Needs for almost every B vitamin go up during pregnancy and breastfeeding. Here's what changes, and why your prenatal should come first.
Written by Vita Globe Editorial Team | Reviewed against NIH Office of Dietary Supplements guidance | Updated October 7, 2026
Quick Answer
Folate needs rise to 600mcg DFE in pregnancy, and anyone who could become pregnant should get 400mcg of folic acid daily to lower the risk of neural tube defects[1]. B12, B6, biotin and pantothenic acid needs also rise[2][3][4][5]. A prenatal vitamin usually covers these. Don't add a B complex on top without asking your provider.
In this article
How do B vitamin needs change in pregnancy and breastfeeding?
- Folate: 400mcg DFE normally, 600mcg in pregnancy, 500mcg while breastfeeding[1]
- B12: 2.4mcg normally, 2.6mcg in pregnancy, 2.8mcg while breastfeeding[2]
- B6: 1.3mg normally, 1.9mg in pregnancy, 2.0mg while breastfeeding[3]
- Biotin: 30mcg normally, 35mcg while breastfeeding. At least a third of pregnant women develop marginal biotin deficiency[4]
- Pantothenic acid: 5mg normally, 6mg in pregnancy, 7mg while breastfeeding[5]
Why does folic acid matter before pregnancy?
The neural tube, which becomes the baby's brain and spine, forms in the first weeks, often before someone knows they're pregnant. That's why the advice is 400mcg of folic acid daily for anyone who could become pregnant, and the U.S. Preventive Services Task Force recommends 400 to 800mcg starting at least a month before conception[1].
Why does B12 matter for vegan moms?
Exclusively breastfed babies of vegan mothers can develop B12 deficiency, which can harm development[2]. If you're vegan or vegetarian, make sure your prenatal or another source covers B12, and ask about testing. See B Complex for Vegans and Vegetarians.
Do you need a B complex if you take a prenatal?
Usually not. Most prenatals already include folic acid, B12 and B6. Adding a B complex can push folic acid above what your provider intends. Our B Complex is not a prenatal vitamin. Only add it if your healthcare provider recommends it. Related reading: What Are Most Prenatal Vitamins Missing?
Our option
Vita Globe Vitamin B Complex Gummies
An everyday B complex for adults, not a prenatal. If you're pregnant or breastfeeding, check with your provider before taking it.
Frequently asked questions
Is B6 safe for morning sickness?
B6 is sometimes recommended for nausea in pregnancy, but take it only as your provider directs.
Can I take B complex while trying to conceive?
Folic acid is the priority. A prenatal is usually the better choice. Ask your provider.
Is methylfolate better in pregnancy?
The CDC still recommends folic acid, including for people with MTHFR variants[1].
Sources
- NIH ODS. Folate Fact Sheet for Health Professionals. ods.od.nih.gov
- NIH ODS. Vitamin B12 Fact Sheet for Health Professionals. ods.od.nih.gov
- NIH ODS. Vitamin B6 Fact Sheet for Health Professionals. ods.od.nih.gov
- NIH ODS. Biotin Fact Sheet for Health Professionals. ods.od.nih.gov
- NIH ODS. Pantothenic Acid Fact Sheet for Health Professionals. ods.od.nih.gov
About the Vita Globe Editorial Team
The Vita Globe Editorial Team researches and writes our wellness content from peer-reviewed research and guidance from bodies such as the NIH and FDA. We cite sources inline and update articles when the evidence changes.
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. This article is for informational purposes only and is not a substitute for medical advice. Talk to your healthcare provider before starting any new supplement, particularly if you are pregnant, nursing, taking medication, or managing a health condition.
