5. Vitamin B6 (Pyridoxine)
Pyridoxine is involved in amino acid metabolism, neurotransmitter synthesis, and immune function.
- Health Benefits:
- Mood Regulation: Assists in serotonin and dopamine synthesis, supporting mood stability [11].
- Premenstrual Syndrome (PMS): Studies show that 50-100 mg daily reduces PMS symptoms [12].
- Dosage for Health Conditions:
- PMS Management: 50-100 mg per day can help alleviate symptoms like bloating and mood swings [12].
6. Vitamin B7 (Biotin)
Biotin supports skin, hair, and nail health, as well as metabolism.
- Health Benefits:
- Hair and Nail Strength: Recommended for brittle nails and hair growth support [13].
- Metabolic Health: Plays a role in glucose and fatty acid metabolism [14].
- Dosage for Health Conditions:
- Biotin Deficiency: 30-100 mcg per day for hair and nail support [13].
