Pregnancy places high demands on your body. As you nourish a growing baby, you require more of certain vitamins and nutrients, including vitamin B12 and folate. It’s important to not only understand why these vitamins matter and how they work together, but also how to manage your levels.
Vitamin B12 supports energy and red blood cell production
Vitamin B12 (also called cobalamin) helps your body convert food into glucose for energy. It also helps your body produce red blood cells, which carry oxygen throughout your body. An adequate supply of vitamin B12 prevents a type of anemia that depletes red blood cells.
Without enough vitamin B12, you may feel extremely fatigued. Vitamin B12 deficiency can also lead to symptoms such as muscle weakness, intestinal issues, constipation, nerve damage and mood changes.
During pregnancy, vitamin B12 is key to supporting the health of your nervous system. Healthy vitamin B12 levels also help your body metabolize fats, carbohydrates and protein, which contributes to improved energy, mood and stress levels. For a developing baby, adequate vitamin B12 during pregnancy is essential for brain and spine development.
How do vitamin B12 and folate work together?
As vitamin B12 supports energy and red blood cell production, it works closely with another B vitamin: vitamin B9, also called folate or folic acid.
Folate similarly helps form red blood cells and DNA synthesis to support healthy cell growth and function.
During pregnancy, folate also works with vitamin B12 to support the baby’s brain and spinal cord development (neural tube formation). Maintaining optimal levels of vitamin B12 and folate during pregnancy can reduce the risk of birth complications such as neural tube defects and spina bifida.
How much vitamin B12 and folate do I need?
Vitamin B12 and folate needs differ depending on age, whether you are pregnant or if you are trying to conceive.
The CDC recommends that all women of reproductive age take certain prenatal vitamins, including 400 micrograms (mcg) of folic acid each day, in addition to consuming food with folate from a varied diet, to help prevent some major birth defects of the baby’s brain (anencephaly) and spine (spina bifida).
Where to get vitamin B12 and folate
The best sources of vitamin B12 include meat, fish, eggs and dairy. Some foods are also fortified with vitamin B12, such as certain breakfast cereals or nutritional yeast.
Vitamin B12 only occurs naturally in foods from animals. Vegans and vegetarians may require supplements. If you’re concerned about your vitamin B12 levels, talk to your healthcare provider about whether taking supplements is right for you.
Folate, on the other hand, occurs naturally in fruits (especially oranges and orange juice) and vegetables (e.g., asparagus, Brussels sprouts, dark leafy greens like spinach). It’s also sometimes found in enriched grains like bread, flour, cornmeal, pasta and rice.
If you are trying to conceive or currently pregnant, ask your healthcare provider about a vitamin b12 and folate test and whether supplements are right for you.
