During pregnancy, it is essential for pregnant women to fulfill their dietary requirements in order to maintain a healthy pregnancy. One essential nutrient that needs to be supplied is vitamin B complex. How can pregnant women receive vitamin B complex and what are its benefits? Look over the review below.

Benefits of Vitamin B complex for pregnant women

Vitamin B consists of eight different kinds, including vitamins B1, B6, and B12. Vitamin B complex refers to a combination of various B vitamins and is considered a crucial nutrient for pregnant women. Following are a few types of vitamin B complex benefits during pregnancy:

Thiamine

Thiamine, often known as vitamin B1, has a crucial role in the development of the fetal brain. Pregnant women require approximately 1.4 mg of vitamin B1 on a daily basis, which can be obtained from their diet or through the use of supplements. Examples of foods rich in vitamin B1 include brown rice, beans, lentils, and yogurt.

Riboflavin

Riboflavin, often known as vitamin B2, is a water-soluble vitamin that is not retained by the body. Pregnant women require Vitamin B2 to help with the growth and maturation of the fetus' bone structure, muscular system, and nervous system. Pregnant women require a daily intake of 1.4 mg of riboflavin. Foods such as red meat, green vegetables, eggs, milk, and vitamin B2-fortified cereals can provide you with the necessary amount of vitamin B2.

Niacin

Niacin, or vitamin B3, is essential for pregnant women to mitigate the potential for fetal abnormalities. Doctors advise pregnant women to consume 18 mg of vitamin B3 daily. To get your daily requirement of vitamin B3, you can consume tuna, liver or offal, chicken breast, salmon, avocado, asparagus, and tomatoes.

Panthothenic Acid

A common symptom throughout the second and third trimesters of pregnancy is the occurrence of cramping pain in the legs. Pregnant women may relieve these symptoms by consuming a daily dosage of 6 mg of panthothenic acid, also known as vitamin B5.

Some sources of vitamin B5 include:

• Sweet potato
• Sunflower seed
• Avocado
• Oats
• Salmon
• Milk
• Fish
• Orange
• Banana

Pyridoxine

Pyridoxine, often known as vitamin B6, has a significant impact on pregnancy. Vitamin B6 is involved in the synthesis of crucial neurotransmitters, including norepinephrine and serotonin, which are essential for regulating metabolism in pregnant women. If you suffer from early morning sickness, you may relieve symptoms by taking vitamin B6.

In addition to alleviating morning sickness, vitamin B6 is crucial for the weekly development of the baby's neurological system. During pregnancy, it is recommended that pregnant women receive a daily dosage of 25–50 mg of vitamin B6. To fulfill your vitamin B6 requirements, you can consume papaya and nuts.

Biotin

Biotin, often known as vitamin B7, is a vital molecule that plays a significant part in the development of hair, skin, and nails. Hair loss, particularly postpartum, might be attributed to a low level of biotin. In addition to taking supplements, biotin is also available from natural sources such as oats, avocado, spinach, and broccoli.

Folic Acid

Folic acid, also known as vitamin B9, is a crucial nutrient that pregnant women should consume to reduce the likelihood of neural tube birth abnormalities, such as spina bifida, in their newborns. Folic acid is essential for the body to produce red blood cells, and its requirement increases during pregnancy.

The recommended daily intake of folic acid during pregnancy is 400–800 mcg (micrograms) of vitamin B9, equivalent to 0.4–0.8 mg (milligrams). This can be achieved through the consumption of nuts, verdant vegetables, and avocados. This can also be achieved through the use of folic acid supplements.

Vitamin B is a crucial nutrient that must be consumed in sufficient amounts during pregnancy. Try to fulfill your vitamin B intake from natural sources like fruits, leafy greens, and almonds. If you struggle to achieve your vitamin requirements, you may consider taking supplements as recommended by your doctor. If you have inquiries regarding pregnancy, you can either visit a doctor or make use of the consultation features that are available in the Ai Care application by downloading the Ai Care application from the App Store or Play Store.