Vitamin B6 during pregnancy

Why you need vitamin B6 during pregnancy

Vitamin B6, also known as pyridoxine, is vital to your baby's developing brain and nervous system. Vitamin B6 also helps your baby metabolize protein and carbohydrates.

It's important for you, too: Vitamin B6 helps your body metabolize protein and carbohydrates and form new red blood cells, antibodies, and neurotransmitters.

Some studies suggest that extra vitamin B6 may relieve nausea and vomiting (morning sickness) for some women during pregnancy, though no one is exactly sure why.

How much vitamin B6 do pregnant women need?

Women who are pregnant or breastfeeding need a bit more vitamin B6 than usual.

Pregnant women: 1.9 milligrams (mg) per day

Breastfeeding women: 2.0 mg per day

Nonpregnant women ages 14 to 18: 1.2 mg per day

Nonpregnant women ages 19 to 50: 1.3 mg per day

Best foods with vitamin B6 during pregnancy

Fish, lean meat, and nuts are good sources of vitamin B6. Starchy vegetables and fortified cereals can also be good sources. (Check the labels.)

Here are some other good food sources of vitamin B6:

• 8 ounces chickpeas, canned: 1.1 mg
• 3 ounces fresh yellowfin tuna, cooked: 0.9 mg
• 3 ounces sockeye salmon, cooked: 0.6 mg
• 3 ounces chicken breast, roasted: 0.5 mg
• 1 serving breakfast cereal fortified with 25 percent of the daily value for vitamin B6: 0.4 mg
• 8 ounces potatoes, boiled: 0.4 mg
• 3 ounces turkey meat, roasted: 0.4 mg
• 1 medium banana: 0.4 mg
• 4 ounces winter squash, baked: 0.2 mg
• 1 ounce mixed nuts, dry roasted: 0.1 mg
• 4 ounces raisins: 0.1 mg

(Note that a 3-ounce serving of meat or fish is about the size of a deck of cards.)

Do you need a vitamin B6 supplement during pregnancy?

You should be able to get all the vitamin B6 you need during pregnancy from a varied diet and from your prenatal vitamins – most contain at least 100 percent of the recommended amount.

It's possible to get too much vitamin B6. Some high-potency multivitamins contain vitamin B6 in large amounts. And some fortified foods, like energy drinks and bars, can have several times the recommended dietary allowance (RDA) for vitamin B6. Always check labels to be safe. Taking excessive amounts of vitamin B6 supplements over time can cause numbness and nerve damage.

Can I take vitamin B6 for pregnancy nausea?

If you're suffering from morning sickness, check with your healthcare provider before taking additional B6 supplements. Your provider can tell you how much to take. (Don't take more than your provider recommends. Too much vitamin B6 may not be safe for you or your developing baby.)

Vitamin B6 deficiency in pregnancy

Not getting enough Vitamin B6 can cause a range of symptoms, including inflammation of the tongue, sores or mouth ulcers, depression, and anemia. Mild deficiencies aren't uncommon, but severe deficiencies are rare.