Prenatal Vitamins are very important for fertility and during pregnancy to ensure both Maternal and Fetal health, it is essential to choose a high-quality whole food based prenatal vitamins. I also recommend introducing foods that are essential for fertility and pregnancy into your diet form natural sources. The followings are some examples of Vitamins and mineral important for fertility and pregnancy and their natural sources.

B1 (Thiamine): Important for fetal brain development. 1.4 mg/day. Natural sources include:

• Peas
• Oats
• Pork
• Lentils
• Pecans
• Salmon
• Brazil Nuts
• Dried Beans
• Wheat Germ
• Nutritional Yeast
• Whole Grain Pasta
• Fortified bread or Cereals

B2 (Riboflavin): For fetal and maternal eye and skin health. 1.4 mg/day. Rich in whole grains and dark leafy vegetables. Natural sources of B2

• Almonds (roasted is an excellent source)
• Sweet Potatoes
• Carrots
• Oats
• Peas
• Tempeh
• Broccoli
• Spinach
• Fenugreek
• Asparagus
• Mushrooms
• Whole Grains
• Nutritional Yeast
• Fortified Cereals
• Brussel Sprouts
• Cheese:  cottage and ricotta
• Milk
• Eggs
• Natural Yogurt
• Wild Salmon (highest concentration of B2 found in animal sources)
• Pork, Chicken, Beef (Liver and Kidney offer high amounts)

B3 (Niacin): It can help maternal digestion, reduce nausea and help with migraines, dosage of 18 mg/day is required during pregnancy( Do NOT over dose). Natural sources of B3 are:

• Turkey
• Venison
• Wild Salmon
• Chicken Breast
• Peanuts
• Cremini Mushrooms
• Liver
• Tuna
• Peas
• Tahini
• Kidney Beans
• Grass-fed Beef
• Sunflower Seeds
• Avocados
• Asparagus
• Tomatoes
• Bell Peppers
• Sweet Potato
• Brown Rice

Vitamin B5 (Pantothenic acid): good for leg cramps during pregnancy, 6 mg/day. Natural sources:

• Sunflower Seeds
• Sweet Potato
• Avocado
• Whole Grains or Fortified Cereals
• Cremini Mushrooms
• Oats
• Organic Corn
• Cauliflower
• Wild Salmon
• Chicken Breast
• Milk
• Oranges
• Bananas
• Sun-dried Tomatoes
• Egg yok
• Brown rice
• Cashew nuts
• Broccoli

Vitamin B6 (Pyridoxine): Important for fetal brain development and nervous system, prevents low birth weight, alleviates nausea during pregnancy, it aids in production of maternal serotonin and norepinephrine (important neurotransmitters), maintains healthy blood sugar level. Dosage 25-50 mg/day, DO NOT take over 100 mg/day since it can cause neuropathy. Natural sources for B6 are:

•  Garlic
• Beans
• Sweet Potatoes
• Chickpeas
• Avocados
• Hazelnuts
• Sunflower Seeds
• Brown Rice
• Prune Juice
• Spinach
• Bananas
• Papayas
• Chicken
• Pork Loin
• Wild Salmon
• Turkey
• Grass-fed Beef
• Safe-Catch Elite Tuna
• Bananas
• Papayas
• Whole grain cereals

B7 (Biotin): Helps with hair, skin, and nails, important for embryo’s growth. The recommended dosage is 30 mcg/day (35mcg/day for breastfeeding women). Natural sources for B7 are:

• Oats
• Avocado
• Spinach
• Broccoli
• Cauliflower
• Legumes
• Royal Jelly
• Fortified Cereal
• Brewer’s Yeast
• Blackstrap Molasses
• Swiss Chard
• Wild Salmon
• Mushrooms
• Wheat Bran
• Cheese
• Raspberries
• Cauliflower
• Egg Yolk
• Chicken
• Potatoes
• Soy
• Milk
• Nuts
• Liver
• Pork

B9 (Folic acid): required amount: 1000-1700 mcg/day, it prevents neural tube defect, brain defect, spinal cord defect, hear defect, it also prevents cleft lip, cleft palate, reduces the risk of preeclampsia. It is important for the health of placenta. It is important for the DNA synthesis of and development of the fetus. B9 is essential in formation of red blood cells and prevents anemia

• Lentils
• Spinach
• Great Northern Beans
• Fortified Cereals
• Asparagus
• Avocado
• Peas
• Nuts
• Dried Beans
• Egg Noodles
• Beef Liver
• Sprouts

B12 (Cobalamin): Combined with folic acid, it prevents fetus’s spinal defect and other nervous system problems in the developing fetus, the dosage is 2.6 mcg/day. Natural sources of B12 are:

• Wild Salmon
• Poultry
• Shrimp
• Grass-fed Beef Liver or Tenderloin
• Yogurt
• Fortified Cereals
• Red Meat
• Swiss Cheese
• Milk
• Cottage Cheese
• Cod
• eggs

Iron: helps hemoglobin in red blood cells and myoglobin in muscle cells carry oxygen throughout the body. It is needed for chemical reactions in body and for making amino acids, collagen, neurotransmitters, and hormones. Recommend daily level is 18 mg, up to 30 mg for women trying to get pregnant. Supplementation is required for women trying to conceive, vegetarian and vegans.  Foods with high Iron levels are:

• Red meat
• Poultry
• Eggs
• Fruits
• Green vegetables
• Fortified bread, and grain products. Eating meat
• Beans
• Dark leafy green can boost the absorption of vegetable source of Iron up to three times
• Foods with high level of vitamin C (Citrus) also increase Iron absorption.

Vitamin D: It has an important to signal intestine to absorb calcium into blood stream, it is important to regulate immune system. Evidence shows that adequate vitamin D intake prevents osteoporosis. Inadequate levels of vitamin D can lead to muscle weakness. Some studies show that low level of vitamin D can cause higher risk of heart disease and high blood pressure. Cross sectional studies have linked low vitamin D level with depression. High blood vitamin D level has been linked to lower level of colon cancer. Dosage of Vitamin D is 1000 IU/day (more if you have low levels). Natural sources for Vitamin D can be found in:

• Fatty fish
• Fortified milk
• Fortified yogurt
• Fortified juices and breakfast cereals
• Exposure of skin to UVB rays enables body to make vitamin D.
• Cooked salmon
• Cooked mackerel
• Tuna fish,
• Sardines

Zinc: important for fetal brain development and mom’s immune system. It also slightly helps with preterm labor. The dosage is 20 mg/day. Foods high in Zinc are:

• Oysters
• Beef shank
• Alaskan king crab
• Dark meat turkey
• Pork
• Cashews

Selenium: 50-70mcg, it is important for fetal nervous and immune system. Low levels can cause miscarriage. Natural sources for Selenium are:

• Brazilian nut
• Tuna
• Beef
• Cod
• Chicken breast
• Egg
• Cottage cheese

My office is located in Encino and I specialize in women’s health, fertility, pregnancy, and menopause using Acupuncture, Chinese herbal Medicine, Western herbal medicine and Nutrition.