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
You're probably so excited about welcoming your baby into your home, if you're like most moms you're probably flipping through a few books, you've download some apps, and listening to your friend's and family's experience. You're probably doing your part to be a star patient for your doctor or midwife.I totally get that, and this is actually a problem because you're going to get you varied, sometimes conflicting advice that might not even work for your circumstance, and here is the kicker: lots of time's it not evidence-based guidance.
Instead of that, I want to offer you that working with a doula from your first trimester through your postpartum time is actually going to give you what you really need: cohesive information, expert guidance and the emotional support that every new mom deserves. It's like having an a doula in your pocket (or purse if that's where you keep your phone)
Hiring a Digital Doula is the best way to have a positive experience during your pregnancy, birth and postpartum. I would love to be your digital doula.
Hello Mama,
Welcome to my series on Vitamins & Minerals for a Healthy Pregnancy. Each of these posts contain information on the importance of each vitamin, what it offers mom and baby. Each post offers FOODS that contain that vitamin or mineral so that your diet (the strongest way to absorb nutrients!) can include these vitamins & minerals. My goal for you is to use this information to have the healthiest pregnancy, birth and postpartum possible.
It is important for you to know that there are only TWO recommended supplements by ACOG for pregnancy folic acid & iron. Most prenatal vitamins on the market do not contain bioavailable nutrients, nor do they adequately supplement the standard american diet (think food pyramid/myplate). Additionally, there are not "postnatal" vitamins offering women the supplements needed to maintain recovery, health and lactation.
Each of these posts contain information on the importance of each vitamin, what it offers mom and baby. Each post offers FOODS that contain that vitamin or mineral so that your diet (the strongest way to absorb nutrients!) can include these vitamins & minerals.
I'll soon have my masterclass available that dives deep into the nutritional needs of pregnant & lactating women. Let's start with Vitamin A
Benefits of Vitamin A
Vitamin A deficiency is rare in the modern world. Deficiency is more common in SE Asia and Africa.
Healthy Vitamin A levels reduce infant risk of measles, and diarrhea related illness.
Healthy Vitamin A levels improve night vision in mothers. Won't that improved night vision be a blessing for
Healthy Vitamin A levels reduce infant risk of measles, and diarrhea related illness.
Healthy Vitamin A levels improve night vision in mothers. Won't that improved night vision be a blessing for
your multiple trips to the bathroom each night at the end of pregnancy? I bet it will be a gift for nighttime diaper changes and feedings too.
Healthy levels of vitamin A support blood volume increase in late pregnancy, your blood volume increases by almost 1/3 in your third trimester. In your pregnancy you will be offered a test to check your iron levels as well as a screening for gestational diabetes. These are offered for good reason: many women become anemic at some point in pregnancy which impacts energy levels and mood as well as complications arising from anemia (we'll talk more about this when we get to the post on iron). These tests are offered around the time your blood volume starts increasing rapid. You may want to schedule these tests for week 27 or 28 unless you are at an increased risk of gestational diabetes. Let's make sure your body has the vitamin A needed to support these changes
It is important to brain, eye, heart and respiratory development for baby.
The World Health Organization (WHO) suggests food sources as the BEST source of vitamins and minerals.
Though you may also choose a vitamin to supplement, make sure your vitamin is a food based source, not synthetic.
Food sourced Vitamin A (beta carotene) is not toxic, but high levels of synthetic Vitamin A have been shown to be unhealthy. The multivitamin I take uses food sourced beta carotene
It is important to brain, eye, heart and respiratory development for baby.
The World Health Organization (WHO) suggests food sources as the BEST source of vitamins and minerals.
Though you may also choose a vitamin to supplement, make sure your vitamin is a food based source, not synthetic.
Food sourced Vitamin A (beta carotene) is not toxic, but high levels of synthetic Vitamin A have been shown to be unhealthy. The multivitamin I take uses food sourced beta carotene
Foods Rich in Vitamin A
Carrots, one serving (61g) 10,191 IU
Butternut Squash, one serving (140g) 14,882 IU
Sweet Potatoes, one serving (133g) 18.869 IU
Broccoli, one serving (148g) 922 IU
apricots, one serving (165g) 3178 IU
spinach, one serving (30g) 2813 IU
pumpkin, one serving (116g) 9875 IU
liver: animal and fish, one serving (85g) 15,297 IU
milk, one serving (244g) 115 IU
eggs, one serving (50g) 260 IU
What vitamin A rich food are you eating today? Share your favorite recipes below!
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Did you know I am a birth doula & life coach? I also have board certified training hours in fertility and reproductive, aroma therapy and infant massage in addition to my advanced education in how the body works from my Massage Certificate. I was a LMT in Wisconsin for 13 years and a respected prenatal massage therapist in my community.
I offer a free consult to help you get clear on your goals for pregnancy, birth and postpartum and create a plan to get there.
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You're probably so excited about welcoming your baby into your home, if you're like most moms you're probably flipping through a few books, you've download some apps, and listening to your friend's and family's experience. You're probably doing your part to be a star patient for your doctor or midwife.I totally get that, and this is actually a problem because you're going to get you varied, sometimes conflicting advice that might not even work for your circumstance, and here is the kicker: lots of time's it not evidence-based guidance.
Instead of that, I want to offer you that working with a doula from your first trimester through your postpartum time is actually going to give you what you really need: cohesive information, expert guidance and the emotional support that every new mom deserves. It's like having an a doula in your pocket (or purse if that's where you keep your phone)
Hiring a Digital Doula is the best way to have a positive experience during your pregnancy, birth and postpartum. I would love to be your digital doula.
