Vitamin B6 is also called Pyridoxine, and it brings a lot of important benefits to you and your baby.
Prenatal vitamins often contain 5x your body's need for B6 during pregnancy, so why do so many women suffer nausea & vomiting in pregnancy?
That is the million dollar questions isn't it? Obviously, the answer is complex as each body has its own variables. Please consider this: most women purchase vitamins that are produced synthetically. Vitamins made in a laboratory may not be *chemically* different than B6 extracted from food. However, they do work differently in the body. We all know that synthetic oxytocin will make your uterus contract, but it won't help you experience the bliss of oxytocin produced by your body.
This is why you will always hear me promoting food-based vitamins. Because food is the best source of nutrition, and if you already going to be spending $50+ a month on vitamins don't you want them to be effective?
Benefits of Vitamin B6
There are different schools of thought on how much B6 to supplement to help nausea. Consult with your care provider for instructions specific to your health history. There is research that 50 mg supplementation with meals helps with nausea and vomiting.
Vitamin B6 is necessary in the production of two important neuro-transmitters: Norepinephrine and Serotonin.
Norepinephrine is crucial to helping your body cope with and perform under stress. While we don't want to be in chronic stress, we do want our bodies to work well under stress.
Serotonin is important in mood regulation, digestion and sleep. Have you ever heard of a mama who didn't need this kind of support in pregnancy? B6 is your friend if you experience mood disorders, actually all the B vitamins are.
Not only does b6 benefit you, but it is also an important builder of baby’s nervous system so be sure your food-based vitamin contains it. So make sure you have enough B6 to suppor that beautiful baby brain's development in utero.
Food Sources of Vitamin B6
Here are some foods rich in B6 according to the American Pregnancy Association. Serving sizes and B6 measurements are sourced from myfooddata.
Garlic, serving size 3 cloves, 0.1mg
Beans, 1 cup (cooked lentils, pinto beans, edamame), 0.4mg
Sweet Potatoes, serving size 255g, 0.5mg
Garlic, serving size 3 cloves, 0.1mg
Beans, 1 cup (cooked lentils, pinto beans, edamame), 0.4mg
Sweet Potatoes, serving size 255g, 0.5mg
Chickpeas, serving size 1 cup, 1.1 mg
Avocados, serving size 1, 0.5mg
Hazelnuts, 1 oz (29 kernels), 0.2mg
Sunflower Seeds 1oz, 0.2mg
Shredded Coconut, 1oz, 0.6mg
Avocados, serving size 1, 0.5mg
Hazelnuts, 1 oz (29 kernels), 0.2mg
Sunflower Seeds 1oz, 0.2mg
Shredded Coconut, 1oz, 0.6mg
Potato, 1 0.6mg
Red Bell Pepper, 1 cup, 0.4mg
Spinach, cooked 1 cup, 0.4mg
Bananas, 1 cup sliced, 0.6mg
Spinach, cooked 1 cup, 0.4mg
Bananas, 1 cup sliced, 0.6mg
Plantains, 1 cup fried yellow, 0.5mg
Apple, 1 cup, 0.5mg
Chicken Breast, 6 oz 1.6mg
Pork Chop, serving size 1, 1.0mg
Chicken Breast, 6 oz 1.6mg
Pork Chop, serving size 1, 1.0mg
Wild Salmon, 6 oz, 1.6mg
Ground Turkey, 6 oz, 1.6mg
Ground Turkey, 6 oz, 1.6mg
Roasted Breast, 6 oz, 1.4mg
Grass-fed Beef, 3 oz steak, 0.8mg
Safe-Catch Elite Tuna, 6 oz, 1.9mg
What's the harder part for you in pregnancy?
Grass-fed Beef, 3 oz steak, 0.8mg
Safe-Catch Elite Tuna, 6 oz, 1.9mg
What's the harder part for you in pregnancy?
Sleep
Mood
Stress
Nausea and/or Vomiting
Birth is a very special time in your life, but it's one day out of the entire childbearing year. You are meant to have a positive experience. You can navigate all the challenges and concerns during pregnancy, birth and beyond with grace and ease.
I support you with personalized coaching, pregnancy health, childbirth education, breastfeeding/formula feeding preparation as well as preparing for postpartum and even returning to work!
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