Are Vitamins B, B6 & B12 Necessary To Take During Pregnancy?
During pregnancy, your body changes constantly. As it expands to accommodate your growing baby, its needs to expand too. The miracle of pregnancy depends on your eating habits. No, you don’t need to eat for two. But you do need to give your body a little extra.
We know that our bodies need nutrients to function and grow. But during pregnancy, you need these nutrients even more. The B vitamins are important during pregnancy. But how much do you know about them?
The Scoop About B Vitamins:
The B vitamins, also called Vitamin B complex, consist of eight different vitamins. Each one of them plays an important part in keeping you and your unborn baby healthy. So, do you know your vitamins? Here’s a little list to help you along:
- Thiamin (vitamin B1)
- Riboflavin (vitamin B2)
- Niacin (vitamin B3)
- Pantothenic acid (vitamin 5)
- Vitamin B6
- Biotin (vitamin 7)
- Folic acid (vitamin 9)
- Vitamin B12
All these vitamins convert food into energy. But they play additional roles too! Your pregnancy diet needs a good dose of all these vitamins.
So, let’s find out more about these vital nutrients.
1. Vitamin B1:
Also known as Thiamine, vitamin B1 is vital for the brain development of your unborn baby. It also helps in the proper functioning of muscles, nervous system, and the heart.
Dosage For Pregnant Women:
Pregnant women need around 1.4 milligrams of vitamin B1 every day.
Foods Rich In Vitamin B1:
- Vegetables
- Fresh fruits
- Dried fruit
- Eggs
- Wholegrain breads
- Liver
2. Vitamin B2:
Vitamin B2, popularly known as Riboflavin, keeps your skin healthy. It is also important for the development of muscle, nerve, and bone of your unborn baby.
Dosage For Pregnant Women:
You need about 1.4 milligrams of vitamin B2 every day.
Foods Rich In Vitamin B2:
- Milk
- Eggs
- Rice
3. Vitamin B3:
Better known as Niacin, vitamin B3 is known to produce sex-related hormones in the body. It also helps the body maintain proper circulation.
Dosage For Pregnant Women:
Pregnant women require around 18 milligrams of niacin every day.
Foods Rich In Vitamin B3:
- Meat
- Fish
- Wheat flour
- Maize flour
- Eggs
- Milk
4. Vitamin B5:
Vitamin B5 or Pantothenic acid is also important for pregnant women. It helps in the production of hormones and cholesterol in the body. It also helps in the metabolism of carbohydrates, fats, and proteins.
Dosage For Pregnant Women:
You need 6 milligrams of vitamin B5 in your daily pregnancy diet.
Foods Rich In Vitamin B5:
- Beef
- Chicken
- Potatoes
- Porridge
- Tomatoes
- Beans
- Eggs
- Whole grains
5. Vitamin B6:
Pyridoxine, or vitamin B6 may just be the thing you need! Research shows that this vitamin may be able to alleviate symptoms of morning sickness in pregnant women. You also need this vitamin for the normal development of the brain. Adequate Vitamin B6 intake during pregnancy can also prevent low birth weight in your baby (1).
Dosage For Pregnant Women:
The RDA of vitamin B6 during pregnancy is around 2.5 mg. But studies indicate that pregnant women need around 4mg of this vitamin every day (2).
Foods Rich In Vitamin B6:
- Pork
- Chicken
- Fish
- Βread
- Whole cereals
- Eggs
- Vegetables
- Soya beans
- Peanuts
- Μilk
- Potatoes
6. Vitamin B7:
Pregnant women often experience brittle nails and thinning of hair. This happens due to vitamin B7 deficiency in the body. If you want healthy nails and hair, include vitamin B7 rich food in your diet.
Dosage For Pregnant Women:
You need around 30 micrograms of vitamin B7 per day.
Foods Rich In Vitamin B7:
- Fresh fruits and vegetables
- Nuts and Grains
- Meat and fish
- Dairy products
- Eggs
7. Vitamin B9:
We all know of this vitamin but by its other name! Popularly known as folate or folic acid, vitamin B9 is essential during pregnancy. It is useful in preventing neural defects in the born baby.
Dosage For Pregnant Women:
You need at least 500 micrograms of folic acid every day.
Foods Rich In Vitamin B9:
- Broccoli
- Brussels sprouts
- Liver
- Spinach
- Chickpeas
- Brown rice
8. Vitamin B12:
Vitamin B12 is important for DNA synthesis and proper red blood cell formation. It is also known to prevent wheezing and eczema in children (3).
Dosage For Pregnant Women:
A pregnant woman requires about 2.6 mg of vitamin B12 every day.
Foods Rich In Vitamin B12:
- Meat
- Salmon
- Cod
- Milk
- Cheese
- Eggs
A healthy, balanced diet is all you need to get all these vitamins during pregnancy. But if you are a vegan, you may need to take vitamin B12 supplementation. If you feel that your pregnancy diet is not giving you an adequate amount of B complex vitamins, you can always talk to your doctor to prescribe some vitamin B complex supplements.
If you eat healthily, you are already giving your unborn baby the best possible start to life. So, don’t be fussy! Eat a portion or two of broccoli, even if you hate it!
Does your pregnancy diet consist of enough B complex vitamins? Tell us in the comments section below.
Community Experiences
Join the conversation and become a part of our vibrant community! Share your stories, experiences, and insights to connect with like-minded individuals.
