Vitamin B6 is crucial for the healthy function of the brain and nervous system and thus plays a critical role in your baby’s development.
Specifically, it’s necessary for the healthy production of serotonin and norepinephrine – key neurotransmitters.
Vitamin B6 is important
- Your baby requires a supply of Vitamin B6 for healthy brain and nervous system development.
- B6 can resolve some cases of morning sickness
- It helps you maintain healthy blood glucose levels
- It plays a role in preventing several issues in newborns, including eczema and low birth weight
How much vitamin B6 do you need?
A pregnant woman should aim for about 1.9 mg of Vitamin B6 daily, while breastfeeding mothers should take in slightly more — about 2mg. Your doctor may prescribe a daily intake of Vitamin B6 at 50 – 100 mg per day.
Natural sources of vitamin B6
Many types of food offer natural Vitamin B6, such as brown rice and other whole weed cereals, seeds and nuts, fruits such as bananas or papayas, fish, and lean meats. Many beans and legumes are especially rich in Vitamin B6 — kidney beans, soybeans, and chickpeas all make excellent natural sources of the nutrient. Even a single serving of any of these foods with your meals will significantly reduce your likeliness of experiencing a deficiency of Vitamin B6.
Wholewheat bread and multigrain cereals are great sources of Vitamin B6.
Top 10 foods for vitamin B6
- Sunflower seeds
- Nuts (pistachios, hazelnuts, walnuts, peanuts, or cashews)
- Fish (safe catch elite tuna and wild salmon)
- Poultry (chicken and turkey)
- Lean pork
- Dried fruit (prunes, raisins, or apricots)
- Lean beef
Dr. Wanwadee Sapmee Panyakat, MD. (5 July 2020)