Eating for Two: Part 5 – Vitamin B6 and Iodine

Vitamin B6 and Iodine

During pregnancy, only two other nutrients see their requirements jump by over 40%. These are vitamin B6 and iodine, one vitamin and one mineral.

Vitamin B6, also known as pyridoxine, is actually a collection of six closely related compounds. These six act as coenzymes in more than 100 vital metabolic processes. They're involved in creating serotonin and other neurotransmitters that boost mood and cognitive function. B6 is crucial for healthy brain and muscle function, and the body uses it to help eliminate excess metals. Most B6 is stored in muscles for extended periods.

Pregnant women need 1.9 mg of vitamin B6 daily. Most resources indicate B6 is primarily found in milk, muscle meats, and organ meats like liver. While present in meats, B6, like folate, can be degraded by cooking. Organic milk is an excellent source! B6 is also abundant in many fruits, vegetables, grains, nuts, seeds, legumes, fish, poultry, and meats. A baked potato offers about 0.7 mg post-cooking, similar to a raw banana. Half a cup of cooked beans provides slightly less, but the same amount as half a cooked chicken breast. A 3 oz serving of pork loin contains 0.42 mg, comparable to an avocado, a 12 oz glass of tomato juice, or 2 oz of sunflower seeds. A 3 oz serving of roast beef has around 0.32 mg, about the same as 2 oz of walnuts or a cup of spinach.

On average, women in America consume about 1.4 mg of B6 daily, which is sufficient for their non-pregnant needs. Increasing the variety of whole foods in your diet should cover your pregnancy requirements. Additionally, prenatal vitamins typically contain ample B6.

Iodine is a mineral essential for proper thyroid gland function. This is particularly important for fetal development, as thyroid hormone regulates the growth of the brain, heart, kidneys, muscles, and pituitary gland. Mothers also require increased iodine for their own health during pregnancy.

Iodine is plentiful in seafood and plants cultivated in marine environments. Even in areas where the sea has receded, if the soil retains its iodine content, this mineral is absorbed by plants and subsequently by the milk of livestock that consume those plants. Pregnant women are naturally inclined to consume some of these foods. Nowadays, iodized salt is incorporated into so many foods that iodine deficiency during pregnancy is uncommon.