Berger MM, Shenkin A, Schweinlin A, et al. ESPEN micronutrient guideline. Clin Nutr. 2022;41(6):1357-1424. doi:10.1016/j.clnu.2022.02.015 Supplement use should be individualized and vetted by a healthcare professional, such as a registered dietitian nutritionist (RD or RDN), pharmacist, or healthcare provider. No supplement is intended to treat, cure, or prevent disease.

Friedman M. Analysis, Nutrition, and Health Benefits of Tryptophan. Int J Tryptophan Res. 2018;11:1178646918802282.For women struggling with serious PMS, vitamin B6 and magnesium might be what you need. PMS isn’t pleasant and can leave you bloated, achy, moody, exhausted, and downright irritated in the coming weeks before your period—but studies show that B6 and magnesium could take the edge off. Taking high doses of nicotinic acid supplements can cause skin flushes. Taking high doses for a long time could lead to liver damage. Hemoglobin is a protein that delivers oxygen to your cells. When you have low hemoglobin, your cells don’t get enough oxygen. As a result, you may develop anemia and feel weak or tired. Currently, a limited number of studies have studied the effects of magnesium supplements on sleep quality, making it difficult to recommend a specific daily dose.

Taking 17mg or less of nicotinic acid supplements a day, or 500mg or less of nicotinamide supplements a day, is unlikely to cause any harm. Pantothenic acidIt is a water-soluble vitamin with many benefits for cognitive function, energy metabolism, mood, stress, sleep, and more 5. Several studies have shown that depressive symptoms are associated with low blood levels and intakes of vitamin B6, especially in older adults who are at high risk for B vitamin deficiency ( 8, 9, 10). Calderon-Ospina CA, Nava-Mesa MO, Paez-Hurtado AM. Update on safety profiles of vitamins B1, B6, and B12: A narrative review. Ther Clin Risk Manag. 2020;16:1275-1288. doi:10.2147/TCRM.S274122

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/s12906-022-03814-8Fairley J, Zhang L, Glassford N, Bellomo R. Magnesium status and magnesium therapy in cardiac surgery: A systematic review and meta-analysis focusing on arrhythmia prevention. Journal of Critical Care. 2017;42:69-77. doi:10.1016/j.jcrc.2017.05.038 Some evidence suggests that up to 50% of people in Europe and North America aren’t meeting the daily intake requirements for magnesium, and a deficiency has been linked to several chronic diseases, including Alzheimer’s disease, insulin resistance, type-2 diabetes mellitus, hypertension, cardiovascular disease, and ADHD 2, 3. Researchers concluded that athletes who aren’t deficient in magnesium are unlikely to benefit from supplementation ( 32).