It is well known that magnesium is one of the most important macronutrients in the diet. Its role as an enzyme cofactor in more than 600 biochemical reactions makes maintaining proper levels of this element in the body crucial for proper functioning [1]. Reduced plasma magnesium levels are often observed in people exposed to chronic stress [2] and regular supplementation helps them relieve insomnia that can accompany feelings of anxiety [3]. High doses of vitamin B6 also show potential in alleviating stress – they modulate the action of neurotransmitters responsible for feelings of anxiety and fear and can physiologically lower blood pressure [4]. Against this background, preparations of magnesium salts containing added vitamin B6 are gaining popularity. What are the potential additional benefits of this combination?
A clinical trial conducted in 2018 by French researchers aimed to test whether the combination of magnesium in the form of lactate with the addition of pyridoxine hydrochloride (vitamin B6) in a daily dose of 300 mg + 30 mg more effectively levels stress in patients compared to supplementation with a preparation containing only magnesium [5]. This study enrolled more than 800 participants with a deficiency of the tested macronutrient in their blood, who were then divided into two groups and given a single-ingredient preparation containing magnesium lactate or the same salt combined with vitamin B6 for 8 weeks. The intensity of feelings of stress was assessed using the Depression Anxiety and Stress Scale DASS-42, which made it possible to distinguish a subgroup of patients who were observed to have particularly high levels of mental tension. It was this subgroup that interested the researchers the most. The expected decrease in anxiety was observed among all participants. However, the distinguished subgroup of patients taking Mg-B6 and exposed to particularly high stress achieved a decrease in negative feelings by up to 24% higher than the control group not taking additional vitamin B6.
A similar study was conducted in 2010, where researchers focused on the potential effect of alleviating symptoms associated with premenstrual syndrome (PMS) [6]. They found that a combination of magnesium and vitamin B6 (250 mg + 40 mg) was most effective in reducing such sensations as lowered mood, anxiety and increased appetite compared to single-ingredient preparations of magnesium salts (250 mg) or placebo. The results of this study are promising due to the high effectiveness and safety of this therapy as well as its availability.
As a potential mechanism explaining the beneficial effect of binary preparations, researchers postulate easier and more efficient cellular absorption of magnesium in the presence of vitamin B6, resulting in higher concentrations of this element in plasma and red blood cells. This allows us to directly avoid deficiency and reduce the unpleasant symptoms associated with it, such as fatigue, weakness, loss of appetite or muscle cramps, numbness and tingling in the extremities. These symptoms can be exacerbated by the chronic effects of stress on the body. Moreover, hormones secreted due to stress – catecholamines (epinephrine, norepinephrine, dopamine) and corticosteroids (cortisol) cause increased excretion of magnesium ions leading to deficiencies of this element. Also, low magnesium concentrations in the blood cause a secondary increased release of the same neurotransmitters resulting in the exacerbation of problems. The resulting vicious cycle causes increased magnesium deficiency and worsened mood. Therefore, when choosing a dietary supplement, it is worth considering not only the form of magnesium and its high absorption rate (magnesium diglycinate, magnesium citrate or magnesium lactate), but also additional enrichment with vitamin B6.
- de Baaij JH, Hoenderop JG, Bindels RJ. Magnesium in man: implications for health and disease. Physiol Rev. 2015
- Jung K-I, Ock SM, Chung JH, Song CH. Associations of Serum Ca and Mg Levels with Mental Health in Adult Women Without Psychiatric Disorders. Biol Trace Elem Res. 2010
- Abbasi B, Kimiagar M, Sadeghniiat K, Shirazi MM, Hedayati M, Rashidkhani B. The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. J Res Med Sci. 2012
- McCarty MF. High-dose pyridoxine as an ’anti-stress’ strategy. Med Hypotheses. 2000
- Pouteau E, Kabir-Ahmadi M, Noah L, Mazur A, Dye L, Hellhammer J, et al. Superiority of magnesium and vitamin B6 over magnesium alone on severe stress in healthy adults with low magnesemia: A randomized, single-blind clinical trial. PLoS ONE 2018
- Fathizadeh N, Ebrahimi E, Valiani M, Tavakoli N, Yar MH. Evaluating the effect of magnesium and magnesium plus vitamin B6 supplement on the severity of premenstrual syndrome. Iran J Nurs Midwifery Res. 2010
