How Important Are B Vitamins in Pregnancy?
There are Eight B vitamins, often referred to as B-complex vitamins. These important nutrients help the body convert food into energy, in addition to performing other important functions such as aiding in the formation of red blood cells. It is vital for pregnant women to receive adequate nutrition, and B-complex vitamins, in particular, are important for the proper growth and development of unborn babies.
Maintaining a well-balanced diet is one of the best things you can do for your body. This is especially true now that you’re expecting a little one!
And foods rich in the eight B vitamins (known as B complex) play an important role in supporting a healthy pregnancy.
B vitamins keep your body strong while your baby is growing
Each of these energetic B vitamins below is packed with individual benefits for you and your growing baby.
Vitamin B-1: Thiamine
Vitamin B-1 plays a huge part in your baby’s brain development. Pregnant women need about 1.4 milligrams of vitamin B-1 daily. Natural sources of vitamin B-1 are found in whole grain pastas, yeast, pork, peas, and even some dairy products.
Vitamin B-2: Riboflavin
Like all B vitamins, riboflavin is water soluble, which means that your body doesn’t store it. You must replace them through your diet or prenatal vitamins. Vitamin B-2 keeps your eyes healthy and helps your skin look glowing and refreshed. Pregnant women should take 1.4 milligrams of vitamin B-2 daily (as compared to 1.1 mg daily for nonpregnant women). Chicken, turkey, fish, yogurt, cornflakes, and eggs are all filled with vitamin B-2.
Vitamin B-3: Niacin
B-3 works hard to improve your digestion, ease nausea, and abate painful migraines. Doctors recommend that moms-to-be take 18 milligrams on a daily basis. A delicious lunchtime sandwich made from whole-grain bread piled high with fresh tuna salad can provide you with an excellent source of vitamin B-3.
Vitamin B-5: Pantothenic Acid
Pantothenic acid, or vitamin B-5, is a necessary nutrient in the production of hormones and cholesterol. It is also required to metabolize carbohydrates, fats and proteins. Pregnant women require 6 milligrams of pantothenic acid per day.
Vitamin B-6 and B-7 (Pyridoxine & Biotin)
Pyridoxine, more commonly known as vitamin B-6, helps the body make several neurotransmitters, and it is required for the normal development and function of the brain. Pyridoxine may be especially useful for pregnant women, as some research has shown that a daily dose of 30 milligrams can help reduce morning sickness, according to University of Maryland Medical Center. Biotin, or vitamin B-7, is often used to treat hair loss, brittle nails and skin rash in infants. Pregnant women can become deficient in biotin. Pregnant women should consume 30 micrograms of biotin per day.
Vitamin B-9: Folic Acid
This is perhaps the most important of the B vitamins to take during your pregnancy.
Folic acid, when taken during this time period, can help to reduce your baby’s risk for developing birth defects, including spina bifida and other neural tube defects. Once you become pregnant, your folic acid needs will increase. Folic acid is also essential for the production of red blood cells.
Taking a prenatal vitamin daily with at least 600 micrograms of folic acid, in combination with eating folate-rich foods, will ensure that you are getting the right amount. Sources of vitamin B-9 include:
- oranges
- grapefruits
- green, leafy vegetables like spinach
- broccoli
- asparagus
Vitamin B-12: Cobalamin
B-12 helps to maintain your nervous system. Sources of vitamin B-12 include milk, poultry, and fish. The recommended amount of vitamin B-12 during pregnancy is roughly 2.6 micrograms per day.
But, doctors also believe that a vitamin B-12 supplement along with folic acid (which is found in prenatal vitamins) will not only help to prevent birth defects including spina bifida, but will fight defects that affect the spine and central nervous system.
Other Considerations
It is important to remember that all B-complex vitamins are water-soluble, meaning they must be consumed each day because the body cannot store them. Good sources of B vitamins include proteins, such as fish, eggs, meat, poultry and dairy products, as well as leafy green vegetables and legumes. For pregnant women who may lack B-complex vitamins in the diet, supplemental B-complex vitamins, which include all of the B vitamins, can be purchased.
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