Artukoglu BB, Li F, Szejko N, Bloch MH. Pharmacologic treatment of tardive dyskinesia: a meta-analysis and systematic review. J Clin Psychiatry. 2020;81(4):19r12798. doi:10.4088/JCP.19r12798 But as you can see, unless you’re eating a lot of these foods, magnesium can be a bit hard to come by in ample amounts, unless you supplement.

Genetic diseases like homocystinuria (an inherited condition where the body can't process methionine, an amino acid) Vitamin B6 and magnesium are two essential nutrients that play a role in several physiological functions. Whether you want to boost cognitive health, regulate blood sugar, or reduce PMS symptoms, combining magnesium with B6 might be smart—but those aren’t the only benefits! Vitamin B6 is found commonly in many foods and like magnesium, carries out many roles in the body, most of which involve protein metabolism. The recommended daily intake is just a bit over 1mg daily for adults (1.3-1.7mg). Refahee SM, Mahrous AI, Shabaan AA. Refahee SM, et al. BMC Oral Health. 2022 Sep 19;22(1):408. doi: 10.1186/s12903-022-02452-3. BMC Oral Health. 2022. PMID: 36123724 Free PMC article. Clinical Trial.Jadidi A, Rezaei Ashtiani A, Khanmohamadi Hezaveh A, et al. Therapeutic effects of magnesium and vitamin B6 in alleviating the symptoms of restless legs syndrome: a randomized controlled clinical trial. BMC Complement Med Ther. 2022;23(1):1. doi:10.1186/s12906-022-03814-8 The Department of Health and Social Care recommends that folic acid supplements are taken by all women who are pregnant or could get pregnant. One study in approximately 8,900 adults found that those under the age of 65 with the lowest magnesium intake had a 22% higher risk of developing depression ( 34).

Like magnesium gluconate and citrate, magnesium chloride has been observed to be well absorbed by the body ( 2). Lastly, vitamin B6 deficiency has been linked to poor immunity. Your immune system requires vitamin B6 to produce bacteria-fighting white blood cells, and it enhances their ability to combat infection and inflammation ( 22, 23, 24). May aid blood sugar control AlSaad D, Awaisu A, Elsalem S, et al. Is pyridoxine effective and safe for post-partum lactation inhibition? A systematic review. J Clin Pharm Ther. 2017;42(4):373-382. doi:10.1111/jcpt.12526 For older people, who may be more sensitive to manganese, taking 0.5mg or less of manganese supplements a day is unlikely to cause any harm. Molybdenum Studies show that low B6 can lead to insomnia and depression, and supplementing with a magnesium-melatonin-vitamin B complex can treat insomnia 15. 3. Brain healthYou should be able to get all the zinc you need from your daily diet. What happens if I take too much zinc? Liu G, Weinger JG, Lu ZL, due F, Sadeghpour S. Efficacy and Safety of MMFS-01, a Synapse Density Enhancer, for Treating Cognitive Impairment in Older Adults: A Randomized, Double-Blind, Placebo-Controlled Trial. J Alzheimers Dis. 2016;49(4):971-990.

In this Phase IV, investigator-blinded trial (EudraCT: 2015-003749-24), healthy adults with Depression Anxiety Stress Scales (DASS-42) stress subscale score >18 and serum magnesium concentration 0.45 mmol/L-0.85 mmol/L, were randomized 1:1 to magnesium-vitamin B6 combination (Magne B6 [Mg-vitamin B6]; daily dose 300 mg and 30 mg, respectively) or magnesium alone (Magnespasmyl [Mg]; daily dose 300 mg). Outcomes included change in DASS-42 stress subscale score from baseline to Week 8 (primary endpoint) and Week 4, and incidence of adverse events (AEs). Do not take more than 10mg of vitamin B6 a day in supplements unless advised to by a doctor. Biotin (vitamin B7) It is a water-soluble vitamin with many benefits for cognitive function, energy metabolism, mood, stress, sleep, and more 5. However, another 2014 study found that people with diabetes and normal magnesium levels who received a daily total of 360 mg of magnesium from magnesium lactate showed no improvements in blood glucose regulation or insulin sensitivity over a 3-month period ( 22). Differences between treatment arms in change from baseline to Week 4 or Week 8 in DASS-42 stress subscale scale score were calculated by means of a repeated measures analysis of covariance (ANCOVA), with DASS-42 stress subscale score at baseline and stratification factor (sex) as covariates, and visit and interaction between visit and treatment group and interaction between baseline value and treatment group as fixed effects.Most people should be able to get the amount of folate they need by eating a varied and balanced diet. If you're pregnant or could get pregnant

Magnesium may also improve blood sugar control in people with diabetes by improving the body’s ability to use insulin, a hormone that moves sugar from your blood into cells ( 26). For example, zinc is essential for the development and function of many immune cells. In fact, supplementing with this mineral may reduce your risk of infections and aid wound healing ( 5, 17, 18). If you’re an athlete, there’s some evidence you need more than just the recommended 400 mg each day. Supplementing with magnesium is easy (it’s also great for constipation, by the way) and if you include a bit of vitamin B6 along with it you’ll get a really good effect from it! High-dose (100–300 mg daily) pyridoxine (vitamin B6) has also been proposed as an anti-stress therapy; vitamin B6 exerts modulatory effects on neurotransmitters that affect depression and anxiety, and may reduce blood pressure and act peripherally to reduce the physiological impact of corticosteroid release [ 11]. In rodent studies, high-dose vitamin B6 was able to correct low serum and tissue magnesium concentrations induced by dietary magnesium depletion and prevent stress-induced gastric ulcers [ 12– 14]. One proposed mechanism is that vitamin B6 facilitates cellular uptake of magnesium, which both limits excretion and increases its effectiveness (since the mineral is primarily an intracellular cation) [ 15, 16]. In light of the direct roles of magnesium and vitamin B6 in the modulation of stress and associated pathways, as well as their complementary effects, examination of the efficacy of magnesium and concomitant vitamin B6 supplementation in individuals with low concentrations of magnesium is warranted. However, as recently reviewed, no randomized clinical trial to date has investigated the efficacy of magnesium plus vitamin B6 supplementation on stress in such a population using a validated measure of perceived stress as an outcome [ 17]. Differences in how magnesium products work can make it hard to know if a dose used in a clinical study of one magnesium salt product will have the same effect as a dose of a different mix. Keep this in mind when reading research results and talk to your healthcare provider before taking it. Choosing a Magnesium Supplement

However, some manufacturers produce ZMA supplements with alternative forms of zinc and magnesium, or with other added vitamins or minerals. Kim DJ, Xun P, Liu K, et al. Magnesium intake in relation to systemic inflammation, insulin resistance, and the incidence of diabetes. Diabetes Care. 2010;33(12):2604-2610. The richest food sources of magnesium include dark chocolate, nuts (cashews, almonds, Brazil nuts), seeds, legumes, bananas and leafy greens (kale, spinach, mustard greens, collared greens and turnip greens). There’s also a decent amount of magnesium in coffee as well!