What is Vitamin B12?

Vitamin B12, also known as cobalamin, is a water-soluble vitamin that plays a crucial role in various bodily functions. It is essential for the formation of red blood cells, neurological function, and DNA synthesis. Vitamin B12 must be obtained through dietary sources or supplements.

Why is Vitamin B12 important in pregnancy?

1. Formation of red blood cell: B12 is essential for the synthesis of haemoglobin, the protein in red blood cells that carries oxygen to tissues. Sufficient intake of vitamin B12 helps prevent anaemia in both pregnant mother and the developing baby.

2. Neurological function: Vitamin B12 plays a crucial role in the maintenance of the nervous system. Deficiency in vitamin B12 can lead to neurological symptoms such as tingling of numbness in the hands and feet, memory loss, difficulty walking and cognitive decline.

3. DNA synthesis: Vitamin B12 is involved in the synthesis of DNA, the genetic material found in all cells. It is particularly essential for rapidly dividing cells, such as those involved in growth and repair processes. 

How much Vitamin B12 do pregnant women need?

The exact amount of vitamin B12 required can vary depending on individual factors such as age, dietary habits and health status. However, the general recommendation for pregnant women is:
2.6 micrograms (mcg) per day 

Vitamin B12 deficiency

Vitamin B12 deficiency can be caused by some potential causes and consequences which include:

1. Poor dietary intake: Insufficient consumption of Vitamin B12.

2. Impaired absorption: Conditions like certain disease and gastrointestinal surgeries can cause the drop of Vitamin B12 from the diet, leading to deficiency.

3. Medications: Long-term use of certain medications can interfere with vitamin B12 absorption or increase the body’s need for vitamin B12. 

Benefits of Vitamin B12 for morning sickness and nausea

1. Mood regulation: Vitamin B12 is involved in the synthesis of neurotransmitters such as serotonin and dopamine, which plays a role in mood regulation. Hence, it is important to ensure that the body has adequate levels of vitamin B12 as it may help support mental well-being during pregnancy, potentially reducing stress or anxiety associated with nausea.

2. Nutritional support: Vitamin B12 itself may not directly target nausea, maintaining food nutrition can contribute to overall well-being and potentially alleviate symptoms.

3. Energy production: Adequate levels Vitamin B12 help convert food into energy, which may help combat fatigue that often associated with morning sickness by increasing energy metabolism level.

4. Appetite regulation: by maintaining optimal levels of vitamin B12, it may help regulate appetite and improve digestion, which could indirectly alleviate symptoms of nausea and vomiting.

5. Nervous system support: Vitamin B12 is essential for the proper functioning of the nervous system. It helps maintain nerve health and may contribute to reducing symptoms such as dizziness or light-headedness, which can accompany nausea. 

Best food sources for Vitamin B12

1. Meat: Beef is rich in vitamin B12
2. Poultry: Chicken and turkey are good sources of vitamin B12, especially when consumed with the skin
3. Fish and seafood: Salmon and trout
4. Shellfish: Clams, mussels, oysters, and shrimp contain vitamin B12
5. Dairy products: Cow’s milk and egg yolks 

Are Vitamin B12 supplements necessary?

Vitamin B12 supplements are necessary for individuals facing deficiency or at risk of developing one. B12 is important for various functions in the body which includes red blood cell formation and metabolism.

Certain populations may need more vitamin B12 than others, such as vegetarians and vegan as the vitamin’s main source comes from animal products. There are also older adults that may face decreased ability to absorb vitamin B12, hence supplements will be needed. 

Frequently asked questions on Vitamin B12 in pregnancy: