During pregnancy, expectant mothers require a variety of essential nutrients including vitamin B complex. The vitamin B complex consists of a number of different B vitamins, including B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folic acid), and B12 (cobalamin).

All of these B vitamins play an important role in maternal and fetal health. Especially, during the first and third trimesters most women feel more tired and run down than usual.

Benefits of Vitamin B Complex During Pregnancy

All of the B vitamins has different role during pregnancy, including:

Vitamin B1 (Thiamine)

During pregnancy, the energy needs of pregnant women increase. The main function of vitamin B1 (Thiamine) is to help the body convert carbohydrates into energy that pregnant women need. In addition, thiamine also supports the baby's brain development.

Thiamine can be found in lean meats, whole grains, beans, fish, green vegetables, eggs, and dairy products.

Vitamin B2 (Riboflavin)

Vitamin B2 (Riboflavin) promotes good vision, healthy skin, the development and growth of baby's bones, muscles, and nerves. Riboflavin also lowers risk of developing preeclampsia, a pregnancy complication.

During pregnancy, pregnant women need about 1.4 mg of riboflavin daily. Some food sources that are rich in riboflavin include milk and dairy products, red meat, poultry, fish, whole grains, green vegetables and eggs.

Read more: Body Signs Of Lack Of Vitamin B12

Vitamin B3 (Niacin)

Vitamin B3 also known as Niacin has several important roles during pregnancy such as improves digestion, eases nausea and can relieve painful migraines. Niacin can be found in natural food sources such as meat, poultry, fish, nuts, seeds, dairy products, green vegetables, eggs and whole grains.

Apart from food, you can also get it through supplements. However, pregnant women need to be careful in taking Niacin as high doses of supplements can cause side effects as well as toxicity.

Vitamin B5 (Pantothenic Acid)

Pregnant women need about 6 mg of pantothenic acid every day. This requirement can be obtained from egg yolks, brown rice, broccoli, cashew nuts, and broccoli.

Pantothenic acid plays an important role in hormone formation and helps relieve leg cramps that are a complaint of pregnant women.

Vitamin B6 (Pyridoxine)

Vitamin B6 plays an important role during pregnancy especially in the development of the baby's brain and nervous system. Vitamin B6 is also needed for protein and carbohydrate metabolism which is important for the baby's growth and development.

It is also said that vitamin B6 can help relieve morning sickness. However, you need to consult your doctor before taking vitamin B6 in supplement form, especially if you are aiming to relieve nausea.

Vitamin B7 (Biotin)

Vitamin B7 (biotin) is required for fatty acid formation and carbohydrate metabolism during pregnancy. The daily requirement for biotin during pregnancy is about 30 mcg, and 35 mcg for nursing mothers.

Read more: This Is Why Your Body Needs Vitamin B Complex

Vitamin B9 (Folic acid)

Folic acid consumption is actually recommended before and during early pregnancy, especially to prevent neural tube defects in the fetus such as spina bifida. Folic acid is a form of vitamin B that is essential for cell development and fetal growth. Taking folic acid as per the dosage helps reduce the risk of neural tube defects.

Vitamin B12 (Cobalamin)

Vitamin B12 plays an important role in the development of the baby's brain and spinal cord during pregnancy. It also plays a role in the formation of healthy red blood cells and DNA.

Supplementation with vitamin B complex and other vitamins during pregnancy should be discussed with a doctor. Although B-complex vitamins are generally considered safe, individual pregnant women may have different dosage needs. For personalized advice on vitamin B complex needs during pregnancy, consider using the Ai Care app for health consultation by downloading the application via the App Store or Play Store.

Want to know information about nutrition, food and other diet tips? Click here!