Choosing a B Complex can be a great way to fight some common side effects in pregnancy: fatigue, nausea, neurological concerns, skin changes, and some of the aches and pains. The B Complex vitamins are water soluble and the body does not store them, the same way the body stores fat soluble vitamins like A, E, and D. This means that they do have to be consumed on a daily basis. Discuss with your midwife or ob if a B complex may be a good supplement for you in your pregnancy.
Thiamine (vitamin B-1) is great for a healthy funcitoning neurological system and for the neonatal brain development of babies. It also is essential for normal functioing of the neurologic system and for the normal functioning of muscles. Foods include: sunflower seeds, black beans, and lentils.
B-3 and B-5
Niacin (vitamin B-3) helps control hormones and circulation. Pantothenic (vitamin B-5) is essentail for cholesterol production as well as the production and function of hormones. It also helps with the body’s metobolism. Food sources: B3 Tuna, chicken, and turkey. B5, mushroom, avocado, sweet potato
B-6 and B-7
Pyridoxine (vitamin B-6) helps the body make several neurotransmitters, and it is required for the normal development and function of the brain. Biotin (vitamin B-7) great for hair, skin and nail growth, and many women become depleted in pregnancy. Food sources: Beef, chicken, salmon.
B-9 and B-12
Folic acid (vitamin B-9) is key in preventing birth defects that can occur. Some women are even advised to take as much as 4000 mcg of vitamin B9 a day to avoid these birth defects. Vitamin B-12, is key for rDNA synthesis and red blood cell formation. Food sources: B9, Leafy greens, kale B12 Animal proteins.
Author New Jersey Midwifery