Water-soluble vitamins in pregnancy are a pretty big deal. They are a specific category of micronutrients that are fundamental in the development of the baby, and the health of the mother. This is a series in which we are diving into the essential nutrients in pregnancy. Previously we took a deep dive into macronutrients, did an overview of micronutrients, and took a look at fat-soluble vitamins. Now we are going to dig even deeper into a specific type of micronutrient, focusing on water-soluble vitamins in pregnancy.
We will look at what water-soluble vitamins are and how they function in supporting pregnancy, as digging deep into each vitamin and what foods you can eat to optimize your body’s absorption of all the water-soluble vitamins in pregnancy. If you first want a broad overview of micronutrients, you can check out the previous post in this series, Micronutrients in Pregnancy.
Before diving deep into each individual water-soluble vitamin in pregnancy, we are going to do a quick review of what vitamins are.
What are Vitamins and What is their Importance in Pregnancy?
What comes to mind when you think of a vitamin? A basic little gummy that you pop into your mouth in order to provide nutrients for a growing baby? What if vitamins were so much more than a simple prenatal?
That’s right, vitamins are organic compounds essential to almost every function in the human body, including in pregnancy. They play a vital role in metabolism, immune functions, and maintaining healthy organs, be it skin or the heart.
There are 13 vitamins recognized as essential to human function that can be broken into 2 separate categories: Water Soluble Vitamins and Fat Soluble Vitamins.
Water-Soluble Vitamins
Water-soluble vitamins are soluble in water. What this means is that they are able to be dissolved in water for absorption into the body and can be excreted through the urine if there is excess intake.
The water soluble vitamins are:
- Vitamin C
- Vitamin B1 (Thiamine)
- Vitamin B2 (Riboflavin)
- Vitamin B3 (Niacin)
- Vitamin B5 (Pantothenic Acid)
- Vitamin B6 (Pyridoxine)
- Vitamin B7 (Biotin)
- Vitamin B9 (Folate)
- Vitamin B12 (Cobalamin)
Fat-Soluble Vitamins
Fat-soluble vitamins are soluble in lipids, aka fat. What this means is that they are able to be absorbed in the body when enough fat is present in the diet. Because they are not water-soluble, excess fat-soluble vitamins can be stored in the fat tissue of the body for later use.
The Fat-Soluble Vitamins are:
- Vitamin A
- Vitamin D
- Vitamin E
- Vitamin K
The Importance of Vitamins as Micronutrients in Pregnancy
Vitamins are essential micronutrients in pregnancy for the growth and development of the baby and the support of a mother’s changing body. Vitamins can…
- Support genetic transcription
- Boost immune systems
- Promote cell formation in the baby
- Aid in morning sickness reduction
- Prevent birth defects
- DNA Synthesis
- Support collagen and bone formation
Enough review though, you are ready to dive deep into each individual vitamin. We will start with the Water-Soluble Vitamins!
Water-Soluble Vitamins in Pregnancy
VITAMIN C
Vitamin C is probably one of the more commonly known vitamins, and it is a pretty big deal in pregnancy. As mentioned above, it is water-soluble, meaning it dissolves in water.
It is a cofactor (a spark-plug) for many different reactions in the body. It is a powerful antioxidant well know for its key role in immune function, is key in iron absorption, and is involved in the synthesis of collagen/amino acids/neurotransmitters. It is also key in wound healing, healthy gums and teeth, and so much more!
Wow! That is a lot of pretty incredible tasks that Vitamin C aids in completing. Clearly it is important, but how about in pregnancy?
Vitamin C as a Water-Soluble Vitamin in Pregnancy
- Enhances iron absorption, decreasing the risk of Postpartum Hemorrhage
- Supports healthy immune functions to ensure a healthy pregnancy
- Supports collagen formation for baby. Strong collagen formation can also help reduce the risk of tearing at birth for the mother
- Reduction of leg cramps in pregnancy
- Prevention of premature rupture of membranes
How Much Vitamin C to Consume Daily in Pregnancy
I mention in post #1 in this series how RDAs are the bare minimum of what you should be aiming to get in regards to nutrients. This is because RDAs are set at the level that prevents sickness, but not the level that prevents thriving.
That being said, the RDA for Vitamin C as a water-soluble vitamin in pregnancy is 85 mg per day, though you can absolutely aim for more than this. Because Vitamin C is water-soluble, you will excrete excess vitamin C through the urine.
Foods High in Vitamin C
Citrus fruits tend to contain a good amount of Vitamin C, Leafy Greens (though it is hard to absorb nutrients if these aren’t cooked, and Vitamin C can be lost in the heating process), Potatoes, Broccoli, Orange Juice and other organic cold-pressed fruit juices.
VITAMIN B1: THIAMINE
Thiamine is an amazing vitamin that is essential to various functions in the body. These functions include energy metabolism, making it extremely important for organs in the body that expend a lot of energy, such as the brain and heart.
Thiamine as a Water-Soluble Vitamin in Pregnancy
- Supports baby’s brain development
- Enables the conversion of carbs into energy for both mom and baby
How Much Thiamine to Consume Daily in Pregnancy
The RDA for Vitamin B1 is 1.4 mg per day for pregnant mothers. Aim for this, but know you will probably get more than enough through consuming a good-quality whole foods diet.
Foods High in Vitamin B1
High quality meats, fish, freshly prepared legumes, and whole grains are all good sources of thiamine.
Vitamin B2: Riboflavin
Also known as Riboflavin, Vitamin B2, plays similar roles to B1 in energy metabolism. It is also involved in the breakdown of toxins and fats. It is also the cofactor of an important antioxidant. It can play a big role as a water-soluble vitamin in pregnancy
Riboflavin as a Water-Soluble Vitamin in Pregnancy
- Supports the nerve, bone, and muscle development of baby.
- Supports eye development of baby
- Supports energy production in mother
- Could potentially lower risk for preeclampsia
How Much Riboflavin to Consume Daily in Pregnancy
The RDA for Vitamin B2 is 1.4 mg per day for pregnant mothers. Aim for this, but know you will probably get more than enough through consuming a good-quality whole foods diet.
Foods High in Vitamin B2
High quality meats, beef liver, leafy greens, dairy products, and eggs are all good sources of riboflavin.
Vitamin B3: Niacin
Also known as Niacin, Vitamin B3, plays similar roles to B1 in energy metabolism and fatty acid synthesis. It also plays a role in cell communication, gene expression, and antioxidants, being an essential water-soluble vitamin in pregnancy.
Niacin as a Water-Soluble Vitamin in Pregnancy
- Reduces risk of birth defects
- Supports brain development
- Provides energy in mothers
- Reduces morning sickness
How Much Niacin to Consume Daily in Pregnancy
The RDA for Vitamin B3 is 18 mg per day for pregnant mothers. Aim for this, but know you will probably get more than enough through consuming a good-quality whole foods diet.
Foods High in Vitamin B3
High quality meats, liver, fish, potatoes, and rice are all good sources of niacin.
Vitamin B5: Pantothenic Acid
Also known as Pantothenic Acid, Vitamin B5 is involved in various metabolic reactions. It is also involved in the synthesis of heme iron and cholesterol, being a very important water-soluble vitamin in pregnancy.
Pantothenic Acid as a Water-Soluble Vitamin in Pregnancy
- Supports production of red blood cells in mom and baby
- Supports production of sex hormones
- Supports cholesterol development, key to the production of steroid hormones
How Much Pantothenic Acid to Consume Daily in Pregnancy
The Adequate Intake Levels for Vitamin B5 are 6 mg per day for pregnant mothers, though there is not enough data to support this, and intake should probably be higher.
Foods High in Vitamin B5
Properly prepared nuts/seeds, poultry, eggs, dairy, avocados, and mushrooms are all good sources of Pantothenic Acid.
Vitamin B6: Pyridoxine
Also known as Pyridoxine, Vitamin B6 is involved in over 100 reactions in the body, essential to metabolism and protein synthesis as a water-soluble vitamin in pregnancy.
Pyridoxine as a Water-Soluble Vitamin in Pregnancy
- Supports brain and nervous system development in baby
- Helps mom to convert carbs into energy
- Can help relieve morning sickness
How Much Pyridoxine to Consume Daily in Pregnancy
The Adequate Intake Levels for Vitamin B6 are 1.9 mg per day for pregnant mothers each day.
Foods High in Vitamin B6
Properly prepared chickpeas, poultry, fish, bananas, potatoes, and squash are all sources of Pyridoxine. Multiple servings or types of food should be eaten in order to obtain enough.
Vitamin B7: Biotin
Also known as Biotin, Vitamin B7 plays major roles in cell signaling and gene modification as a water-soluble vitamin in pregnancy.
Biotin as a Water-Soluble Vitamin in Pregnancy
- Prevents hair loss
- Prevents brittle nails
- Essential to growth and development of baby
How Much Biotin to Consume Daily in Pregnancy
The Adequate Intake Levels for Vitamin B7 are 30 mcg per day for pregnant mothers each day. The body often becomes deficient in B7 during pregnancy, so it is important to consume a whole food diet rich in vitamin B7 during this time.
Foods High in Vitamin B7
Egg yolk, salmon, beef, sweet potatoes, nuts, and seeds are all good sources of Biotin.
Vitamin B9: Folate
Also known as Folate, Vitamin B9 is a water-soluble vitamin in pregnancy that is a necessary playing in DNA/RNA synthesis. It is critical during times of rapid development, like in pregnancy, due to its role in cellular division. It also plays a large role in red and white blood cell formation and protein synthesis.
Folate as a Water-Soluble Vitamin in Pregnancy
- Prevention of neural tube defects
- DNA Formation in Baby
- Brain development in Baby
How Much Folate to Consume Daily in Pregnancy
The Adequate Intake Levels for Vitamin B9 are 600 mcg per day for pregnant mothers each day.
Foods High in Vitamin B9
Dark leafy greens, citrus fruits, eggs, and avocado are all good sources of Folate. Take note that heating foods causes much of folate to be lost, so consuming raw fruits and veggies allows for more to be consumed.
Vitamin B12: Cobalamin
Also known as Cobalamin, Vitamin B12 is a necessary for nervous system and red blood cell development. It works together with folate to synthesize DNA, so it deserves lots of attention as well in pregnancy.
Cobalamin as a Water-Soluble Vitamin in Pregnancy
- Development of baby’s brain and spinal chord
- Creates healthy red blood cells
- synthesizes DNA
How Much Cobalamin to Consume Daily in Pregnancy
The Adequate Intake Levels for Vitamin B12 are 2.6 mcg per day for pregnant mothers each day.
Foods High in Vitamin B12
Liver, fish, dairy, eggs, and meat all contain Cobalamin. However, Vitamin B12 is very complex in its absorption process. Ensuring that digestion is working properly will help to ensure that it is actually being absorbed.
How to Get Started in Consuming the Right Water-Soluble Vitamins in Pregnancy
It does not have to be super complicated or difficult to get all of the necessary micronutrients in pregnancy, including water-soluble vitamins. My top tips are to first make sure your gut health is in order. This way you will be able to absorb the vitamins and minerals that you take in. Also ensure you are being adequately hydrated, and are consuming enough fat to absorb your vitamins. Hydration is key in absorbing a water-soluble vitamin, due to the fact that these dissolve through exposure to water.
If you choose to take a prenatal, ensure it is of high quality. Ones off of the grocery store shelf will probably not meet the mark. Choose one with folate instead of its synthetic form, folic acid. If you need a good quality prenatal, check out Needed.
Through diligence you can get various water-soluble vitamins in pregnancy so that both you and your baby can flourish!
