Taking Vitamin B6 (Pyridoxine) in Pregnancy: Is It Safe & Benefits

Eating a healthy, balanced diet is one of the best things you can do for yourself, especially during pregnancy. Your body needs extra vitamins and minerals during this time to keep you and your baby healthy. One important nutrient is vitamin B6, also called pyridoxine. This vitamin helps your body make amino acids, break down proteins, carbohydrates, and fats, and produce red blood cells. It’s also known to help with common pregnancy issues like morning sickness and feeling tired (1). To learn more about the importance of vitamin B6 in pregnancy and how to include it in your diet, keep reading.

Is it Safe to Take Vitamin B6 During Pregnancy?

Yes, it is safe and necessary to take Vitamin B6 during pregnancy. But when including Vitamin B6 in your diet, make sure you get it from natural sources and not supplements (2).

Why Do You Need Pyridoxine/Vitamin B6 During Pregnancy?

Listed below are some benefits of including Vitamin B6 (pyridoxine) in your pregnancy diet. Vitamin B6 can help with certain pregnancy symptoms (3).

• Intake of Vitamin B6 helps ease nausea and vomiting (4).
• It aids in regulating blood sugar levels in your body.
• Vitamin B6 in pregnancy boosts your baby’s brain development and nervous system.
• It also metabolises carbohydrates and protein in the body.
• It aids in the generation of red blood cells and antibodies in the body.

How Much Vitamin B6 Do You Need?

It is crucial for a pregnant woman to consume the required amounts of Vitamin B6; however, it is also advised to monitor any excess intake of this vitamin. Though limited excess amounts do not pose much threat, high levels of Vitamin B6 may lead to numbness, nerve damage, and other serious complications (5) (6).

* mg = milligrams

Various Food Sources of Vitamin B6

Vitamin B6, or pyridoxine, is found in various foods, making it easy to include in a balanced diet. Listed below are some foods with vitamin B6 for pregnancy (5) (6):

1. Cereals and whole wheat grains
2. Nuts and seeds, such as hazelnuts and cashew nuts
3. Fruits, such as papayas and bananas
4. Lentils, such as chickpeas and kidney beans
5. Fortified foods, such as breakfast cereals and bread
6. Chicken
7. Salmon and tuna
8. Lean beef and lean pork
9. Dried fruits, such as apricots and prunes
10. Leafy vegetables such as spinach

Vitamin B6 Snack Ideas

Snacking is a great way to keep your energy up during pregnancy, and it’s even better when your snacks are packed with essential nutrients like vitamin B6. Here are some delicious Vitamin B6 snack ideas:

• You can roast some hazelnuts, cashew nuts and pistachios, add a little salt. They are very tasty and healthy, so you might be tempted to eat more. But it is advised not to go overboard with them.
• You can bake a sweet potato and sprinkle some salt on it, and add a few drops of lemon, for a perfect filling snack.
• You can eat your favourite breakfast cereal with some milk.
• You can snack on raisins, apricots, and prunes. It will satiate your sugar cravings.

• You can drink homemade vegetable juices.
• Add cooked chickpeas to your pregnancy diet. Add salt to taste, and enjoy!
• You can eat sunflower seeds too, they make a healthy snacking option!
• You can eat a medium-sized banana or avocado.

Can You Take Vitamin B6 as a Supplement?

Although a healthy diet during pregnancy can help meet the requirements for Vitamin B6, taking pregnancy multivitamins containing reasonable amounts of Vitamin B6 can also help. But these multivitamins should only be taken only after checking with your doctor. If your health practitioner feels that you need supplements, she will prescribe the required amounts of supplements. You will be prescribed Vitamin B6 supplements to ward off morning sickness or nausea. It is recommended not to take any Vitamin B6 supplements on your own as it may lead to various health complications for you and your baby (7).

Symptoms of Vitamin B6 Deficiency

Many reasons cause a deficiency of Vitamin B6 in your body. Though the deficiency is generally milder in non-pregnant women, it may reach alarming levels in pregnancy due to your body’s increased demand for Vitamin B6. The most common cause of the deficiency is not getting adequate amounts of Vitamin B6 when pregnant from your diet; however, increased consumption of processed foods, sugary foods, or alcohol may also lead to this deficiency. Some health conditions or illnesses may also lead to a deficiency of Vitamin B6. You need adequate amounts of pyridoxine hydrochloride during pregnancy. But in case you have a deficiency of this vitamin in your body, you may notice the following symptoms (6):

• lethargy and fatigue
• neurological degeneration
• mood swings and depression
• inflammation of the digestive system, joints and skin
• anaemia

If you notice any of the symptoms mentioned above, it is suggested that you seek immediate medical help. Prompt action and assistance in dealing with Vitamin B6 deficiency may not cause severe complications for you or your baby.

FAQs

1. Are there any specific foods to avoid that may affect Vitamin B6 absorption?

There are no major foods that directly interfere with the absorption of vitamin B6. However, consuming large amounts of alcohol or highly processed foods can reduce your ability to absorb nutrients effectively, so it’s best to focus on a whole-food, nutrient-dense diet for optimal health.

2. Is it safe to take Vitamin B6 supplements along with other prenatal vitamins?

Vitamin B6 is often included in prenatal vitamins and is typically safe to take with other vitamins and minerals. However, always check with your doctor to ensure you’re not exceeding the recommended daily intake of any specific nutrient.

Pyridoxine and pregnancy are closely linked, as adequate levels of vitamin B6 for pregnant women are essential for reducing symptoms like morning sickness, supporting fetal development, and promoting overall maternal health. Make sure the foods you eat meet your requirements for Vitamin B6. You can also check with your doctor and nutritionist to understand what foods you should eat to meet your Vitamin B6 requirements.

References/Resources:

1. Abosamak. N. R, Gupta. V; Vitamin B6 (Pyridoxine); National Library of Medicine; https://www.ncbi.nlm.nih.gov/books/NBK557436/

2. Vitamin B6 supplementation during pregnancy; World Health Organization; https://www.who.int/tools/elena/interventions/vitaminb6-pregnancy

3. Salam. R. A, Zuberi. N. F, Bhutta. Z. A; Pyridoxine (vitamin B6) supplementation during pregnancy or labour for maternal and neonatal outcomes; PubMed Central; https://pmc.ncbi.nlm.nih.gov/articles/PMC10082995/#

4. Morning sickness; Icahn School of Medicine at Mount Sinai; https://www.mountsinai.org/health-library/selfcare-instructions/morning-sickness

5. B vitamins and folic acid; NHS; https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-b/

6. Vitamin B6; Harvard T. H. Chan School of Public Health; https://nutritionsource.hsph.harvard.edu/vitamin-b6/

7. Vitamin B6; National Institutes of Health; https://ods.od.nih.gov/factsheets/VitaminB6-HealthProfessional/#h7

Also Read: 

Vitamin E in Pregnancy
Consuming B12 during Pregnancy
Taking Vitamin K during Pregnancy
Vitamin B3 (Niacin) while Pregnant
Thiamine (Vitamin B1) for Pregnant Women

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