well-balanced diet is one of the best things you can do for your body. especially true now that you’re expecting a little one! in the eight B vitamins (known as B complex) play an important role in supporting M.D., Ph.D., attending physician at the Department of Obstetrics and Gynecology and Women’s Health at Montefiore Medical Center, Bronx, New York, explains that, “they keep your body strong while your baby is growing. They also change food into energy, giving you that needed boost during your pregnancy.” energy lift will come in very handy, especially if you’re feeling tired during your first and third trimesters. energetic B vitamins below is packed with individual benefits for you and your 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.
vitamins, riboflavin is water soluble, which means that your body doesn’t storeYou must replace them through your diet or prenatal vitamins. keeps your eyes healthy and helps your skin look glowing and refreshed. 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. to improve your digestion, ease nausea, and abate painful migraines. recommend that moms-to-be take 18 milligrams on a daily basis. sandwich made from whole-grain bread piled high with fresh tuna salad can provide you with an excellent source of vitamin B-3. B-5 helps to create hormones and eases those irritatingly painful leg cramps. Moms-to-be need roughly 6 milligrams of vitamin B-5 on a daily basis. Breakfast can include scrambled egg yolks, or a bowl of Follow up with a vitamin B-5-rich lunch of hearty brown rice stir-fry with broccoli and cashew nuts.
of peanut butter-filled cookies topped off with a cold refreshing glass of milk can complete your daily requirements. plays a vital part in your growing baby’s brain and nervous system development throughout the next nine months. It also is vital for the production of norepinephrine and serotonin, which are two of the most important neurotransmittersIt can come in quite handy to help you battle those not-so-pleasant pregnancy side effects of nausea and vomiting. recommend vitamin B-6 for relief of nausea in early pregnancy,” explains Amelia Grace Henning, C.N.M. at Massachusetts General Hospital in Boston,“Typically, between 25 to 50 mg up to three times a day.” doctors advise that while vitamin B-6 is likely safe for pregnant women, they should not go over the recommended daily dose. papayas, and beans are all natural sources of vitamin B-6. The U.S. Food and Nutrition Board of the National Academy of Science's Institute of Medicine recommends a
daily adequate intake of 30 mcg of vitamin B-7 during pregnancy (with 35 mcgPregnancy can often cause a biotin deficiency, so it’s important to make sure you’re getting enough. include oats, mushrooms, Swiss chard, and milk. the most important of the B vitamins to take during your pregnancy. The March of Dimes recommends that women of childbearing age take 400 micrograms of folic acid (vitamin B-9) every day before and after they become pregnant. 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. also essential for the production of red blood cells. 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: maintain your nervous system.
Sources of vitamin B-12 include milk, poultry, 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. supplementation of the vitamin B complex beyond what is included in prenatal vitamins is typically not recommended, says Henning. “While there may be some research in this area, data to date has not supported changes in routineTaking simple steps to eat a well-balanced diet filled with a combination of these B vitamins will keep you and your baby strong and healthy.Vitamin B6, also known as pyridoxine, is vital to your baby's developing brain and nervous system. Vitamin B6 also helps your baby metabolize protein and carbohydrates.Research shows that extra vitamin B6 may relieve nausea or vomiting for some women during pregnancy, though no one is exactly sure why.
Vitamin B6 also helps your body metabolize protein and carbohydrates and helps form new red blood cells, antibodies, and neurotransmitters.Pregnant women: 1.9 milligrams (mg) per dayBreastfeeding women: 2.0 mg per dayNonpregnant women ages 19 to 50: 1.3 mg per dayNuts, lean meat, and fish are good sources of vitamin B6. Fortified breads and cereals can also be good sources. Here are some other good food sources of vitamin B6:(Note that a 3-ounce serving of meat or fish is about the size of a deck of cards.)You should be able to get all you need from a varied diet. Most prenatal vitamins also contain at least 100 percent of the recommended amount.If you're suffering from morning sickness, check with your healthcare provider before taking additional B6 supplements. She can tell you how much to take. (Don't take more than your provider recommends. Too much may not be safe for you or your developing baby.)Some high-potency multivitamins contain vitamin B6 in large amounts. But even without taking a supplement you can get too much B6 in your diet if you eat a lot of fortified foods.