:10.1136/bmj.318.7195.1375
- U.S. Department of Health and Human Services, Office on Women's Health. Premenstrual syndrome (PMS). womenshealth.gov. womenshealth.gov/menstrual-cycle/premenstrual-syndrome
About the Vita Globe Editorial Team
The Vita Globe Editorial Team writes our product and wellness content directly from our own Supplement Facts panels and formulation records, cross-checked against peer-reviewed research and guidance from bodies such as the NIH and the FDA. Learn more on our editorial team page.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. This article is for informational purposes only and is not a substitute for medical advice. Talk to your healthcare provider before starting any new supplement, particularly if you are pregnant, nursing, taking medication, or have a medical condition.
