Getting enough amount of Vitamin B complex is particularly important aspect of the nutrition during pregnancy, especially vitamins B6, B9 and B12. This complex helps boost your natural energy for you and your developing baby. Even though Vitamins B can come in great supplements, the best way to absorb the nutrients is through vitamin-rich foods.
In this article you will learn about Vitamin B complex and necessary amount of it per day. Pons Medical Research will try to answer at the most common questions and explain the importance of Vitamins Group B. When you select your surrogacy agency expert in Egg Donation Process and Donor Egg IVF you must ensure the surrogacy agency is also expert in nutrition and meeting all the guidelines of Egg Donor Bank.
Vitamin B rich food sources help boost your natural energy with these important vitamins for your developing baby. Even though the B complex can come in supplements, the best way to absorb these nutrients is through vitamin-rich foods. All B vitamins are water soluble and therefore not stored in your body so you should get the right amount of it every day.
Vitamin B1: Thiamine
The main role of this Vitamin consists in development of your baby’s brain. It should be taken 1,4 mg daily. Natural Food Sources of B1 are: peas, oats, pork, lentils, pecans, salmon, brazil nuts, dried beans, wheat germ, nutritional yeast, whole grain pasta, fortified breads or cereals, etc.
Vitamin B2: Riboflavin
Riboflavin is very important for good eye health and for skin – it helps to look fresher and healthy. This is also necessary for your baby while its skin is soft and delicate and it needs more care for it. Vitamin B2 promotes good vision, healthy skin, development and growth of baby’s bones, muscles and nerves. It also lowers risk of developing preeclampsia.
Daily portion of Vitamin B2 is 1,4 mg. Natural Food Sources are almonds, sweet potatoes, carrots, oats, peas, tempeh, broccoli, spinach, asparagus, mushrooms, whole grains, cheese (cottage and ricotta), milk, eggs, natural yogurt, wild salmon, liver and kidney of pork, chicken, beef, etc.
Riboflavin deficiency signs include anemia, magenta (dry and red tongue), skin rash, dermatitis, dryness and cracking around the mouth, nose, lips. You also may have B2 deficiency if you are lactose intolerant or anorexic.
Vitamin B3: Niacin
This vitamin will help you to have the perfect pregnancy: it can improve detestation, reduce nausea and deal with debilitating migraines. Aim for it is around 18 mg every day. Sunflower and chia seeds are high in B3, along with organ meats and tuna (but you should be careful: getting too much tuna can expose you to high levels of mercury). Also, you can find Vitamin-3 in turkey, venison, chicken breast, peanuts, liver, kidney beans, avocados, brown rice. In pregnancy Niacin is essential for your baby’s brain development and it keeps nervous system, mucous membranes and skin healthy.
Vitamin B5: Pantothenic Acid
Pregnancy can do some strange and frustrating things to our bodies; one of it is painful leg cramps. Luckily, vitamin B5 can help to ease these cramps, so you should get 6 mg every day. It also has the added benefit of producing important pregnancy hormones. Whole grains and fortified cereals are a fabulous source for B, but you’ll also find the vitamin in egg yolks, brown rice, cashew nuts, and broccoli, all of which are perfect ingredients for a delicious and nutritious food. Pantothenic acid helps metabolize fats, proteins, and carbohydrates, helps to prevent pregnancy-related muscle cramps and affect in the release of stress-relieving hormones.
Vitamin B6: Pyridoxine
Pyridoxine is vital for the development of your baby’s nervous system and brain, but it has some beneficial side effects for you, too. Part of its role in the body is to produce norepinephrine and serotonin, two essential neurotransmitters which aid a whole host of metabolic functions. Vitamin B6 during pregnancy can also help to alleviate nausea and vomiting which are perhaps two of the very worst early side effects of pregnancy. For the best effect on you and your baby’s health you should get from 25 to 50 mg each day and 100 mg in some cases. You can find it in beans, bananas, papayas, whole grain cereals, garlic, hazelnuts, spinach, safe-catch elite tuna, etc. Vitamin B6 helps to prevent low birth weight, and is essential to the development of your baby’s brain and nervous system and helps maintain blood glucose at healthy levels. It also may help with morning sickness.
Vitamin B7: Biotin
Pregnancy often causes a deficiency in Biotin. The biotin-rich foods such as oats, milk, mushrooms, Swiss chard, avocado, spinach, broccoli, royal jelly, egg yolk, soy, liver, pork, etc. Vitamin B7 helps to improve hair loss, brittle nails, and skin rashes and it is essential to embryonic growth during your pregnancy. Deficiencies of Vitamin B7 can cause many symptoms like listlessness, depression, hair thinning, tingling sensations in legs and arms or hallucinations.
Vitamin B9: Folic Acid
You can read about Folic Acid in our earlier article, covering this topic.
Vitamin B12: Cobalamin
This Vitamin is important for the health of you and your baby’s nervous system. B12 supplements can help to prevent spina bifida and other spinal and central nervous system birth defects. You can find B12 in fortified foods (soy or soy milk), fish, poultry, eggs and milk and should aim for around 2.6 mg per day, using supplements to achieve this intake will also help.
Natural Food Sources of Vitamin B12: wild salmon, soy milk or soy products (fortified with B12 on the label), shrimp, grass-fed beef liver or tender loin, yogurt, fortified cereals, red meat, swiss cheese, milk, cottage cheese, cod.
Vitamin B12 is essential for baby’s neural tube formation, brain and spine development. Together with Folate (B9), it works to produce DNA synthesis and red blood cells.
Also it effects at the development and functioning of your brain, nerves and blood cells, helps improve your energy, mood and stress levels by aiding the metabolization of fats, carbohydrates, and proteins and helps maintain the normal central nervous system and neurological functions by regulating the synthesis of myelin and fatty acids.
B12 deficiencies are quite rare, but if they occur it increases the risk of your developing baby’s NTD (Neural Tube Defect). This is similar to problems that may result from low B9 (folate).
These serious birth defects can include:
Anencephaly – the spinal cord and brain do not form properly
Encephalocele – parts of the brain begins to push out
Spina bifida – the baby’s spine does not form correctly
If you believe you may have a vitamin B12 deficiency and are suffering from depression, anxiety, fatigue or insomnia, contact your doctor immediately. Pons Medical Research will help you to get correct doses of all vitamins and minerals.
Pons Medical Research is a leading surrogacy provider in Ukraine with expertise in Egg Donation Process and Donor Egg IVF and having a large connection with Egg Donor Bank. At Pons Medical Research we are utmost conscious about nutrition and dietary planning. Pons Medical Research wishes you a good pregnancy and a healthy child! We will answer on the most popular questions at this theme.