cereal1Tend to feel down, teary or even downright depressed during Week 4, the premenstrual week of your cycle? If so, you’re not alone. Millions of women feel blue during PMS due to plunging estrogen, which depletes your brain of serotonin, a chemical that regulates mood and sleep.

To the rescue: Vitamin B6, which is found in fortified cereal, potatoes, bananas, beans, eggs, poultry and sunflower seeds. Two recent analyses of 19 studies—one in the British Medical Journal and one if the journal Family Practice—reveal that women who popped up to 100 mg. daily of a B6 supplement were significantly less likely to be depressed and more likely to enjoy an upbeat mood during PMS than those who took a placebo. The link? Vitamin B6 prompts the brain to produce serotonin, boosting sagging levels right back up!

For best results, try taking a daily B-complex supplement, since other B vitamins have also been shown to raise levels of mood-lifting brain chemicals, including GABA and dopamine.