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Vitamin B: Therefore, You Should Not do Without it Before and During Pregnancy

In order to avoid a so-called neural tube defect in the baby, you should take folic acid before and during pregnancy. You can find out when and how much in this article.

Vitamin B folic acid: when should you take the tablets?

With a balanced and varied diet, healthy adults usually do not need to take dietary supplements. An exception is folic acid – the synthetic form of the B vitamin folate.

The BfR recommends taking 400 grams of folic acid daily in the first trimester of pregnancy in addition to the usual diet, which should be as rich in folate as possible. Women who want to have children should also deal with the topic. Because according to a new flyer from the BfR

There is a reason for the point in time: the development of the central nervous system begins around three weeks after conception, with the so-called neural tube

Vitamin B: Which foods contain folate?

Noisy
Leafy greens like spinach and salads
tomatoes
legumes
nuts
oranges
sprouts
wheat germ
whole grain products
potatoes
liver
eggs
For a folate-rich diet, the DGE recommends eating at least three servings of vegetables a day. When preparing, you should make sure that you only wash and steam the vegetables briefly and without chopping them up. You shouldn’t boil it or keep it warm. It is also advisable to eat whole grain products, milk and milk products, and the occasional liver every day. However, the DGE advises avoiding liver in the first trimester of pregnancy.

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Tips and Foods Against Vitamin B Deficiency

Tips and foods against vitamin B deficiency at a glance. Vitamin B is a vitamin group made up of eight vital substances. Each of the substances can be lacking and is to be compensated for in a targeted manner.

Home remedies and foods with vitamin B

Vitamin B6, B12, and folic acid are particularly important for your health and well-being. The metabolism is disturbed in the event of a deficiency. Stress from long-term stress or caring for relatives is often the result.

The vitamin B deficiency in water-soluble B vitamins

Vitamin B is a vitamin group consisting of eight vital substances. These are the vitamins B1 (thiamine), B2 (riboflavin), B3 (niacin, nicotinic acid), B5 (pantothenic acid), and B6 ​​(pyridoxine), B7 (biotin), B9 (folic acid), B12 (cobalamin). Women in the first trimester of pregnancy and who want to have children should take 0.4 milligrams of folic acid a day. Vegans may need more vitamin B12. However, excessive doses of B6, folic acid, and nicotinic acid can cause nerve damage. Our tips compensate for a deficiency.

1) Folic acid (B9) in fortified salt

Too much salt is not healthy, so the right salt is important. Salt enriched with folic acids, such as the Bad Reichenhall iodized salt, contains 100 micrograms of folic acid. The German Society for Nutrition recommends 400 micrograms for young people and adults and 600 for pregnant women who can hardly manage with nutrition alone.

2) Folic acid in food

Green leafy vegetables contain a lot of folic acids. Because the vitamin is sensitive to light, air, and heat, eat it fresh or raw. Add legumes and whole grains to your diet. At the top are beef liver (590 micrograms/100 g), wheat germ (520), and chickpeas. Egg yolks are also rich (a 60g egg has 40 micrograms). Many multifruit and multivitamin juices contain folic acid. Frequent consumption and additional vitamin preparations could become too much. Preparations that contain other vitamins or minerals in addition to folic acid have no effect with an adequate diet.

3) Folic acid in the vitamin supplement

With the exception of “Radiopharm” (400 micrograms per tablet), the folic acid preparations tested by Stiftung Warentest were not recommended because they exceeded the recommended intake.

4) Food for vitamin B1 deficiency

Typical symptoms of vitamin B deficiency are also neurological disorders, cardiac muscle weakness, and general muscle atrophy. Memory can suffer in alcoholics. In addition to less alcohol, foods such as fish, grain products, legumes, and pork should be eaten more often.

5) Vitamin B2 for fat and protein breakdown

One to two milligrams of B2 a day protects red blood cells and the lens of the eye and creates healthy skin, mucous membranes, and intact nails. A shortage is rare in this country. Yeast, cereals, legumes and milk, cheese, and offal contain a lot of vitamin B2.

6) Vitamin B3 for more energy

The need for niacin is energy-dependent. It converts supplied fats, carbohydrates, and proteins into energy. A varied, fresh diet easily covers the need. With animal foods such as liver and fish, meat and whey products, as well as whole grain products, legumes and potatoes, mushrooms and bananas, and coffee, you are there.

7) Vitamin B5 for a weakened immune system

The body needs B5 or pantothenic acid for carbohydrate, fat, and protein metabolism and also for wound healing and a healthy immune system. The vitamin is found in almost all animal and plant foods. The innards such as liver and kidneys, as well as herring, yeast, egg yolks and legumes, cauliflower, and mushrooms, are particularly good.

8) Vitamin B6 for protein metabolism and formation of amino acids

The body needs one to two milligrams per day. The need is usually covered with a balanced diet, even in pregnant women or athletes. There is a lot of vitamin B6 in yeast, cereals, bananas, and vegetables as well as in offal, milk, and eggs.

9) Vitamin B7 Biotin for hair, skin, and nails

The best way to meet your vitamin B7 needs is with a fresh, balanced diet. Food rich in biotin is legumes, whole grain products, soy products, egg yolk, yeast, and nuts.

10) Vitamin B12 for new cells as well as functioning nerves

B12 is important for the synthesis of genetic material, cell renewal, and nerves. In addition, the folic acid needs the vitamin for activation. Vitamin B12 is found almost exclusively in animal products. Only sea buckthorn is an exception when processing the fruit peel.

11) Vitamin B overdose

A vitamin B deficiency cannot occur with a healthy diet, but an overdose can cause damage. Most B vitamins are safe. Exceptions are vitamin B3, B5, B6, and folic acid.

High doses of vitamin B3 cause itching, nausea, heartburn, and bouts of redness and hot flashes. Excessive intake of vitamin B5 leads to gastrointestinal disorders. Prolonged vitamin B6 overdose is neurologically noticeable. A folic acid excess leads to insomnia, nervousness, and gastrointestinal problems. Too much folic acid impairs the effectiveness of anti-epileptic drugs.

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Vitamin B in Food: It is Contained Here

Vitamin B is found in many foods that should be part of a healthy diet. You can find out here which different B vitamins there are, what we need them for and how to avoid a deficiency.

Vitamin B plays an important role in metabolism and blood formation. There are eight different B vitamins in total. These are not consecutively numbered. This is because substances were repeatedly referred to as B vitamins that were ultimately not vitamins. Therefore, the group of B vitamins ranges from vitamin B1 to vitamin B12.

With the exception of B12, vitamin B is found in many plant-based foods. In this way, you can easily cover your need for the first seven B vitamins as part of a vegan diet.

Vitamin B1, B2 and B3 in food

Vitamin B1 is also known as thiamine and is particularly important for the breakdown of carbohydrates. The daily requirement for adults is one to 1.3 milligrams. It is found in large amounts in the husks and germs of grain. If you eat enough whole grain products, you don’t have to worry about a thiamine deficiency. Potatoes and legumes are also good sources.
Vitamin B2 is also known as riboflavin and plays an essential role in various metabolic and growth processes. The daily requirement for adults is one to 1.4 milligrams. Again, whole grains are a good source. In addition, riboflavin is found in relatively high amounts in many animal products, but also in nuts and some vegetables (such as broccoli, asparagus, spinach and mushrooms).
Vitamin B3, also known as niacin or nicotinic acid, is also involved in many metabolic processes. It also helps keep our skin and mucous membranes healthy. The daily requirement is eleven to 16 milligrams. Vitamin B3 is also found in high amounts in animal foods. Whole grain products, legumes, mushrooms, nuts and seeds, and some types of fruit and vegetables are important sources for vegans.

Vitamins B5 and B6

Another B vitamin is pantothenic acid or vitamin B5. Vitamin B5 is also involved in energy metabolism and, together with other vitamins, ensures a functioning immune system. The daily requirement is six milligrams. Since this vitamin B is also found in almost all foods, it is not difficult to reach this value. In this case, particularly good sources are whole grain products, nuts, vegetables and animal products such as eggs and milk.
Vitamin B6 is also known as pyridoxine. In addition to the metabolism (especially of protein), it affects the hormone balance and is important for the nervous system. The daily requirement is between 1.4 and 1.6 milligrams. Vitamin B6 is also found in most foods. It is particularly abundant in green vegetables, whole grain products, legumes, potatoes, nuts, as well as dairy products, eggs, meat and fish.

Vitamin B in food: biotin and folic acid

You can also find vitamin B7 under the names vitamin H and biotin. In addition to its great importance for the metabolism, it is significantly involved in cell formation, as well as DNA and protein synthesis. It also promotes healthy skin and hair growth. The daily requirement is 30 to 60 micrograms and is reached quickly, since biotin is also found in a large number of foods. Egg yolks, legumes, nuts, oats, whole grains, vegetables (e.g. spinach) and fruit (e.g. apples and bananas) are particularly rich in this B vitamin.
Vitamin B9 is usually just referred to as folic acid or folate. It is particularly involved in blood formation and cell division. It also plays a crucial role in embryonic and early childhood development. Women who want to have children should therefore ensure that they are getting enough folic acid before they become pregnant. The daily requirement of folic acid for adults is about 300 micrograms. This value is almost twice as high for pregnant women. Folic acid is found in high amounts in green leafy vegetables such as lamb’s lettuce or spinach, as well as in beetroot, broccoli, Brussels sprouts, whole grain products, nuts, egg yolks and other animal products.

Get vitamin B12 from food

With vitamin B12 or cobalamin, the group of B vitamins is complete. It is very important for the formation of new blood cells, cell division, gene metabolism and the health of our nerve cells. Unlike other vitamins, vitamin B12 cannot be absorbed directly through the intestines. It must first combine with a substance from the gastric mucosa, the so-called intrinsic factor.

Since people over the age of 60 generally produce less stomach acid, they are particularly susceptible to a deficiency. The recommended daily dose of four micrograms is therefore sometimes not enough. In this case, it may be necessary to supplement B12 under medical supervision.

Since biologically usable cobalamin is found almost exclusively in animal products, vegans should also supplement B12. As part of a vegetarian diet, you can get B12 from dairy products and eggs. However, there can also be an undersupply here. It is therefore best to have your blood values ​​checked regularly.

If you want to supplement B12, you can resort to capsules, drops, or an occasional B12 injection by healthcare professionals. B12 is also found in very small amounts in fermented products and some types of algae. However, this is by no means sufficient to cover the daily requirement.

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