If you experience depression before your monthly period, you might give B6 a try. use the following guide for supplementing safely:
• For maximum effectiveness, take 50 to 100 milligrams of vitamin B6 daily for three days before the expected onset of your symptoms.
• Stop taking B6 one or two days after your period begins (i.e., day 2 or 3 of your menstrual cycle).
• More is not better. Studies have not demonstrated that you get a better effect by taking more B6. Supplementing with too much B6 for a period of time has toxic effects, including irreversible nerve damage.
You don’t have to take a supplement that contains only vitamin B6. You might prefer to take a B complex pill that contains the entire B vitamin family or a high-potency multivitamin and mineral supplement. Both of these supplements should contain 50 to 100 milligrams of B6, but check the label to be sure. You might be interested to learn that a few studies have shown that women with PMS who were given a daily multivitamin and mineral pill reported fewer PMS symptoms. Vitamins and minerals work together in the body and many may have a synergistic effect. In my opinion, it makes sense to take a balanced vitamin supplement.