Natural sources of vitamin B6 during pregnancy

Vitamin B6 is a water-soluble vitamin that is used in over 100 major processes in the body to produce amino acids and metabolize macronutrients such as carbohydrates, proteins, and fats.

Getting enough vitamin B6 is critical to the functioning of almost every aspect of your body and your health, from blood cell production to brain function.

Your body can also make niacin (vitamin B3) from the amino acid tryptophan using B6. Some of your early signs and symptoms of pregnancy will improve with enough of these vitamins.

By making sure you get enough B vitamins through a well-formulated diet, you can ensure a smoother, healthier pregnancy for yourself and your baby!

Why do you need vitamin B6 during pregnancy

Vitamin B6 is essential for the proper functioning of the brain and nervous system and therefore plays an important role in your child's development. In particular, it is necessary for the healthy production of serotonin and norepinephrine, key neurotransmitters.

What does vitamin B6 do during pregnancy

Your baby requires a supply of Vitamin B6 for the healthy development of its brain and nervous system
B6 can resolve some cases of morning sickness
It helps you maintain healthy blood glucose levels
It plays a role in preventing several issues in newborns, including eczema and low birth weight

Many women are first advised to take vitamin B6 early in pregnancy, when nausea and vomiting are most severe, as vitamin B6 can greatly alleviate this problem.

How much do I need?

Most adult women under the age of 50 should take 2.5 to 25 mg of vitamin B6 daily. It is commonly used to help manage nausea or morning sickness. According to the health report, a pregnant woman can relieve nausea by taking 10-25mg of vitamin B6 3 times a day.

Expectant mothers should be aware of the risks of overconsumption of vitamin B6, as it is often found in multivitamins and prenatal vitamins offered in a variety of ways, as well as in various fortified foods. While a small excess is harmless, excessive intake of vitamin B6 can lead to nerve damage, numbness, and other conditions. People should avoid taking more than 100 mg of vitamin B6 per day. Studies report that there appears to be no link between excess vitamin B6 and birth defects.

It is important to note that, with a few exceptions, your doctor will not recommend that you add B6 beyond what is in your prenatal supplements.

Natural food sources

Many different foods contain natural vitamin B6; whole wheat and other grains, seeds and nuts, fruits like bananas or papaya, fish and lean meats are all healthy natural sources of vitamin B6.

Many types of beans and legumes are especially rich in vitamin B6: lentils, beans, soybeans, and chickpeas are excellent natural sources of this nutrient. There are also several pregnancy smoothie recipes rich in vitamin B6.

Even one serving of any of these foods with a meal significantly reduces the risk of vitamin B6 deficiency. Various fortified foods, such as bread or breakfast cereals, can also provide significant amounts of vitamin B6.

Foods rich in vitamin B6

Sunflower seeds (smaller amounts in sesame, pumpkin, flax and squash seeds)
Pistachios (hazelnuts, walnuts, peanuts, cashews)
Fish such as safe catch elite tuna and wild salmon
Poultry such as chicken
Lean pork
Dried fruit such as prunes, raisins, or apricots
Lean beef
Bananas
Avocados
Spinach

Snack Ideas

A single baked sweet potato makes a perfect snack
If you have a favorite fortified breakfast cereal, try it dry or with milk
Dried fruit is a great B6 snack, just be wary of excess sugar
Pistachios or roasted hazelnuts are also good in moderation
Sunflower seeds are a quick, natural infusion of B6
Natural vegetable juices can offer B6, but beware of added sugar
Prune juice isn’t for everyone, but there’s no arguing with its health benefits
Canned chickpeas make for a surprisingly decent snacking food
If you’re looking for something a little more filling, some long-grained brown rice is a good place to start.

Should you take vitamin B6 supplements?

Most people can and should quickly meet their daily needs with a balanced diet. In addition, almost any prenatal multivitamin will contain as much vitamin B6 as needed.

Vitamin B6 doses for nausea

While vitamin B6 can do wonders for morning sickness, don't increase your dose beyond the recommended amounts without talking to your doctor first. The source of the problem may be elsewhere, and the added B6 will simply be wasted.

Your doctor may recommend 25 to 50 mg three times a day for severe nausea. It is generally accepted that B6 is safe for pregnant women, but it is always best to follow recommended guidelines beyond specific medical advice. Remember that too much B6 or any other vitamin can be disastrous for you or your baby.

Is it safe to take it during pregnancy?

Since vitamin B6 is considered a safe and even essential vitamin for pregnant women, supplements are not needed in a balanced diet and may even lead to dangerous intake values. While it is possible to eat a healthy, balanced diet and take 100% of the recommended daily allowance for prenatal vitamins, be careful if you consume a lot of fortified foods (breakfast cereals, various wheat products, etc.).

Various diet foods and energy drinks are also high in vitamin B6 due to its energy-boosting properties; be mindful of the exact amount you are getting from these foods. You should also be aware of other excess consumption caused by these foods. While many vitamins are safe even in small excesses, care should be taken during pregnancy as the side effects can be much more mild.

Signs of vitamin B6 deficiency

Vitamin B6 deficiency can occur in several ways, the simplest of which is, of course, inadequate intake. Other causes include excessive alcohol consumption, foods high in sugar, and various processed foods. Certain diseases and conditions can also contribute to vitamin B6 deficiency.

It is quite common for even a healthy person to have a mild deficiency of B6, especially with increased requirements during pregnancy, but serious deficiencies are rare. The most common and frequently observed symptoms of B6 deficiency are depression and various oral diseases such as inflammation of the tongue, sores and ulcers.

If B6 deficiency develops severely, anemia may occur due to impaired blood cell production. Extreme cases of anemia can cause fatigue and, in extreme cases, neurological symptoms.

Vitamin B6 deficiency symptoms include: