Vitamin B12 During Pregnancy

Of all the recommended prenatal nutrients, taking vitamin B12 during pregnancy may just be one of the most important. This tiny but mighty nutrient does a lot of heavy lifting while you’re growing a baby. From supporting fetal brain development to helping your body produce healthy red blood cells and supporting cellular energy production, B12 in pregnancy is essential for both you and your little one. A B12 deficiency can lead to signs such as fatigue and lowered appetite, and as many as 16% of U.S. adults are B12 deficient or insufficient. 

The good news? With the right prenatal vitamin B12 support, you can help your body stay balanced and baby-ready every step of the way.

What is B12?

Vitamin B12 (cobalamin) is a water-soluble vitamin that plays an essential role in several bodily functions, including:

• Supporting the process of converting food to cellular energy
  
• Red blood cell formation
  
• A healthy metabolism
  
• Healthy nervous system function 
  
• The production of DNA
  

Additionally, B12 works closely with folate to support your growing baby. Vitamin B12 is one of eight B-vitamins, which are critical for cell metabolism and the synthesis (AKA creation) of red blood cells. In short, B12 is a must for every pregnant woman!

Why Vitamin B12 is Important During Pregnancy

Because Vitamin B12 is essential in converting food into energy, it’s important throughout your life, but during pregnancy, B12 takes on double duty. It supports your baby’s development and your energy levels and functions.

Fetal Development

Vitamin B12 is critical for your baby’s development. Most importantly, it works synergistically (meaning it works together) with Folate to support normal neural tube development.

Vitamin B12 and Folate

Think of Folate and Vitamin B12 as a team. They work closely together to help your body make red blood cells, support your nervous system, and help you grow a baby. That’s because your body needs B12 to help “unlock” folate so your cells can actually use it. Without enough B12, folate gets stuck in a form your body can’t process properly. Scientists call this the “methyl trap.” It’s like having the key (folate) but no one to turn it in the lock (B12). As a result, your cells can’t hold onto folate or use it well. This can lead to a folate deficiency.

Risks of B12 Deficiency in Pregnancy

Vitamin B12 levels tend to drop during pregnancy, which may increase the risk of a B12 deficiency. Additionally, you may be at an increased risk of B12 insufficiency or deficiency if you belong to one or more of the following groups of people who:

• Have pernicious anemia (a form of anemia where your body);
  
• Have had a stomach or intestinal surgery, including weight loss surgery that removes part of the stomach or intestine (i.e., sleeve gastrectomy or gastric bypass);
  
• Have a stomach or small intestine disorder such as celiac disease or Crohn’s disease;
• Are vegetarians and vegans.
  

Signs & Symptoms of Vitamin B12 Deficiency

Given how essential B12 is for your metabolic functions, fatigue is one of the first telltale signs of a potential deficiency. Below are the symptoms of B12 deficiency in pregnancy and their possible health impacts.

Early Warning Signs to Look For

Our bodies store up to 2,000 times as much B12 as we eat daily, so it can take a few years to realize you have a B12 deficiency. Aside from fatigue, there are a few other early signs of deficiency you can watch out for:

• Numbness or tingling in your hands, feet, or legs
  
• Always cold or unable to warm up, especially your hands or feet
  
• Weakness
  
• Ulcers on your gums or tongue
  
• Digestive issues such as lack of appetite, unexplained rapid weight loss, or constipation
  

Can You Take B12 While Pregnant?

Yes–vitamin B12 is a critical nutrient during pregnancy as it supports the development and function of your baby’s brain. B12 is also vital to your metabolic function, DNA, and red blood cell development.

Recommended Daily Intake for Pregnant Women

Pregnant women should take at least 2.6 mcg (micrograms) of B12 daily. If you are breastfeeding, the amount increases to 2.8 mcg to account for making a bit extra for your breast milk. As a note, this is the recommended dietary allowance (RDA), which is often the bare minimum of a nutrient necessary for function. You may need to adjust your daily intake based on your individual needs and/or health history.

Natural Food Sources of Vitamin B12

A rich and varied diet is always the first step to ensure you get the nutrients for a healthy pregnancy. You can find vitamin B12 in:

• Fish: Salmon (2.4 mcg per 3 oz) and canned tuna (2.57 mcg per 5 oz can)
  
• Red meat: Lean beef (6.9 mcg per 3 oz)
  
• Poultry: Roasted turkey (0.8 mcg per 3 oz) and ground lean turkey (1.6 mcg per 3 oz)
  
• Dairy: Low-fat yogurt (1.2 mcg per 8 oz) and low-fat milk (1.2 mcg per 1 cup)
  
• Eggs: One hard-boiled egg has 0.6 mcg of vitamin B12
  

When to Consider Supplementation

Since red and organ meat (i.e., liver) have the highest concentration of Vitamin B12, vegetarians are at an increased risk of a deficiency. This is also true for vegans, as dairy products also contain high B12 levels. Some vegan options include tempeh, fortified cereals, nondairy milks, and shiitake mushrooms. However, you may not be able to consume enough B12 through these sources. Consider taking a high-quality prenatal vitamin or supplement containing optimal B12 levels, such as Needed’s Prenatal Multi, available as a capsule or powder.

Choosing the Right Vitamin B12 Supplement

Not all supplements are created equal. Some ingredient formulations are more easily absorbed and bioavailable (reflecting how much of a nutrient your body can use after eating or taking a supplement). In vitamins with B12, there are two different forms of the B vitamin: methylcobalamin and cyanocobalamin.

Cyanocobalamin vs Methylcobalamin

While both methylcobalamin and cyanocobalamin are forms of B12, they’re different:

• Cyanocobalamin (cyanCbl) is a synthetic form of B12. The cellular structure of cyanCbl incudes as additional cyanide molecule (there are minuscule amounts of cyanide, and it’s considered generally safe) which the body removes during digestion.
  
• Methylcobalamin (methylCbl) is a natural form of B12 and contains a methyl group in it's structure which is removed during digestion.

The Needed prenatal supplements contain methylcobalamin and adenosylcobalamin. Methylcobalamin and adenosylcobalamin are the body’s preferred forms of vitamin B12. Adenosylcobalamin is another biologically active form of B12, which supports cellular energy production and a healthy metabolism.

Can You Take Too Much Vitamin B12?

According to the National Institutes of Health, even at high levels, B12 isn’t toxic and is generally considered safe because your body doesn’t store excess amounts. B12 is water-soluble, so your body will expel excess amounts when urinating.

Frequently Asked Questions About Vitamin B12 in Pregnancy

Is it safe to take vitamin B12 while pregnant?

Yes, B12 is generally considered safe during pregnancy, even in higher amounts. Always consult your healthcare provider before adding any supplements to your daily routine.

How much vitamin B12 do you need during pregnancy?

The recommended dietary allowance (RDA) of vitamin B12 during pregnancy is 2.6 mcg, and for breastfeeding women, it is 2.8 mcg. For many women, the RDA doesn't mean enough nutrients to feel your best. Needed's prenatal supplements include 200mcg of B12 to support you and your growing baby.

Does vitamin B12 help you get pregnant?

Vitamin B12 is a critical nutrient for several metabolic functions, so it supports fertility in that it supports your overall health. However, there’s no evidence that B12 can directly help you get pregnant.

Most prenatals just scratch the surface—leaving women depleted during one of the most demanding times of their lives. Needed’s latest IRB-approved study found that women taking the Needed Multi Prenatals had significantly higher blood levels of multiple key nutrients for pregnancy, including vitamin B12, compared to women taking standard prenatal vitamins. Click here to learn more about the study and to see the full findings and learn how you can truly support your body through every stage of motherhood.*

*Based on our Prenatal Nutrient Status Study, an observational cross-sectional decentralized clinical research study which compared nutritional biomarkers among 235 pregnant women in the US, according to the type of prenatal vitamin used in the current pregnancy.