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Magnesium + B6

250 mg Mg + 40 mg B6

ModerateReal, but too small for your device to notice

Moderate

Some good studies, not many repeats

Why this rating

Moderate: RCTs positive but small and of variable quality.

2
studies
10
experiments
940
people (largest study)
2
kinds of study
In short

In studies, the two together eased PMS symptoms more than either one alone.

The bottom line

For premenstrual symptoms, magnesium plus vitamin B6 beat either nutrient alone in randomized trials, reducing overall PMS severity. Keep B6 under 100 mg/day — chronic higher doses can cause nerve damage.

How it works

B6 is a cofactor for serotonin/dopamine synthesis; magnesium modulates neuromuscular excitability and prostaglandins.

Who it helps, and who it doesn't

PMS with mood, cramps or sleep disruption; start in the luteal phase or take continuously.

What to buy

What to look for
  • ✓~250 mg Mg + 40 mg B6 (never >100 mg B6/day)
What to avoid
  • ✕B6 'high potency' 200 mg+ (neuropathy risk)
Safety notes
  • · B6 hard cap 100 mg/day — neuropathy above.

As an Amazon Associate, Umbral earns from qualifying purchases. Product data is provided by Amazon and may change; ratings and prices shown are Amazon’s, not Umbral’s. Recommendations are based on the evidence grade and the form used in trials, never on commission.

Solgar Magnesium with Vitamin B6, 250 tablets
Solgar Magnesium with Vitamin B6, 250 tablets
4.7(3,333)
$14.67

The combination outperformed either alone in PMS trials.

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Amazon price on Sep 18, 2026.
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Studies over time

2 studies over 11 years

1999 — 2010
19992002200520072010
Review combining many studiesControlled experimentEarly or observational studyHover a dot for details
Dose
250 mg Mg + 40 mg B6 (B6 never above 100 mg/day)
Timing
Luteal phase or continuous
Where to buy

The studies

  1. 1.
    Evaluating the effect of magnesium and magnesium plus vitamin B6 supplement on the severity of premenstrual syndrome
    Iranian Journal of Nursing and Midwifery Research · 2010 · rct · n = 150

    Mg + B6 reduced PMS severity more than magnesium alone or placebo.

  2. 2.
    Efficacy of vitamin B-6 in the treatment of premenstrual syndrome: systematic review
    BMJ · 1999 · systematic review · 9 experiments · n = 940

    Up to 100 mg/day B6 roughly doubled the odds of PMS improvement (low-quality trials).

Umbral is a wellness product, not a medical device. It does not diagnose, treat, cure or prevent any disease. Supplement information is educational; talk to a clinician before starting anything, especially if you are pregnant, under 18, managing a condition or taking medication.

These statements have not been evaluated by the Food and Drug Administration.