Vitamin B-6, also known as pyridoxine, is an essential nutrient for all women during pregnancy. Not only does B-6 nourish a growing fetus, it can help ease the nausea and vomiting many pregnant women experience. For most women, eating a healthy diet and taking prenatal vitamins provides all of the B-6 their bodies need.
Importance of Vitamin B-6
Though all humans need vitamin B-6, when you are pregnant your body needs more to support the many changes that take place. B-6 helps to form red blood cells, which is crucial because your blood volume increases significantly when you're pregnant. The vitamin also helps create antibodies and neurotransmitters, and it aids in the metabolism of fats, protein and carbohydrates. Finally, B-6 plays a critical role in the healthy development of your baby's brain and nervous system.
Recommended Intake
The Institute of Medicine has established the recommended dietary allowance, or RDA, for vitamin B-6 for pregnant women at 1.9 mg a day. Vitamin B-6 is found in a variety of popular foods from different food groups, so you should be able to meet your daily requirement just by eating an assortment of nutritious foods. However, most prenatal vitamins also contain 100 percent of the recommended dose of B-6, which ensures that you get the nutrients you need on days when your diet doesn't provide enough.
Vitamin B-6 Sources
Vitamin B-6 can be found in meat, fish, beans, fruits, vegetables, nuts and seeds, as well as fortified foods such as bread and cereal. Look for this nutrient in potatoes, chickpeas, prune juice, salmon, pork, chicken, spinach, bananas, brown rice, avocados, sunflower seeds, hazelnuts, eggs, soybeans, turkey, carrots, cabbage, cantaloupe, peas, broccoli, oats, bran, peanuts and walnuts.
Vitamin B-6 for Morning Sickness
Vitamin B-6 has been used for decades to treat morning sickness in pregnant woman. To be effective for this application, B-6 supplements are needed, since the recommended dosage for treating nausea is usually between 10 and 25 mg, three times per day, according to the BabyCenter website. It's critical that you check with your doctor before taking vitamin B-6 in high doses; only a health professional can tell you how much you need, and taking an excessive amount can be dangerous for you and your baby.
