By: Vaishnavi Raju | Date: September 28, 2020

Are You Taking Vitamin B12 in Pregnancy The Right Way?

"Vitamin B12 or cobalamin is important for a healthy nervous system. Read on for doctor recommended ways of consuming vitamin B12 to prevent birth defects".

During pregnancy, a woman’s body requires more nutrition value for the well-being of both mother and the child. If you don’t pay attention to your nutrition intake, you are most likely to suffer from severe deficiencies, which can even lead to various birth ailments.

An adequate intake of all the essential vitamins and minerals is the key to stay healthy during pregnancy. One such vitamin that’s extremely vital for all mothers-to-be is Vitamin B12.

Vitamin B12 boosts the formation of red blood cells in the mother and also promotes the overall development of the nervous system in the kid. If you are expecting a baby, make sure to include Vitamin B12-rich food in your diet so that you can stay healthy throughout the pregnancy.

Our team of gynecologists at ‘Hera’ has unveiled the benefits of Vitamin B12 during pregnancy and how women can include it in their daily diet to avoid various pregnancy complications.

What is Vitamin B12?

Vitamin B12 is a nutrient that’s responsible for the overall functioning of the nervous system. It also regulates the growth of red blood cells in the body and protects you from anemia [1], a condition where the body doesn’t produce enough healthy red-blood-cells.

Being a water-soluble nutrient, moreover, the body can’t synthesize Vitamin B12 on its own and consumes it from the food you eat throughout the day. This means if your diet doesn’t include enough Vitamin B12, you may suffer from its deficiency, which is not a good sign for a pregnant woman.

Vitamin b12 benefits when pregnant

Vitamin B12 is essential during pregnancy for many reasons:

It promotes the healthy functioning of the nervous system
Regulates the growth of healthy red blood cells
Vitamin B12 boosts brain and nervous system development in the baby
If you’re a vegan or vegetarian, Vitamin B12 and Vitamin C will also help your body to absorb non-heme iron [2] more rapidly.
It helps in fighting various pregnancy symptoms like excessive fatigue.
Vitamin B12 is also important for metabolism and a healthy immune system

It’s worth noting that when you are pregnant, you’ll require comparatively more Vitamin B12 for optimal production of red blood cells in the body. Since it takes more time for the body to absorb Vitamin B12, it’s always a good practice to keep the intake slightly higher, i.e., 2.8-3.5 mcg/day.

Which foods are high in vitamin b12?

Vitamin B12 is naturally found in all animal products. So, if you are a non-vegetarian, you are less likely to experience Vitamin B12 deficiency. However, if you maintain your distance from animal products and follow a plant-based diet, you may find it challenging to get enough Vitamin B12.

Here are some of the Vitamin B12-rich food items you can eat during pregnancy.

Women who rely on a plant-based diet may not get sufficient Vitamin B12 from their regular diet. This can also cause Vitamin B12 deficiency in their baby.  In such cases, it’s better to either choose a fortified food product or take Vitamin B12 supplements to avoid its deficiency. 

Do You Need Prenatal Supplements for Vitamin B12?

Since Vitamin B12 is so vital during pregnancy, many women wonder if they should take Vitamin B12 supplements or not. The good news is if you are comfortable eating meat products, you may not need any B12 supplements at all.

However, if you are following a strict vegan or vegetarian diet, the supplements will be a smarter choice as they’ll cater to the increasing demand of Vitamin B12 in the body. You can consult your doctor and he’ll prescribe the right dose of Vitamin B12 supplements as per your current condition.

Women who have pernicious anemia [5], a condition where the stomach doesn’t make enough intrinsic factor (acid required to absorb Vitamin B12 from food), may also consult their doctor for supplementation.

In this case, however, B12 pills are less likely to work as the body isn’t capable of extracting Vitamin B12 stomach at all. So, the doctor will give you an injection so that you don’t suffer from Vitamin B12 deficiency.

Vitamin b12 deficiency symptoms in women?

Here’s what happens when your vitamin B12 is low.

• Fatigue 
• Pale skin 
• Heart palpitations
• Constipation or diarrhea or acidity 
• Nervous system disorders 
• Vision loss
• Issues with mental health

How to Prevent Vitamin B12 Deficiency During Pregnancy?

Vitamin B12 deficiency can lead to several pregnancy complications and even affect the growth of your baby. So, it’s imperative to fulfill the daily requirement of Vitamin B12.  

Here are a few tips that’ll help you avoid Vitamin B12 deficiency in pregnancy. 

• Make sure to add at least 1 serving of meat each day
• Consume dairy products like milk and cheese daily
• If you are a vegetarian or vegan, make sure to choose a fortified food product that contains an adequate amount of Vitamin B12. 
• Even though vegetables and fruits don’t contain Vitamin B12, they add the required nutrition value to your meals. So, make sure to include green vegetables and fresh fruits to your daily diet plan.
• If you are planning to take Vitamin B12 supplements, make sure to consult a healthcare professional as it’s only advised to take supplements when you have a deficiency. Too much consumption of Vitamin B12 increases the risk of ASD (Autism Spectrum Disorder) [6] in the baby. 

How much vitamin b12 per day during pregnancy?

2.8 micrograms (mcg) of B12 per day is recommended for pregnant women. 

The Bottom Line

While expecting a child, it’s important to take care of your body and nourish it with all the required nutrients. Vitamin B12 will not only help you combat several complications, but it’ll also promote the healthy growth of your baby. So, if you have already got the good news, make sure to add Vitamin B12 in your daily diet. You should also consult your doctor immediately to decide whether you need supplements or not.