Eating for Two: Part 7 – Niacin, Riboflavin, Thiamin, & Pantothenic Acid

Niacin, Riboflavin, Thiamin and Pantothenic Acid

These are the last nutrients we know pregnant women need to boost their intake of. It's natural for pregnant bodies to crave diets richer in these specific nutrients. Just like the others we've discussed, niacin, riboflavin, thiamine, pantothenic acid, and omega-3 fatty acids all need to become more prominent in a pregnancy diet. While other nutrients like fiber, selenium, vitamin A, and vitamin C also need a slight increase, it's not as significant as the overall rise in calorie needs.

Hearing "niacin, riboflavin, thiamin, and pantothenic acid" might sound a bit technical, or perhaps familiar from cereal boxes. Since they're commonly found in supplements, deficiencies are rare. These all act as coenzymes, playing a vital role in various metabolic processes for both mom and baby.

You can find niacin naturally in whole grains, beans, nuts, meat, fish, and poultry. Riboflavin is present in whole grains, milk, meats, and liver. Thiamin is mainly in whole grains and also abundant in pork. Pantothenic acid is widely distributed in whole grains, yeast, potatoes, tomatoes, eggs, broccoli, chicken, beef, and, you guessed it, liver.

These vitamins are included in prenatal supplements, unlike the final two nutrients on our list.