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When it comes to pregnancy nutrition, vitamin B12 might not be the first nutrient on your mind — but it absolutely should be. This powerhouse vitamin plays a starring role in your baby’s brain development and helps prevent serious birth defects [*].
Still, it’s natural to wonder: Is taking B12 while pregnant safe? And how much is just right?
Let’s cut through the confusion. In this article, we’ll explore why B12 deserves a spot on your pregnancy checklist, how much you really need, and the safest ways to get it — so you can feel confident and supported every step of the way.
Vitamin B12, also known as cobalamin, is a water-soluble vitamin that supports DNA synthesis, red blood cell formation, and neurological function. Your body can’t make B12 on its own, so it must be absorbed through food or supplements [*]. It’s naturally found in animal-based foods like meat, poultry, fish, eggs, and dairy — and it’s added to some fortified cereals, plant-based milks, and nutritional yeast [*].
Since B12 is water-soluble, your body excretes what it doesn’t use, making it generally safe, even in higher doses [*].
Your body is working overtime during pregnancy — growing a new human requires more of almost every nutrient, including B12. This vitamin supports your baby’s development and helps protect your own health during a demanding time [*].
B12 works hand-in-hand with folate (vitamin B9) to ensure the proper formation of your baby’s brain and spinal cord. Low levels of B12, especially during the first trimester, have been linked to neural tube defects (NTDs) such as spina bifida and anencephaly [*].
B12 is necessary for producing healthy red blood cells. Without enough of it, you may become anemic — leading to fatigue, shortness of breath, dizziness, and complications during labor and delivery [*].
B12 influences neurological growth. Some studies suggest that babies born to B12-deficient mothers may experience delays in speech, memory, and attention during early childhood [*].
DNA replication is essential in early fetal development. B12 is critical for cell division and organ formation, especially during the rapid cell growth of the first trimester [*].
Though more research is needed, B12 deficiency has been linked to mood swings, irritability, and low energy in pregnant individuals. Adequate B12 may reduce symptoms of prenatal depression and mental fog [*][*].
Now that we understand why B12 is so important, let’s look at how much you actually need during pregnancy.
The Recommended Dietary Allowance (RDA) for vitamin B12 during pregnancy is 2.6 micrograms (mcg) per day. This requirement increases slightly from the 2.4 mcg recommended for non-pregnant adults to account for fetal needs. Breastfeeding mothers need even more — 2.8 mcg per day [*].
Yes — B12 is safe and often necessary during pregnancy.
Many women get B12 from prenatal vitamins and food, but if you follow a vegetarian or vegan diet, have had GI surgery, or have certain conditions (like pernicious anemia), you might need extra support [*].
Because B12 is water-soluble, it poses a very low toxicity risk. Your body excretes what it doesn’t use via urine. However, it’s still best to supplement under medical guidance [*].
While the RDA is 2.6 mcg, studies show that higher doses of up to 1,000 mcg (1 mg) daily are generally considered safe during pregnancy, especially when treating deficiency [*].
According to the National Institutes of Health (NIH), no Tolerable Upper Intake Level (UL) has been established for B12, indicating that the risk of harm from high doses is low [*].
However, always consult with your OB-GYN or midwife before starting any new supplement, particularly at higher-than-recommended doses.
Your provider may recommend high-dose B12 supplements or injections if you are [*]:
Yes. Most prenatal vitamins contain between 2.6 to 12 mcg of B12, typically enough to meet daily needs for most individuals [*].
However, if your needs are higher due to diet or absorption issues, a standalone B12 supplement may be advised. Be sure to check the form — methylcobalamin is more bioavailable than cyanocobalamin, though both are effective [*].
If you're wondering whether you're getting enough B12 through food, here are the best dietary sources [*]:
Here’s a sample day of meals that support your B12 needs:
Estimated B12: 6–10 mcg (well above the daily minimum)
Not getting enough vitamin B12 during pregnancy can lead to serious health issues for both you and your baby. Here are some of the key risks linked to B12 deficiency.
Deficiency in early pregnancy increases the risk of brain and spinal cord malformations, especially when combined with low folate [*].
Low B12 levels are associated with increased risks of intrauterine growth restriction (IUGR) and preterm delivery [*].
You may develop megaloblastic anemia, nerve issues, or chronic fatigue. Some symptoms are mistaken for typical pregnancy complaints, so testing is crucial [*].
Infants born to B12-deficient mothers may show delays in motor skills, alertness, and feeding, especially in exclusively breastfed babies [*].
Vitamin B12 is just as crucial after birth, especially if you’re breastfeeding. Breast milk is the baby’s primary source of B12, so a deficiency in the mother can quickly lead to low levels in the infant [*]. This can cause symptoms such as poor growth, developmental delays, irritability, and failure to thrive in severe cases [*].
Exclusively breastfed infants of mothers who are vegan, vegetarian, or B12 deficient need careful monitoring [*]. Your pediatrician may recommend B12 supplementation for your baby to prevent complications.
Certain groups are more likely to have low B12 during pregnancy, including:
If you fall into one or more of these categories, your healthcare provider might recommend more frequent B12 monitoring and supplementation.
Vitamin B12 often works synergistically with folate, iron, and vitamin B6. Folate helps prevent neural tube defects, while iron supports red blood cell production. When taken together, these nutrients maximize maternal and fetal health benefits [*].
Some women worry about “too much” supplementation when taking combined prenatal vitamins, but B12’s low toxicity means it’s safe alongside these nutrients. Just be sure to follow your provider’s guidance to avoid imbalances [*].
Your healthcare provider may order several blood tests if a deficiency is suspected:
Regular screening may be done if you have risk factors or symptoms such as fatigue, numbness, or pale skin.
After a deficiency is confirmed through blood tests like CBC, serum B12, and elevated MMA or homocysteine levels, your provider will determine the best course of treatment [*]. Options include:
Treatment is usually safe and effective — most symptoms resolve within weeks of starting therapy.
Yes, B12 injections are safe and often prescribed when oral supplementation isn’t effective [*].
Some small studies suggest B12 (especially with B6) may reduce nausea, though more research is needed [*].
Yes, B12 is non-toxic in high doses and considered safe [*].
Yes, especially for correcting a deficiency. Always follow medical advice [*].
There’s no established upper limit. Most excess is excreted, but megadoses (>2,000 mcg) aren’t usually necessary [*].
Low B12 may impact ovulation and egg quality. Adequate levels support reproductive health [*].
Yes — these nutrients often work together, especially in red blood cell production. Many prenatal vitamins contain all three [*].
Vitamin B12 is one of the most important nutrients during pregnancy. It supports everything from fetal brain development and healthy red blood cells to energy and mood balance for the mother.
While most women can meet their needs through diet and prenatal vitamins, some may require supplements or injections.
Deficiency is more common than you might think, especially in people with limited meat intake, digestive disorders, or high demands during pregnancy. If you’re pregnant or planning to be, don’t overlook the importance of B12.
When in doubt, ask your provider to check your levels — it’s a simple step that can make a big difference for you and your baby.
Just as vitamin B12 plays a critical role in supporting your baby’s development — helping to prevent birth defects, promote healthy brain growth, and protect both mother and baby from complications — so too does planning for your baby’s long-term health.
At MiracleCord, we understand that pregnancy is full of important decisions. That’s why we’re here to support families not only with trusted information about prenatal health, but also with cutting-edge cord blood and cord tissue banking services. Your baby’s umbilical cord is rich in powerful stem cells that can be used to treat over 80 serious conditions, including certain cancers, blood disorders, and immune system diseases.
Much like ensuring proper nutrition with key vitamins like B12, banking your baby's stem cells is a proactive step toward safeguarding their future health. It’s a once-in-a-lifetime opportunity that could provide lifesaving treatment options for your child — or even other family members — later in life.
MiracleCord is dedicated to providing exceptional service, advanced technology, and peace of mind to expectant parents. From prenatal wellness to post-birth protection, we’re honored to be part of your journey.
Request your free information kit today, or call 888.743.2673 to speak with a cord blood expert.
DISCLAIMER: THE INFORMATION ON THIS WEBSITE IS NOT INTENDED TO BE USED AS MEDICAL ADVICE.The materials and information contained on the MiracleCord website is provided for educational and informational purposes only, and is not intended to, and does not constitute, medical or other health advice or diagnosis, and should not be used as such. You should not use this information to diagnose or treat a health problem or disease. If you are seeking personal medical advice, you should consult with a licensed physician. Always consult with a qualified health care provider regarding a medical condition.
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