8 Top Pregnancy B Vitamins

Vitamin B-1: Thiamine

Vitamin B1 plays a significant role in your baby’s brain’s growth and optimal functioning. As an expecting mom, you should aim to consume 1.4 milligrams (mg) of vitamin B1 daily. 

Some functions of vitamins B-1 include:

• • Converts carbohydrates and supplies your body with energy

• • Production of enzymes to break down blood sugar, reducing the risk of gestational diabetes mellitus

• • Growth and functioning of your nerve cells, central nervous system, muscles, and heart

Foods that contain vitamin B1 include potatoes, brown rice, eggs, beans, lentils, nuts, and vitamin-fortified cereals.

Vitamin B-2: Riboflavin

Vitamin B2 is responsible for maintaining healthy skin, nails and hair. Pregnant women should take 1.4 milligrams (mg) of vitamin B2 daily. 

Some functions of vitamins B-2 include:

• • Growth and development of your baby’s bones, muscles, and nerves 

• • Production of collagen for healthy skin, hair, and nails 

• • Boosts eye health

• • Production of antibodies   

• • Lowers the risk of pre-eclampsia (pregnancy-induced blood pressure)

Foods that contain vitamin B2 include leafy green vegetables, milk, cheese, yoghurt, kidney, and eggs.

Vitamin B-3: Niacin

Vitamin B3 or niacin, exists in food in different forms – nicotinic acid and nicotinamide. Your body can also produce vitamin B3 from an amino acid called tryptophan. The recommended daily amount (RDA) for pregnant women is 18 milligrams (mg). 

Doctors advise not to take more than 35 milligrams (mg) during pregnancy. Some side effects of niacin overconsumption include bloating, nausea, diarrhoea, and liver damage. 

Some functions of vitamins B-3 include:

• • Improves digestion 

• • Nutrient and energy metabolism 

• • Maintaining healthy skin, brain, and mucous membranes 

• • Prevents congenital disabilities and other anomalies

Foods that are excellent sources of vitamin B3 include meat, fish, green peas, peanuts, and liver.

Vitamin B-5: Pantothenic acid

Your body requires vitamin B5 to make coenzyme A (CoA). CoA is responsible for breaking down food to produce energy. As a pregnant woman, you need about 6 milligrams (mg) of vitamin B5 daily.

Some functions of vitamins B-5 include:

• • Metabolism of fats, protein, and carbohydrates for energy

• • Aids digestion 

• • Production of sex, stress-relieving, and pregnancy hormones 

• • Alleviates pregnancy-induced leg and muscle cramps 

• • Maintaining healthy skin and hair 

Vitamin B5 can be found in foods like egg yolks, avocados, chicken, mushrooms, oats, and sweet potatoes.

Vitamin B-6: Pyridoxine

Vitamin B6 exists in three significant compounds, with pyridoxine being the most common. It also exists in coenzyme forms. These activate over 100 essential processes, including enzymatic reactions like protein metabolism. Pregnant women should take 1.9 milligrams (mg) of vitamin B6 daily. 

Some functions of vitamins B-6 include:

• • Red blood cells and haemoglobin production

• • Production of critical neurotransmitters like serotonin and dopamine 

• • Boosts your body’s immune function

• • Healthy development of your baby’s brain and nervous system

• • Synthesis of amino acids like tryptophan to produce vitamin B3

• • Relieves some cases of morning sickness and nausea during pregnancy

Common foods rich in vitamin B6 are bananas, walnuts, almonds, poultry, dried fruits, beef liver, spinach, and whole wheat bread.

Vitamin B-7: Biotin

Vitamin B7, known as biotin, is an essential enzyme responsible for digestion and metabolism. Biotin deficiency is common during pregnancy. If you are pregnant, you should ensure that you eat lots of biotin-rich foods. The recommended daily amount (RDA) of biotin is 30 micrograms (mcg). 

Some functions of vitamins B-7 include:

• • Production of keratin for healthy nails, hair, and skin 

• • Protein, carbohydrate and fatty acid metabolism 

• • Growth and development of your baby during pregnancy 

• • Regulating blood sugar 

You can find biotin in potatoes, spinach, liver, sardines, oats, cheese, avocado, milk, and eggs.

Vitamin B-9: Folic acid

Vitamin B9 can be found in folate, which occurs naturally in food and folic acid which you can find in synthetic forms like supplements. You should know that pregnant women should take 600 micrograms (mcg) daily respectively. 

Some functions of vitamins B-9 include:

• • DNA (deoxyribonucleic acid) replication

• • Boosts red blood cell production, which reduces the risk of anaemia in pregnant women

• • Reduces the risk of miscarriage, placental abruption, and other complications 

• • Growth and development of your baby’s nervous system 

• • Reduces the risk of neural tube defects (NTDs) and other congenital defects

Natural Sources of folic acid include oranges, lemons, beans, nuts, dark leafy greens, seafood, and green peas.

Read more: Folic acid and pregnancy

Vitamin B-12: Cobalamin

Vitamin B12, or cobalamin, is often combined with vitamin B6 during pregnancy. If you are pregnant, you should take 2.6 micrograms (mcg) of cobalamin daily.

Some functions of vitamins B-12 include:

• • Maintaining healthy nerve cells and nervous system

• • DNA (deoxyribonucleic acid) and RNA (ribonucleic acid) production 

• • Formation of red blood cells 

• • Boosts memory, focus, and brainpower

• • Reduces the risk of neural tube defects (NTDs) and other birth defects

Natural Sources of vitamin B12 include fish, meat, eggs, milk, and fortified cereals.