Vitamin B6 is also referred to as pyridoxine, and like folic acid it belongs to the vitamin B group. It ensures an optimal uptake of vital protein from our food. Pregnant women have an increased protein requirement and thus an increased requirement of vitamin B6. In addition, vitamin B6 is involved in blood formation. As the blood volume increases by more than one litre during pregnancy, it is also vitally important for blood formation. Furthermore, vitamin B6 assumes important functions of the nervous system and supports an intact immune system.
Vitamin B6
Why is Vitamin B6 important in pregnancy?
1. Formation of red blood cell: Vitamin B6 is essential for the synthesis of haemoglobin, the protein in red blood cells that carries oxygen to tissues. Sufficient intake of vitamin B12 helps prevent anaemia in both pregnant mother and the developing baby.
2. Gestational diabetes prevention: Vitamin B6 contributes to developing carbohydrate metabolism and maintaining balanced blood sugar levels which is crucial for a healthy pregnancy.
3. Immune support: Vitamin B6 supports the immune function by aiding in the production of antibodies and white blood cells, which help fight off infections and maintain overall immune health.
4. Relief of morning sickness: Vitamin B6 supplementation has shown to alleviate symptoms of nausea and vomiting during pregnancy, commonly known as morning sickness.
5. Neurodevelopment: Vitamin B6 is important for the development of the little one’s nervous system. Adequate levels of vitamin B6 during pregnancy are essential for the formation of the little one’s brain and nervous system.
How much Vitamin B6 do pregnant women need?
Early pregnancy (up to 12 weeks): 1.9 milligrams per day
Later pregnancy (13 weeks and beyond) : 2.0 milligrams per days
It’s important to pregnant women to ensure they meet these recommended intakes.
Vitamin B6 deficiency
Vitamin B6 deficiency can be caused by some potential causes and consequences which include :
1. Poor dietary intake: Not consuming enough foods rich in vitamin B6 can lead to deficiency. Good dietary sources of vitamin B6 include poultry, fish, bananas, potatoes, fortified cereals, chickpeas, nuts, and seeds.
2. Malabsorption Disorders: Conditions that affect the absorption of nutrients in the gastrointestinal tract can lead to vitamin B6 deficiency.
3. Certain Medications: Some medications can interfere with the absorption or metabolism of vitamin B6, leading to deficiency.
4. Alcoholism: Excessive alcohol consumption can interfere with the absorption and utilization of vitamin B6 in the body, leading to deficiency.
5. Increased demand: Pregnancy or lactation can increase the body’s need for vitamin B6, potentially leading to deficiency if dietary intake is insufficient.
Benefits of Vitamin B6 for morning sickness and nausea
1. Regulation of neutrotransmitters: Vitamin B6 is involved in the process of neurotransmitters such as serotonin and dopamine, which play crucial roles in regulating mood and nausea.
2. Anti-inflammatory effects: Vitamin B6 has anti-inflammatory properties, which may help reduce inflammation in the gastrointestinal tract and alleviate nausea.
3. Metabolism of hormones: Vitamin B6 is involved in the metabolism of hormones such as oestrogen and progesterone, which may help reduce nausea associated with hormonal fluctuations
4. Gastrointestinal motility: Vitamin B6 may help regulate gastrointestinal motility, which can contribute to feelings of nausea and vomiting.
Best food sources for Vitamin B6
1. Poultry: Chicken and turkey are excellent sources of vitamin B6. Both white and dark meat contain significant amounts of this vitamin.
2. Bananas: Bananas are a particularly good fruit source of vitamin B6. They are also convenient and easy to incorporate into your diet as a snack or added to smoothies and cereal.
3. Potatoes: Potatoes, especially when eaten with the skin, are a good source of vitamin B6. They can be baked, boiled, mashed, or roasted and served as a side dish or as part of a main course.
4. Avocado: Avocado is another fruit that contains vitamin B6. It's not only rich in this vitamin but also provides healthy fats and fiber.
5. Fish: Fish such as salmon, tuna, trout, and haddock are rich sources of vitamin B6. Canned tuna and salmon are convenient options as well.
6. Nuts and Seeds: Nuts and seeds like sunflower seeds, pistachios, sesame seeds, and walnuts contain vitamin B6. Snacking on nuts and seeds or adding them to salads and yogurt can increase your vitamin B6 intake.
Are Vitamin B6 supplements necessary?
Whether or not vitamin B6 supplements are necessary depends on various factors, including individual dietary habits, health status, and specific nutritional needs. Most people generally able to obtain sufficient vitamin B6 through a balanced diet that includes a variety of vitamin B6 foods. However, there are certain situations where supplementation may be appropriate which includes poor dietary intake or in support of certain medications which can interfere with the vitamin B6 intake.
Frequently asked questions on Vitamin B6 and pregnancy:
How much Vitamin B6 does a pregnant woman need?
Early pregnancy (up to 12 weeks): 1.9 milligrams per day
Later pregnancy (13 weeks and beyond) : 2.0 milligrams per days
It’s important to pregnant women to ensure they meet these recommended intakes.
Why is Vitamin B6 important during pregnancy?
1. Formation of red blood cell: B6 is essential for the synthesis of haemoglobin, the protein in red blood cells that carries oxygen to tissues. Sufficient intake of vitamin B12 helps prevent anaemia in both pregnant mother and the developing baby.
2. Gestational diabetes prevention: Vitamin B6 contributes to developing carbohydrate metabolism and maintaining balanced blood sugar levels which is crucial for a healthy pregnancy.
3. Immune support: Vitamin B6 supports the immune function by aiding in the production of antibodies and white blood cells, which help fight off infections and maintain overall immune health.
4. Relief of morning sickness: Vitamin B6 supplementation has shown to alleviate symptoms of nausea and vomiting during pregnancy, commonly known as morning sickness.
5. Neurodevelopment: Vitamin B6 is important for the development of the little one’s nervous system. Adequate levels of vitamin B6 during pregnancy are essential for the formation of the little one’s brain and nervous system.
How does Vitamin B6 help with nausea?
Regulation of neurotransmitters: Vitamin B6 is involved in the process of neurotransmitters such as serotonin and dopamine, which play crucial role in regulating mood and nausea.
When should I take Vitamin B6 for morning sickness?
If you’re considering taking vitamin B6 for morning sickness during pregnancy, it’s essential to discuss it with your healthcare provider first. You may take it via the usual food intake and add on food that are high in vitamin B6.
