Author: Ryann Kipping

Biographical Info
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Vitamin B7,Biotin

What is biotin?

Biotin is a water-soluble* vitamin also known as B7 (1).

You may have heard of it as a supplement to keep your hair, nails, and skin healthy. Tread carefully around biotin supplements advertised as reducing hair loss, acne, or eczema as there is no research to support this (2).

It is still in the early days of biotin research and scientists are still figuring out B7’s role in the body. New studies are examining its function during pregnancy (3) (4) (5) (6) (7).

*This means the vitamin dissolves in water, so any excess biotin you consume that your body does not need, will simply get urinated out.

What is biotin’s role and why is it important during pregnancy?

Biotin is necessary for forming fatty acids and glucose, which are used as fuel by the body (8).

B7 vitamin is also essential for maintaining metabolic processes. For example, synthesizing amino acids from the protein you consume (1) (9).

Biotin has recently been shown to play a role in fetal growth and development (4) (5) (10).

Research is still being done into the transplacental transport of biotin from mother to fetus, but in animal studies, biotin deficiency has shown adverse effects on fetal growth, causing malformations such as cleft palate (6) (11).

What are the signs of deficiency and potential consequences?

Mild deficiency is unlikely to be highlighted on bloodwork and you may not feel any different from usual (9) (11).

Severe deficiency may show itself as hair loss or red scaly rashes. High blood levels of cholesterol have also been linked to biotin deficiency (3) (12).

Approximately 50% of pregnant women are biotin deficient (2) (7).

Animal research studies are showing evidence of biotin deficiency impairing fetal growth (11). Some studies state the risk in humans is low/non-existent (3) but the exact role of biotin during pregnancy is still being researched so it is important to maintain adequate amounts throughout pregnancy and lactation. Biotin recommendations are discussed later.

Where can I find biotin?

Our bodies cannot make biotin themselves, so we rely on our diet to provide adequate amounts of biotin (1).

Similarly, a fetus is completely reliant on the mothers’ diet for its biotin supply, which is transported via the placenta (9) (10).

Many foods contain higher levels of biotin when they are raw (13) but these should only be consumed raw if it is safe to do so, of course.

In contrast, the biotin available in eggs is best obtained when cooked – in raw egg whites, there is a glycoprotein that binds to dietary biotin meaning it cannot be absorbed. Cooking will prevent this binding from happening (8) (13).

Where can I find biotin?

Our bodies cannot make biotin themselves, so we rely on our diet to provide adequate amounts of biotin (1).

Similarly, a fetus is completely reliant on the mothers’ diet for its biotin supply, which is transported via the placenta (9) (10).

Many foods contain higher levels of biotin when they are raw (13) but these should only be consumed raw if it is safe to do so, of course.

In contrast, the biotin available in eggs is best obtained when cooked – in raw egg whites, there is a glycoprotein that binds to dietary biotin meaning it cannot be absorbed. Cooking will prevent this binding from happening (8) (13).

Below are the foods highest in biotin:

Micrograms (mcg) per serving

  • Beef liver (cooked) 30.8
  • Egg (cooked) 10.0
  • Peanuts (roasted, salted) 4.91
  • Egg yolk (cooked) 4.08
  • Salmon (pink, canned in water) 3.69
  • Porkchop (cooked) 3.57
  • Mushrooms (canned) 2.59
  • Sunflower seeds (roasted, salted) 2.42
  • Hotdog, chicken, and pork (cooked) 2.06
  • Strawberries (fresh) 1.67
  • Hamburger patty (cooked) 1.65
  • Almonds (roasted, salted) 1.32
  • Sweet potato (cooked) 1.16
  • Broccoli (fresh) 1.07

Amounts adapted from Staggs et al 2004

It is worth noting that most meats and cereals have been found to contain more protein-bound biotin than free biotin (9) (13).

Protein-bound biotin must be broken down before it can be used (1) (11). Free biotin is used to maintain all processes mentioned earlier (e.g. amino acid metabolism) and due to its water solubility, almost 100% is absorbed (9) (11).

Free biotin can be found in fresh fruit and vegetables, as well as supplements.

How much biotin do I need before, during, and after pregnancy?

There are three different ways of expressing the amount of any nutrient or vitamin (9):

EAR – Estimated Average Requirement
This is the minimum intake required to maintain a healthy level in the body.

RDA – Recommended Dietary Allowances
This is the amount of intake required to meet the needs of most healthy people.

AI – Adequate Intakes

This is only ever provided if there is not sufficient scientific knowledge to provide EARs or RDAs (3). These are based on experiments or observations of healthy people and represent a goal intake, like RDAs.

According to the European Food Safety Authority (EFSA), the AI of biotin is:

40 mcg for adults and pregnant women
45 mcg for lactating women

However, the research found that women with an average intake of 57 mcg still show signs of deficiency (4) and that approximately 2-3 times more than the current AI is needed during pregnancy and lactation (4).

More research into biotin is needed, but we know that toxicity does not occur as excess biotin is peed out (8).

So, it is safe to be taking supplements that contain around 100 mcg of biotin. 

Adequate intake of biotin throughout early and late pregnancy, as well as post-partum, is important for mother and baby’s health (5).

Should I be supplementing?

Biotin can be found in some prenatal and pregnancy vitamins but not all of them, so it is worth checking.

The biotin in supplements is free biotin so your body and baby can absorb as much as needed.

As some research shows biotin needs are much higher during pregnancy and lactation (4) (5) (7), it may be necessary to supplement with biotin to meet your body’s needs. It is important to tell your health professional you will be doing this as it can affect various test results (14).

Higher rates of biotin deficiency can be found in women with Irritable Bowel Syndrome (IBS) and Gastritis Disease (9), so if you have either of these or are undergoing anticonvulsant therapy*, check with your health professional about biotin supplementation.

*Anticonvulsant drugs can reduce your levels of biotin, but supplementation is effective if they are taken a few hours apart (9).

The Bottom Line

  1. Biotin is an essential nutrient for you and your baby.
  2. Incorporating fresh foods that are rich in biotin can reduce your risk of deficiency.
  3. Check your prenatal supplements to see if biotin is included.
  4. Continue with an increased level of biotin intake while breastfeeding.

Written by:  Anna Redding, BSc Nutrition

Reviewed/edited by: Ryann Kipping, MPH, RDN, CLEC, Owner/Founder

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Vitamin C

What is Vitamin C?

Vitamin C is a water-soluble vitamin that must be consumed from our diet since the body can’t make it or store it (10).

It’s an antioxidant that is often referred to as ascorbic acid. It’s important for immune function, collagen synthesis, skin health, bone health, and blood vessel function/blood pressure.

Why is Vitamin C important for pregnancy?

Due to inadequate intake, typically it gets harder to enjoy fruits and veggies, and physiological changes during pregnancy, vitamin C levels decrease so it is important to try your best to consume it on a regular basis.

Vitamin C is important to keep your immune system functioning in order to prevent you from getting sick during pregnancy (4, 6). 

Vitamin C and Birth Weight + Length 

Several studies from South Korea have linked both vitamin C and vitamin E (both antioxidants) to positive birth weight and length outcomes (1, 2). They specifically mention serum levels of vitamin C in the second trimester of pregnancy were predictive of birth weight and length.

It’s clear the more fruits and vegetables you eat during pregnancy (for both these nutrients & more) the better!

Vitamin C and Type 1 Diabetes

In a study with pregnant women who had type 1 diabetes, low vitamin C levels showed to be more problematic (5). 

The researchers showed that inadequate vitamin C levels within 4 weeks of delivery were associated with a greater risk of pregnancy complications such as prematurity, pregnancy-induced hypertension, preeclampsia, fetal malformations, placental abruption, and stillbirth (5). 

Again, these results were found in pregnant women with type 1 diabetes, and the number of participants was relatively small, but it is a good idea to up your intake of vitamin C in later stages of pregnancy.

Vitamin C and Iron

Vitamin C also helps our bodies absorb iron better (3), this partnership cannot be understated during pregnancy. 

Calcium can interfere with iron absorption (7), but studies have shown that in humans this inhibition only lasts for a short while and typically doesn’t interfere substantially over a lifetime. 

To aid your iron absorption, have your high-iron foods with vegetables and fruits, and don’t eat your high calcium foods with your high-iron foods since these two nutrients compete for absorption. 

See some high iron + vitamin C combos below.

Where do we find it?

  • Red/yellow bell peppers (10 strips = 95 mg)
  • Kale
  • Broccoli (1 cup chopped, raw = 81 mg)
  • Brussels Sprouts
  • Cauliflower
  • Kiwi
  • Oranges (1 small = 51 mg)
  • Lemons
  • Strawberries (1 cup whole = 84 mg)

Where else can I find vitamin C?

Vitamin C is likely in your prenatal vitamin and is in most generic multivitamins or “immune-boosting” supplements.

Vitamin C is also found in many different commercially available beverages. 

One popular one is Emergen-C. One packet of this fizzy drink packs a huge 1000 mg punch of vitamin C! It also has only 35 calories, 8 grams of carbs (6 g of which comes from sugar), as well as small amounts of B vitamins, zinc, calcium, and chromium.

While Emergen-C is safe to use during pregnancy, as you’ll read below, you don’t want to go overboard with supplementation. You’ll also notice these drink packets come with sugar and while it is really not much, it is something to be aware of. 

Always check the label of products like Emergen-C to verify exactly what ingredients it includes.

Can I get too much Vitamin C?

Since vitamin C is water-soluble, it is difficult to ingest too much of this vital nutrient. 

The National Institutes of Health (NIH) recommend pregnant women consume 85 mg of vitamin C daily, with an upper limit of 2000 mg daily for all adults. So, it is not advised to supplement with more than 2000 mg of vitamin C a day.

The NIH also outlines headaches, cramping, diarrhea, and nausea as side effects of too much vitamin C in one day. There is no concrete scientific evidence for overdoses causing peptic ulcers, or vitamin B12 deficiencies, only anecdotal cases (8).

The Bottom Line

  1. Vitamin C is essential for immune function and can be found in a variety of fruits and vegetables. 
  2. A review study in 2016 found no ill-effects of pregnant women ingesting vitamin C daily (9), though the amount ingested was not noted. 
  3. If you’re going to supplement with vitamin C, be sure to keep your dosage under 2000 mg daily to prevent unwanted side effects.
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Ashwagandha

herbs

Ashwagandha is a popular Ayurvedic adaptogen that is thought to increase vitality and strength, and level out your mood with its de-stressing effects (1).

In fact, one study saw a reduction in morning cortisol levels of healthy adults who took ashwagandha daily (1).

Cortisol is the pesky hormone that is released when you’re stressed, and too much can cause things like weight gain, and disrupt your sleep.

So, could ashwagandha be the answer to mood-balancing, stress-free days? And is it even safe to take during pregnancy? Let’s find out.

What is ashwagandha?

Ashwagandha is an evergreen shrub, Withania somnifera, that grows in India, the Middle East, and Africa. It is also called “Indian Winter Cherry” or “Indian Ginseng” and belongs to the nightshade family like eggplants.

Its root is said to smell like a horse and is available in powder form (2).

Ayurveda is a system of natural medicine that originated in India thousands of years ago. It’s believed that bodily imbalances and stress are the cause of disease, and Ayurveda incorporates certain lifestyle interventions and natural therapies to help you re-balance.

Is ashwagandha safe during pregnancy?

In a study done with pregnant rats, researchers observed no toxicity effect on the mother or the developing fetus at levels up to 2000 mg/kg/day (3).

If you have come across certain “mommy blogs” talking about the positive effects of ashwagandha during pregnancy, tread lightly. These mother-to-mother support systems are helpful in some ways, but should not be taken as the word when it comes to YOUR pregnancy.

When it comes to the safety of herbs and other natural remedies, it is best to speak with your doctor regarding your personal circumstances. Many medical professionals caution against taking ashwagandha while pregnant as it may induce a miscarriage at high doses (4, 5).

Those with thyroid imbalances should take extra precautions since ashwagandha may worsen symptoms (6).

While there isn’t much research on ashwagandha and pregnancy, there is some research done on the effects it has on stress, and even on cancer, in animal and human studies (7).

Nutrition breakdown

100 g Ashwagandha Powder

  • Calories: 45 calories
  • Carbohydrates: 10 g
  • Sugar: 0 g
  • Fat: 0 g
  • Protein: 1 g
  • Fiber: 0 g
  • Potassium: 282 mg
  • Calcium: 32 mg
  • Iron: 0.31 mg
  • Phosphorus: 20 mg
  • Niacin: 0.4 mg

All values provided by USDA nutrient database.

Are there benefits to consuming ashwagandha while pregnant?

As mentioned earlier, there is not a lot of research on ashwagandha and pregnancy, but there are studies showing positive effects in rats and healthy humans (8, 9).

A few different articles reviewed the current literature published testing ashwagandha and its role in cancer prevention. 

What they saw across these studies was that withanolides (naturally occurring compounds in ashwagandha that have been used for 3000 years in traditional Ayurvedic practice for its pharmacologic effects) can debilitate the inflammatory response and certain enzymes involved in the metastatic progression of cancer (10, 11).

The most popular and widely seen reason for supplementing with ashwagandha is for its stress-reducing properties. 

In this study, healthy adults consumed 300 mg of ashwagandha powder in capsule form for 60 days, and the researchers saw a 27.9% reduction in cortisol levels on day 60 compared to day 0 (12)!

Stress (and having increased levels of cortisol circulating through your body) can increase your heart rate, make you prone to headaches or digestive problems, cause sleeplessness, and weight gain.

Can ashwagandha boost male fertility?

What’s interesting is that quite a few studies have been completed on ashwagandha for men.

A study completed in 2009 showed that men who took 5 mg/day of ashwagandha root powder for 3 months had less stress and improved semen quality (13).

Three other studies also showed significant improvements in male fertility with ashwagandha supplementation (14, 15, 16).

Are there potential side effects?

A literature review of 69 human studies reported no serious adverse effects of oral ashwagandha intake (17). There were some minor and mild effects, like abdominal discomfort and drowsiness, for these were minimal and did not last.

In addition to those findings, they also saw that no toxicity effects were present months after consuming this adaptogen.

However, keep in mind, these results were from non-pregnant individuals.

How can I use ashwagandha?

Ashwagandha is commonly blended into smoothies or other hot drinks to enjoy.

You can drink your adaptogenic beverage at any time of the day, though with the potential sleepy side effects mentioned earlier, you may want to try it at night.

Without altering the taste, you can even sprinkle it into the food you make,  as long as you use less than a teaspoon of ashwagandha powder.

Alternatively, you (or your partner) can take it in capsule form while trying to conceive, if okayed by your physician.

The Bottom Line

  1. Since there are very few studies looking into ashwagandha while pregnant, you may want to wait to try out this trendy adaptogen until after your baby is born.
  2. Ashwagandha has been around and used for many years in Ayurvedic medicine, and could be a potentially positive herb to add to your daily routine.
  3. If you are interested in the anti-stress effects, know that there are many other ways to reduce stress, like exercising, meditation, talking and laughing with loved ones, or doing some of your favorite activities.
  4. There are some promising results for male fertility, but no significant results for female fertility, unfortunately.