Vitamin B12 During Pregnancy | BabyCenter

Growing a whole human takes serious nutrients – and vitamin B12 is one of the MVPs. Here's why it matters, how much you need, and how to get it (especially if you're not big on meat or dairy).

Key Takeaways

• Vitamin B12 helps build your baby's brain, spinal cord, and red blood cells and supports healthy DNA development.
• You need 2.6 micrograms of B12 daily while pregnant and 2.8 mcg while breastfeeding.
• B12 is found in animal products and some fortified foods – so if you're vegan or vegetarian, talk to your doctor about supplements.

Why you need vitamin B12 during pregnancy

Vitamin B12 is essential for the development and function of your baby's brain and spinal cord, and for forming healthy red blood cells. Vitamin B12 also helps make DNA, the genetic material in all your baby's cells.

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Some studies suggest that babies born to women with low levels of vitamin B12 during pregnancy may have an increased risk of neural tube defects.

Curious what your tiny roommate is up to this week? The BabyCenter appOpens a new window gives you week-by-week updates on your baby's brain, body, and everything in between – so you'll always know what's developing and why it matters.

How much vitamin B12 do pregnant women need?

When you're pregnant or breastfeeding, you need slightly more vitamin B12 than usual.

• Pregnant women: 2.6 micrograms (mcg) per day
• Breastfeeding women: 2.8 mcg per day
• Nonpregnant women: 2.4 mcg per day

Best foods with vitamin B12 during pregnancy

Vitamin B12 is only naturally found in animal products, like fish, meat, poultry, eggs, and dairy. Plant foods don't have vitamin B12 unless they're fortified. If you're looking for foods fortified with B12, breakfast cereals as well as some soy and other plant milks are good bets. Check labels to be sure.

"Since finding out [my vitamin B12] is low, I started eating more meat, and at least one serving of red meat a day. I wasn't really eating meat at all before now – I'm a carb girl," shares BabyCenter Community member Cocobean2024.

Here are some good food sources of vitamin B12:

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• 3 ounces of cooked clams, without shells: 17 mcg
• 3 ounces of cooked oysters: 14.9 mcg
• 1/4 cup of fortified nutritional yeast: 8.3 to 24 micrograms, depending on the brand
• 3 ounces of cooked Atlantic salmon: 2.6 mcg
• 3 ounces of cooked ground beef, 85% lean: 2.4 mcg
• 8 ounces of 2% milk: 1.3 mcg
• 6 ounces of plain, fat-free yogurt: 1.0 mcg
• 1 serving of fortified breakfast cereal: 0.6 mcg
• 1 1/2 ounces of cheddar cheese: 0.5 mcg
• 1 large cooked egg: 0.5 mcg

(A 3-ounce serving of meat or fish is about the size of a deck of cards.)

Do you need a vitamin B12 supplement during pregnancy?

You may need a vitamin B12 supplement if you're a vegan or vegetarian, you don't eat B12-fortified foods every day, and your prenatal vitamin doesn't include B12. Check with your healthcare provider to make sure you're getting enough vitamin B12 from your pregnancy diet or prenatal vitamin.

If you're really low on vitamin B12, your healthcare provider might recommend getting a shot. 

"I went on the B12 shots, and honestly they have been amazing," says Community member musicdesign. "My doctor gives me one once a month and I feel better."

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