Menstruation & Mood
Here you will find magnesium, vitamin B6, iron and herbs such as chasteberry and saffron, grouped for the days around your period. We explain which forms absorb well, sensible doses and what to expect after a few cycles.Read more →
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Cycle support: what vitamin B6, magnesium and herbal extracts really offer
This collection brings together the nutrients and plants people reach for around their cycle: magnesium, vitamin B6, iron, and plant extracts such as chasteberry (Vitex agnus-castus) and saffron. Two of these carry approved European claims that fit this page directly. Vitamin B6 contributes to the regulation of hormonal activity and to normal psychological function. Magnesium contributes to normal psychological function and to normal muscle function. Herbal extracts have no approved claims in the EU. So we tell you how they are standardised and dosed, and leave the promises out.
The form on the label decides how much you absorb
Magnesium oxide is cheap and packs a lot of magnesium per tablet, but you take up only a small part of it and it loosens the stools of many people. We prefer bisglycinate and citrate, which you can compare in our magnesium range. Vitamin B6 comes as pyridoxine HCl or as P-5-P, the active form the body can use without converting it first, and our vitamin B6 pages state which one is in the bottle. With chasteberry and saffron, look for a standardised extract: the label then tells you how much extract each capsule holds, so next month you repeat the same dose.
- Magnesium bisglycinate: mild on the stomach, easy to take every evening.
- Vitamin B6 as P-5-P: active form, no conversion needed.
- Standardised chasteberry: the same amount of extract in every capsule.
- Iron bisglycinate: gentler than iron sulphate at the same intake.
How we select for this collection
We look at three things: the form, the dose and whether a combination makes sense. A cycle multi with 0.5 mg of vitamin B6 adds nothing you can build on, so it does not get shelf space with us. We would rather stock a single nutrient at a dose you can actually adjust. We buy directly from the brands, our compliance team checks every product before it goes live, and independent labs spot-check batches. Brand-neutral, because your result matters more than our margin. You can read how we select brands and products.
Who this suits and what to expect
Three situations come up most. If cramps and tense muscles dominate, magnesium is the usual starting point, taken daily rather than only on the worst days. If irritability and low mood in the week before bleeding are the main issue, vitamin B6 is the better first step, alone or in a B-complex. If your periods are heavy, speak to your GP before supplementing iron: iron contributes to the reduction of tiredness and fatigue, but you want a blood test first, because more is not better here.
Be realistic about timing. These work across cycles, not within hours. Judge magnesium or vitamin B6 after two to three full cycles of daily use, and chasteberry after three, which is how it is traditionally used. If pain stops you working or sleeping, or your cycle changes suddenly, that is a question for your GP rather than a supplement. For the broader picture, our range for women covers the other phases of life too.
Frequently asked questions
What are menstruation and mood supplements?
They are not one product type but a group: vitamins, minerals and plant extracts that people use in the days around their period. In practice it comes down to magnesium, vitamin B6, iron, and herbal extracts such as chasteberry and saffron. Some are single nutrients, some are combination formulas. Vitamin B6 contributes to the regulation of hormonal activity and to normal psychological function, which is why it appears in almost every cycle formula.
Which nutrients do people use most around their period?
Magnesium and vitamin B6 lead, followed by iron and herbal extracts. Magnesium contributes to normal muscle function, to normal psychological function and to a reduction of tiredness and fatigue. Vitamin B6 contributes to the regulation of hormonal activity. Iron contributes to the normal formation of red blood cells and to the reduction of tiredness and fatigue, which is why it comes up with heavy periods. Chasteberry and saffron have no approved EU claims, so we describe their standardisation instead.
Should I take them all month or only before my period?
For vitamins and minerals, daily use through the whole month is simpler and more consistent. Your body does not build a magnesium or B6 status in three days, so starting on the day symptoms appear rarely gives you much. Herbal extracts such as chasteberry are also taken daily and assessed per cycle, not per day. Practical tip: pair the capsule with a fixed moment, for example your evening meal, so you do not skip the second half of the month.
Which form should I choose?
Form changes tolerance and how much you absorb, not the marketing on the front of the box.
| Form | Why it differs | Suits |
|---|---|---|
| Magnesium bisglycinate | Mild on the stomach | Daily evening use |
| Magnesium citrate | Well absorbed, can loosen stools | Sluggish digestion |
| Magnesium oxide | Cheap, poorly absorbed | Rarely our choice |
| Vitamin B6 as P-5-P | Active form, no conversion | Most people |
| Pyridoxine HCl | Needs conversion in the liver | Budget formulas |
| Iron bisglycinate | Gentler than sulphate | Sensitive stomachs |
How much magnesium, vitamin B6 and iron do women need each day?
The UK reference amounts for women aged 19 to 64 give you a baseline. Food comes first; a supplement fills the gap.
| Nutrient | Daily amount | Supplement note |
|---|---|---|
| Iron | 14.8 mg | Test before supplementing |
| Magnesium | 270 mg | Keep supplements under 400 mg |
| Vitamin B6 | 1.2 mg | 10 mg or less is unlikely to cause harm |
How long before I notice anything?
Give it two to three full cycles of daily use before you decide. Nutrient levels build slowly, and one cycle is a sample of one: a stressful month or poor sleep can mask a small change. Chasteberry is traditionally assessed after three cycles. Keeping a short note per cycle, for example on cramps, sleep and mood, is more reliable than memory. If nothing has shifted after three cycles, change the approach rather than adding a fourth product.
Can I take these alongside the pill or other medication?
Magnesium, vitamin B6 and iron are commonly used alongside hormonal contraception, but timing matters: magnesium and iron can reduce the uptake of some medicines, including certain antibiotics and thyroid medication, so leave a few hours between them. Chasteberry is a different case. It interacts with hormonal medication and dopamine-related medicines, so check with your GP or pharmacist first. Bring the actual pack, since doses and extracts differ between products.
Do I need an iron supplement if my periods are heavy?
Not automatically. Heavy periods do increase iron losses, and iron contributes to the reduction of tiredness and fatigue, but tiredness has many causes and excess iron is not harmless. Ask your GP for a blood test that includes ferritin, your iron store, before you start. If a supplement is appropriate, iron bisglycinate is usually easier on the stomach than sulphate, and vitamin C with the dose improves uptake. You can compare the options in our iron range.
Why do you avoid very high doses of vitamin B6?
Many cycle formulas use 50 mg or 100 mg of vitamin B6, far above the 1.2 mg reference intake for women. NHS guidance is that 10 mg a day or less from supplements is unlikely to cause harm, while long-term intakes around 200 mg a day have been linked to loss of feeling in the arms and legs, which usually improves after stopping. Since the approved claims apply at modest doses, we favour products in a sensible range and say so on the page.
