Manfaat Vitamin B bagi Ibu Hamil

Manfaat Vitamin B bagi Ibu Hamil
Ilustrasi mengonsumsi suplemen vitamin selama kehamilan. Credit: Freepik

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Selama kehamilan, ibu hamil perlu memenuhi kebutuhan nutrisi untuk mendukung kehamilan yang sehat. Salah satu nutrisi yang perlu dipenuhi adalah vitamin B kompleks. Apa saja manfaat vitamin B kompleks bagi ibu hamil dan bagaimana memenuhinya? Simak ulasannya berikut ini.

 

Manfaat Vitamin B Kompleks bagi Ibu Hamil

Vitamin B terdiri dari 8 jenis, di antaranya vitamin B1, B6, dan B12. Gabungan dari beberapa jenis vitamin B dikenal dengan istilah vitamin B kompleks dan merupakan salah satu nutrisi penting yang dibutuhkan selama kehamilan. Berdasarkan jenisnya, berikut ini beberapa manfaat vitamin B kompleks selama kehamilan:

Tiamin

Tiamin atau vitamin B1 memegang peranan penting dalam perkembangan otak janin. Setiap harinya ibu hamil membutuhkan sekitar 1,4 mg vitamin B1 dari makanan atau suplemen yang dikonsumsi. Beberapa makanan yang mengandung vitamin B1 antara lain nasi merah, kacang-kacangan, lentil, dan yogurt.

Riboflavin

Riboflavin atau vitamin B2 merupakan jenis vitamin yang larut dalam air sehingga tidak disimpan oleh tubuh. Vitamin B2 diperlukan ibu hamil untuk mendukung pertumbuhan dan perkembangan tulang, otot dan saraf janin. Setiap harinya ibu hamil membutuhkan 1,4 mg riboflavin per hari. Anda bisa memenuhi kebutuhan vitamin B2 dari makanan seperti daging merah, sayuran hijau, telur, susu, dan sereal yang terfortifikasi vitamin B2.

Baca Juga: Skrining Kesehatan Ibu Hamil, Apa Saja yang Perlu Diperiksa?

 

Niacin

Niacin atau yang dikenal dengan vitamin B3 diperlukan ibu hamil untuk mencegah risiko terjadinya cacat janin. Dokter menganjurkan untuk konsumsi vitamin B3 selama hamil sebanyak 18 mg/per hari. Untuk memenuhi kebutuhan vitamin B3 harian Anda bisa mengonsumsi ikan tuna, daging hati atau jeroan, dada ayam, salmon, alpukat, asparagus dan tomat. 

Panthotenic Acid

Salah satu keluhan yang banyak dialami saat hamil trmester kedua dan tiga adalah nyeri kram pada kaki. Untuk meredakan keluhan tersebut ibu hamil bisa mengonsumsi panthotenic acid atau vitamin B5 sebanyak 6 mg per hari.

Sumber vitamin B5 antara lain:

  • Ubi jalar
  • Biji bunga matahari
  • Alpukat
  • Oat
  • Salmon
  • Susu
  • Ikan
  • Jeruk
  • Pisang

Pyridoxine

Vitamin B6 atau pyridoxine memegang peranan penting selama kehamilan. Vitamin B6 berperan menghasilkan neurotransmiter penting pada tubuh seperti norepinephrine dan serotonin yang juga membantu menjaga metabolisme tubuh ibu hamil. Bagi Anda yang mengalami morning sickness di awal kehamilan dapat mengonsumsi vitamin B6 untuk meredakan gejala.

Selain meredakan morning sickness, vitamin B6 juga penting untuk perkembangan sistem saraf bayi setiap minggunya. Selama kehamilan, ibu hamil dianjurkan mengonsumsi vitamin B6 sebanyak 25-50 mg per hari. Anda bisa memenuhi kebutuhan vitamin B6 dengan mengonsumsi pepaya dan kacang-kacangan.

Baca Juga: Gusi Bengkak saat Hamil, Ketahui Penyebab dan Cara Mengatasinya

 

Biotin

Biotin atau vitamin B7 merupakan senyawa vitamin yang berperan penting dalam pembentukan rambut, kulit dan kuku. Kekurangan biotin dapat menyebabkan kerontokan rambut, terutama setelah melahirkan. Selain mengonsumsi dari suplemen, Anda juga bisa mendapatkan biotin dari bahan makanan alami seperti oat, alpukat, bayam dan brokoli.

Asam folat

Asam folat atau vitamin B9 termasuk salah satu jenis vitamin yang diperlukan ibu hamil untuk mencegah risiko bayi mengalami cacat lahir tabung saraf seperti spina bifida. Asam folat juga diperlukan tubuh untuk membantu memproduksi sel darah merah yang kebutuhannya meningkat selama hamil.

Dosis asam folat yang dianjurkan adalah 400-800 mcg (mikrogram) vitamin B9 setiap hari selama kehamilan Anda, yang berarti 0,4 – 0,8 mg (miligram). Anda dapat memenuhinya dengan mengonsumsi sayuran hijau, alpukat dan kacang-kacangan. Anda juga bisa memenuhinya dengan mengonsumsi suplemen asam folat. 

Vitamin B merupakan salah satu nutrisi penting yang wajib dipenuhi selama kehamilan. Upayakan untuk mendapatkan asupan vitamin B dari bahan-bahan alami seperti buah-buahan, sayuran hijau dan kacang-kacangan. Namun jika kesulitan memenuhi kebutuhan vitamin Anda bisa mengonsumsi suplemen sesuai anjuran dokter. Jika memiliki pertanyaan seputar kehamilan Anda bisa berkonsultasi ke dokter atau manfaatkan fitur konsultasi pada aplikasi Ai Care. 

 

Mau tahu tips dan trik kesehatan, pertolongan pertama, dan home remedies lainnya? Cek di sini, ya!

 

 

Writer : Ratih AI Care
Editor :
  • dr. Monica Salim
Last Updated : Selasa, 21 Mei 2024 | 09:48
Tags : kehamilan vitamin B vitamin b kompleks

Government of Western Australia North Metropolitan Health Service Women and Newborn Health Service. Available from: https://www.kemh.health.wa.gov.au/~/media/HSPs/NMHS/Hospitals/WNHS/Documents/Clinical-guidelines/Obs-Gyn-Guidelines/Vitamin-B12-Deficiency-Management.pdf?thn=0#

American Pregnancy Association. Roles of Vitamin B in Pregnancy. Available from: https://americanpregnancy.org/healthy-pregnancy/pregnancy-health-wellness/vitamin-b-pregnancy/#

Wang, N., Zhou, T., Ma, X., Lin, Y., & Ding, Y. (2022). The Association between Maternal B Vitamins in Early Pregnancy and Gestational Diabetes Mellitus: A Prospective Cohort Study. Nutrients, 14(23), 5016. https://doi.org/10.3390/nu14235016

WHO. Vitamin B6 Supplementation During Pregnancy. Available from: https://www.who.int/tools/elena/interventions/vitaminb6-pregnancy

Tmmons, J. (2023).  Treating Morning Sickness with Unisom and Vitamin B6. Available from: https://www.healthline.com/health/pregnancy/unisom-and-b6

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