Don’t let irritability, anxiety or depression ruin your spring break. Taking Vitamin B6 can help!
Its spring break and official spring season. This is the time many of us are thinking of spring break holidays, getting outside, enjoying the spring blooms and travel! Spring break holidays is also the time when the kids are home. A healthy and balanced mood is important now so that we can enjoy family time. If you suffer from symptoms of anxiety, nervousness, irritability (especially PMS), vitamin B6 can be beneficial for your mood.
Vitamin B6 in its bioactive form (Pyridoxine 5 Phosphate) is needed to make brain neurotransmittors, particularly serotonin, dopamine, norepinephrine and melatonin. A deficiency in Vitamin B6 can contribute to symptoms of anxiety, irritability, feeling overwhelmed, depression, brain fog, short term memory loss, insomnia, vivid dreams and PMS symptoms including water retention. Taking a small dose of Pyridoxine can dramatically improve mood in people who are vitamin B6 deficient.
People who have an increased risk of becoming vitamin B6 deficient include those with digestive problems (IBS, IBD, celiac disease), those who drink a lot of alcohol, the birth control pill, having diabetes, impaired kidney function, autoimmune disease and in the elderly.
Vitamin B6 can be particularly helpful in relieving some of the symptoms of PMS including moodiness, irritability, aggression, foggy brain and depression. Vitamin B6 acts as a cofactor in the synthesis of serotonin and dopamine, our feel good neurotransmittors. During the 2nd half of the menstrual cycle (luteal phase), serotonin levels are lower. Vitamin B6 helps to increase serotonin, balance neurotransmittors and reduce PMS mood symptoms.
Vitamin B6 can be found in turkey, chicken, wild salmon, lentils, beans, spinach, carrots, wheat grass and bananas. It can also be taken in a supplement form as bioactive Pyridoxal 5 Phosphate at a dosage of 15-30mg a day.
Don’t let a bad mood ruin your spring break. Eat a healthy diet balanced in protein and complex grains, practice stress management, don’t drink too much alcohol, and take vitamin B6.
Happy Spring Break!!!!
Yours in health,
Dr Tasreen Alibhai, ND