Vitamin B3, also known as niacin, is an essential nutrient that plays an important role in a variety of bodily functions, including maintaining healthy skin, nerves, and digestion. However, recent reports have suggested that supplementation of this during pregnancy could have even greater benefits, including preventing miscarriages and birth defects.
So, what is the importance of vitamin B3 during pregnancy, and how much should pregnant women be getting?
Benefits of Vitamin B3 during Pregnancy
Vitamin B3 is essential during pregnancy for the healthy development of the foetus. It has been shown to help prevent birth defects, including cleft palate and heart abnormalities, as well as reduce the risk of miscarriage.
Vitamin B3 is also important for maintaining healthy skin and nerves, which can help prevent some of the common pregnancy-related conditions such as acne and mood swings.
Vitamin B3 Deficiency
A deficiency in vitamin B3 can lead to a variety of health issues, including digestive problems, skin rashes, and even dementia. During pregnancy, a deficiency in this nutrient can increase the risk of miscarriage and birth defects, making it especially important for pregnant women to ensure they are getting enough of this essential nutrient.
How Much Vitamin B3 Can Pregnant Women Have
The recommended daily intake of vitamin B3 during pregnancy varies depending on the woman’s age and stage of pregnancy.
According to the National Institutes of Health, the RDA for pregnant women is 18 milligrams (mg) per day. However, it is important to note that pregnant women should not exceed 35 mg of vitamin B3 per day, as high doses can cause flushing and other side effects.
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Sources of Vitamin B3
Fortunately, there are many foods rich in vitamin B3 that pregnant women can easily incorporate into their diets. Some of the best sources include:
- Chicken breast: 8.9 mg per 100 grams (g)
- Tuna: 8.5 mg per 100 g
- Turkey: 8.2 mg per 100 g
- Salmon: 8.1 mg per 100 g
- Pork: 6.3 mg per 100 g
- Peanuts: 12.1 mg per 100 g
- Mushrooms: 5.7 mg per 100 g
- Green peas: 2.1 mg per 100 g
- Avocado: 1.7 mg per 100 g
In conclusion, while there have been reports that supplementation with Vitamin B3 during pregnancy may prevent miscarriages and birth defects, it is important to exercise caution before starting any new supplements.
As with any nutritional advice during pregnancy, it is best to consult with a healthcare professional to determine the appropriate level of supplementation based on individual needs and medical history.
Furthermore, it is important to remember that a balanced diet rich in whole foods is the foundation for a healthy pregnancy. While Vitamin B3 is an important nutrient during pregnancy, it is not a replacement for a healthy and varied diet.
Image Source: iStock
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