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7 Tips to Achieve A Perfect Smile
“Laughter is the best medicine” goes an old adage. But unfortunately many people shy away from smiling as their pearly whites aren’t so white. So, how can you get a beautiful smile?
Smiling is a powerful way of expressing oneself which not only makes one healthy but also makes others happy. Most people try to hide their smile for various reasons ranging from crooked to yellow teeth. This not only impacts their self confidence but also the way they communicate.
Luckily, there are solutions and prevention tips which when adopted will help achieve a perfect smile. Score a dazzling smile by making your teeth beautiful and white with the following underlined tips.
How to Get A Perfect Smile
1. Priming The Teeth and Gums
The eternal advice given by dentists - brush teeth twice a day - holds true even today. By doing so, not only do teeth remain healthy but also stay safe from the accumulation of further build up of plaque. Brushing the tongue and flossing also help to a great extent. Regular visits to dentist will also ensure checkups, cleaning and treatments of cracked, missing or broken teeth.
2. Avoiding Foods Which Stain Teeth
Watching what goes into our mouth is also a great way to prevent staining of teeth. Certain foods such as black coffee, beetroot, blue berries, soy sauce and tea cause staining of teeth. Even tomato sauce and pickles are acidic foods that cause discolouration of teeth. In the same way, refined carbohydrates, cookies, crackers, white bread and biscuits (especially those with a tinge of yellow or orange) not only stain the teeth but even cause cavities.
The high content of sugar and carbohydrates in processed foods, if allowed to remain in the teeth for long hours, acts as a food for bacteria causing cavities.
3. Quit Smoking
Smoking cigarettes results in teeth discoloration along with various other health problems. The presence of nicotine and tar in cigarettes causes brown staining of teeth. This is because the production of saliva, a great cleanser of teeth, is seen greatly reduced in smokers.
4. Tackling Bad Breath
Bad breath can be quite embarrassing and prevent one from achieving that million dollar smile. But it can be effectively tackled by cleaning and using fresheners. In case bad breath persists, it could be a sign of an underlying health problem. Visit your doctor. ||
5. Choosing The Right Lip Colour
From the cosmetic point of view, choosing the right lip colour is the easiest way to attain whiter teeth. Choosing a colour with blue undertones will help to counter the yellow shades on teeth. Other good shades include berry and pink with a cool tint. Using lip colours of bright red or orange can accentuate the stains on teeth making it look prominent. Hence it is better to avoid such bright colours with warm undertones.
6. Increasing The Intake of Fruits and Veggies
Inculcating healthy eating habits over the years by consuming fruits and veggies goes a long way in having a set of naturally white teeth. Eating strawberries, apple and celery is a good idea. The presence of vitamin C in strawberries, for instance, helps remove plaque and stains as it is a natural astringent.
7. Practise in Front of A Mirror
The best way to achieve a perfect smile is by practicing it in front of a mirror. By doing so one can understand how he or she looks and feels while laughing and holding the shoulders back. By practicing it religiously one can understand how to tilt the head and find the perfect angle while smiling.
There is no substitute for a natural, healthy smile to help win friends, turn many heads and light up the room. Keep smiling! Read more
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5 Special Karwa Chauth Makeup Ideas You Must Try
Every woman has different makeup preferences - while some women like to experiment with bold colours, others may like to keep it down with nude hues and colours. When it comes to dressing up for an occasion like Karwa Chauth, every woman wants to feel special for the man she loves, and rightly so. Here are some special makeup picks and ideas for Karwa Chauth that will make you feel like a true diva.
How to Prep Your Face Before Karwa Chauth Makeup
Before you adorn your pretty face with any kind of makeup, it is essential that you prep your face for it. Prepping not only helps the makeup to stay longer but it also helps protect the skin from any harsh effects of chemicals. Here is what you need to do:
Deep cleaning is vital to feeling radiant. Pick a cleanser as per your skin type and cleanse your face and neck with it.
If your skin needs exfoliation, you can use any good scrub suitable for your skin type and scrub off the dead skin cells from your skin. Exfoliation is also essential to get rid of any blackheads or white heads from the skin.
You can apply a face pack on your face and neck to pep up to dull and tired skin.
Toning is essential after you cleanse your face to close the open pores. Choose a good toner to give your face a boost of freshness.
Apply serum before applying the moisturiser for added nourishment of essential vitamins and minerals. It also makes your skin feel hydrated and glowing.
Apply moisturiser to nourish and give a natural glow to your skin.
You should finish your prepping ritual by applying primer on your face. Primer is an excellent base for makeup and helps achieve a clean and even look.
These Karwa Chauth Makeup Looks Will Brighten up Your Face
If you wish to look your best and dazzle everyone around you, try one of our unique Karwa Chauth makeup looks along with your beautiful dress and exquisite jewellery and look splendid. Here are some makeup looks that will brighten up your face:
1. Get Ready To Shine!
This look is for the diva in you! The shine and bling will add the extra oomph factor and make you look like a million bucks! If you are going for a dewy, natural look, this shimmery makeup is something you should try! This is also an ideal Karwa Chauth bridal makeup look for new brides.
Makeup for Eyes
Accentuate your eyes with a shiny eye shadow. Make sure you don’t add too much colour on your eyes. Stick to lighter hues like pink and brown. You can add drama around the eyes with the eye-liner. Winged eyes will look perfect - however, if you cannot achieve the look, swipe your eyes with a gentle stroke of black or brown eyeliner. Make your eyelashes look fuller with a couple of mascara strokes.
Makeup for Cheeks
Highlight the apple of your cheeks with a bronzer, but do not go overboard. Choose a shade that compliments your skin tone. You can add a dash of blusher on your cheeks too.
Makeup for Lips
Whenever trying the shiny makeup look, keep the lips close to their natural colour. Opt for lighter shades of pinks, peaches or browns. Muted lip glosses are ideal for this look, but you may use shiner lip colours in muted colours too.
Hairstyle
You can wear your hair down after giving it a nice blow dry. However, if you wish to tie up your hair, a messy bun would be a great option to complete the look.
2. Splash Of Colours
Why not try something new and add a punch of fresh colours to your usual makeup routine? This look is a contrast to the neutral monochromatic hues as this look is about crazy lip colours and bold eyes.
Makeup for Eyes
Pop some contrasting colours on your eyes. If you have a fair complexion, yellows and greens are good options; for dusky beauties, purples and blues are preferred colours. Just apply a thin line of eye-liner on the upper lid and apply a gentle stroke of mascara.
Makeup for Cheeks
You can skip the blusher to avoid any colour confusion on the face. However, if you want, you can apply a natural colour blusher to highlight the cheeks.
Makeup for Lips
You may go bold with this look. You could apply a contrasting popping shade on the lips, or just let the eyes do the talking and play muted around your lips - the choice is yours. Remember not to try and make this look too over-the-top, lest you create a makeup faux pas.
Hairstyle
You should keep your hairstyle neat and non-fussy. Do not add much drama around the crown. Use some styling gel and comb your hair straight for a neat look.
3. The Smokey Eyes
This dark-eyed look is a great makeup trend that looks good on all complexions. If you like to accentuate your eyes, this is the perfect look for you.
Makeup for Eyes
Take a dark blue, charcoal or black coloured eye-shadow and apply all over your upper lid. Carefully take the eye-shadow outwards and give it a winged look. Apply a thicker stroke of eye-liner on the upper and lower eyelids. Finish the Smokey look with few strokes of mascara. You may wear false eyelashes to add some more glam to the look.
Makeup for Cheeks
When playing around the eyes with darker hues, you should skip the cheek area or keep it as natural as possible. Just add a tinge of pink to give some freshness to the look.
Makeup for Lips
The lips should have just a hint of a muted colour. A nude pink or peach would work well for fair skin, and a lighter shade of mauve or violet will look good on the dusky skin.
Hairstyle
Add some extra zing to the look by curling your hair in soft curls. You can also tie them in a French knot for a neater look.
4. The Ultra Traditional Look
If you wish to keep your look traditional for Karwa Chauth, you can try these classic makeup looks.
Makeup for Eyes
The most prominent feature of traditional makeup is the eyes. Start by using golden eye-shadow on your eyes. Highlight the lower brow area with some highlighter. Apply thick kohl on your inner eyelids and add a thick line of kohl on the upper eye-lids as well. Mascara is a must for this look.
Makeup for Cheeks
Use a darker shade of blusher on your cheeks for contouring and blend it well.
Makeup for Lips
You can either apply a darker shade of red or maroon on the lips to achieve a traditional royal look or apply mellowed shades of lip colour to look more clean and fresh.
Hairstyle
Tie your hair in a neat low-back bun. Alternately, you may braid your hair into a long plait and wear fresh flowers around it.
5. The Classic Nude Look
If you are not in for bolder hues or stronger shades, your calling may be a nude look. Add the classic nude twist to your usual karwa chauth makeup and hairstyle routine and look angelic.
Makeup for Eyes
Add a lighter shade of eye-shadow and highlight your eye area. Use brown or grey liner to define your eyes. Skip the black mascara for this look; or if you wish, you can opt for brown or grey mascara.
Makeup for Cheeks
No contoured cheeks for this look. Just add a hint of colour to the cheeks to compliment the look. Stay closer to natural or nude shades to keep it minimalistic.
Makeup for Lips
No popping colours for this look. Use dewy or fresh looking pinkish hues to accomplish the perfect nude look. You can either apply gloss or tinted lip balm on your lips, or go with neutral to pink shades.
Hairstyle
Because you have opted for a more natural look, the hairstyle has to be hassle-free and straightforward too. Backcomb and give a little height to your crown area, pull back your hair and tie it in a neat ponytail or a neat bun.
Wear a nice outfit, accessorise with some statement jewellery and try any of the above makeup looks to look like a diva for the love of your life. To complete your Karwa Chauth look, you may adorn a bindi, some sindoor and some bangles. You're all set to feel and look special this Karwa Chauth.
Also Read: How to Survive Karva Chauth Fast: Procedure and Tip Read more
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B Complex in Pregnancy - Its Importance and Food Sources
The best way to sit fit is by consuming a well-balanced diet that contains all the nutrients in the right amounts. If you are pregnant, then it becomes more necessary to pay heed to your nutritional requirements as it aids your baby’s healthy development. There are many vitamins and minerals that constitute towards a healthy diet, but in this article, we shall be exclusively discussing the importance of vitamin B complex in your pregnancy diet. Why is this vitamin important, what is its daily allowance, what are its various dietary sources, what may happen if you become deficient, all this and more is discussed in brief in this post.
B Complex Vitamins During Pregnancy
Vitamin B is also called vitamin B complex, and there are set of eight vitamins which come under the category of vitamin B complex. These vitamins help in converting the food into energy and perform other vital functions, for example, the formation of red blood cells. If you are a pregnant woman, this vitamin becomes one of the most important vitamins for you to sustain a healthy pregnancy. This is because apart from aiding your unborn baby’s development, B complex is great for pregnancy-related nausea and it is also beneficial in keeping the other usual side-effects of pregnancy such as fatigue, aches, neurological issues and skin changes at bay. Vitamin B complex is a water-soluble vitamin, which means our body cannot store it (unlike other fat-soluble vitamins such as vitamin A, B, C and E that are stored within the body). Therefore, in order to replenish your vitamin B complex requirements, you will have to consume it on a daily basis. We shall be discussing all kinds of vitamin B complex in the following sections.
1. Vitamin B1 or Thiamine
The very first in the series is vitamin B1, which is also known as thiamine. This vitamin is helpful in performing many important functions.
Why Vitamin B1 Important
As it is crucial for the healthy brain development of your unborn baby.
As it helps in the normal functioning of the nervous system, muscles and heart.
Because it helps you and your baby to convert carbohydrates in your food into energy.
Recommended Daily Allowance (RDA)
If you are carrying a single baby, the RDA or recommended daily allowance of vitamin B1 is approximately 1.4 milligrams per day. However, if you are carrying twins or more babies, you need to increase your daily allowance accordingly.
Dietary Sources
Thiamine is found in abundance in whole grains, dried beans, peas, pasta, pork and other such food items. Here are some food items and the amount of vitamin B1 in them:
½ cup cooked peas- 0.2mg
½ cup cooked lentils- 0.2mg
½ cup oats- 0.6mg
1 cup cooked white rice- 1.2mg
1 cup cooked brown rice- 0.2mg
½ cup wheat germ- 0.5mg
½ cup Brazilian nuts-0.4mg
¼ cup pecans-0.4 mg
What if There is Vitamin B1 Deficiency
Some of the initial signs that you may experience if you suffer from vitamin B1 deficiency are headache, nerve damage, fatigue, nausea etc. More severe or advanced deficiency may lead to beriberi. Beriberi can lead to problems with the blood circulation, nerve degeneration, loss of reflexes etc.
Do You Need a Supplement?
You may get your daily dosage of vitamin B1 by eating a well-balanced diet. However, if you are unable to meet your requirements, you may take it in the form of supplements after consulting your doctor.
Side Effects of Excessive Vitamin B1 Consumption
There is no conclusive evidence available that state the side-effects of excessive vitamin B1 in your pregnancy diet.
2. Vitamin B2 or Riboflavin
Vitamin B2 ( riboflavin) a co-enzyme that aids many bodily reactions.
Why Vitamin B2 is Important
This vitamin is essential in keeping health conditions such as preeclampsia at bay. Including this vitamin in your diet gets you a healthy glow, good skin and good eyesight. It is also important for the formation of the foetal bones, nerves and muscles.
Recommended Daily Allowance (RDA)
On an average, your pregnancy diet may contain 1.4 mg of vitamin B2.
Dietary Sources
Wheat flour, Milk,Fortified cereals are some of the great food options that contain good amounts of vitamin B2 in it. Following are some food items and the amount of vitamin B2 in them:
½ soybeans- 0.3mg
½ cup mushroom- 0.2mg
1 cup plain low-fat yogurt- 0.5mg
½ cup cottage cheese-0.2mg
½ cup cooked spinach-0.2mg
1 hardboiled egg-0.3mg
¼ cup almonds-0.3mg
What if There is Vitamin B2 Deficiency
You may develop dermatitis, anaemia, skin rash and dryness around lips, nose and mouth if you are suffering from vitamin B2 deficiency. In case, you are lactose-intolerance or suffering from eating disorder (anorexia), you are at a higher risk of developing vitamin B2 deficiency related ailments.
Do You Need a Supplement
If you are consuming meat, eggs, fortified cereals, dairy products on a daily basis then you may not need the supplements. However, if your diet lacks such food items, then you may include supplements in your diet.
Side Effects of Excessive Vitamin B2 Consumption
In case, you take excessive amounts of this vitamin, it is absorbed by your body and secreted in the form of urine. Also, there is no scientific evidence stating the side-effects from its excessive consumption.
3. Vitamin B3 or Niacin
Vitamin B3 which ( niacin) is helpful in releasing energy from the food we consume. It is found in two forms, nicotinamide and nicotinic acid.
Why Vitamin B3 is Important
Vitamin B3 is essential for foetal brain development. It helps in easing any digestive issues, migraine and also keeps nausea at bay during pregnancy. Niacin is also effective in keeping the nervous system, mucous membrane and skin healthy during pregnancy.
Recommended Daily Allowance (RDA)
You should ideally consume 18mg of vitamin B3 during pregnancy. This range may extend up to 35mg per day. In other words, you may safely consume anything between 18mg to 35mg of vitamin B3. However, more than 35mg may not be a good idea as there is no study that supports its positive effects.
Dietary Sources
Here are some food items that you may safely include in your diet to pep up your vitamin B3 requirements:
4 oz baked or roasted tuna-14mg
4 oz turkey- 8.3mg
4 oz salmon- 12mg
4 oz lightly fried calf’s liver-9.5mg
5 oz raw crimini mushrooms-5.5mg
4 oz halibut-7.9mg
4 oz roasted chicken breast-15mg
What if There is Vitamin B3 Deficiency
It is very unlikely that you may suffer from any kind of vitamin B3 deficiency because it is present in abundance in various food items. In case, your staple diet includes sorghum or corn; you may fall under the category of people who may have vitamin B3 deficiency.
Do You Need a Supplement
In most cases, the recommended daily dosage of vitamin B3 can be met from your daily diet. Therefore, you may not require vitamin B3 supplements.
Side Effects of Excessive Vitamin B3 Consumption
Excessive amounts of vitamin B3 may cause liver damage or skin flushes. However, there have been no reported side-effects by consuming a higher dosage of vitamin B3 during pregnancy. In case, you were taking any supplements of niacin before getting pregnant; you must bring it to your doctor’s notice as it may fiddle with your cholesterol levels during pregnancy. Also, there have been not enough studies that prove the effects of this supplement on the pregnant woman and her unborn baby; you must consume it with great caution and only after consulting your doctor.
4. Vitamin B5 or Pantothenic Acid
There are many chemical reactions that happen in the cells of our body and vitamin B5, which is a component of coenzyme A, helps in many such cell functions.
Why Vitamin B5 is Important
This vitamin helps in releasing various hormones in our body that makes you feel less stressed during pregnancy. It aids the metabolism of fats, proteins and carbohydrates. Those pregnant are more prone to muscle cramps during pregnancy, and vitamin B5 helps in keeping muscle cramps at bay.
Recommended Daily Allowance (RDA)
When you are pregnant your body may require approximately 6mg of pantothenic acid or vitamin B5 on an everyday basis.
Dietary Sources
There are ample food sources that you may safely include in your pregnancy diet to compensate for your daily vitamin B5 requirement. Here are some of the food items with their vitamin B5 content:
1 large hardboiled egg- 0.6mg
½ cup boiled broccoli- 0.4mg
½ cup boiled cauliflower-0.3mg
1 medium-sized banana- 0.4mg
1 medium-sized orange-0.5mg
½ raw mushrooms-0.4mg
1 cup cooked oatmeal-0.4mg
1 medium-sized potato- 0.6mg
1 cup non-fat milk-1mg
½ cup cooked yellow corn kernels- 0.6mg
½ medium-sized avocado-1.3mg
1 medium-sized baked sweet potato-1.2mg
5 ounces raw crimini mushrooms-2mg
7 ounces plain low-fat yogurt-1.2mg
¾ cup fortified whole grain cereal- 11mg
¼ cup roasted sunflower seeds-2.4mg
What if There is Vitamin B5 Deficiency
You should not worry about any kind of deficiency because you may make up for the required amounts of this vitamin from your daily diet. However, if you are suffering from toxaemia, you are dieting, or you are malnourished during pregnancy, you may be at the risk of developing this deficiency. In case, you suffer from a deficiency of this vitamin; you may experience fatigue and weakness.
Do You Need a Supplement
Vitamin B5 or pantothenic acid is present in most of your prenatal vitamins, and you can easily get this vitamin from your regular food. Therefore, if you are eating a diet rich in vitamin B5 and taking your prenatal vitamins, you may not require supplements.
Side Effects of Excessive Vitamin B5 Consumption
Vitamin B5 is a water-soluble vitamin. Any excess amounts of this vitamin in your body may get expelled through urine. However, make sure that you do not consume this vitamin in more than required amounts.
5. Vitamin B6 or Pyridoxine
To metabolize the proteins, carbohydrates and fats our body requires pyridoxine or vitamin B6. This vitamin also helps in forming the antibodies, red blood cells and neurotransmitters in our body.
Why Vitamin B6 is Important
Vitamin B6 is essential for a healthy pregnancy because this vitamin helps in regulating your blood sugar levels and also keeps nausea, vomiting and morning sickness at bay. It is also beneficial for the development of the foetal brain and nervous system. Consuming good amounts of this vitamin during pregnancy may lower your risk delivering low birth babies.
Recommended Daily Allowance (RDA)
In order to have maximum benefit from this vitamin, you should include approximately 25mg to 50mg of vitamin B6 in your pregnancy diet. However, a non-pregnant woman, who is less than 18 years of age, may include up to 80mg and over 19 years of age may include up to 100mg of vitamin B6 in her daily diet. However, make sure not to exceed the upper limit of 100mg per day.
Dietary Sources
Vitamin B6 can be easily found in many food items. Here are some food items and the amount of vitamin B6 present in them:
3 oz cooked salmon-0.50mg
3 oz broiled lean pork loin-0.50mg
3oz roasted chicken-0.45mg
1 oz roasted sunflower seeds-0.20mg
1 oz roasted hazelnuts-0.16mg
1 cup cooked brown rice-0.25mg
½ avocado- 0.24mg
1 medium-sized banana-0.44mg
7 oz prune juice-0.55mg
1 cup cooked spinach-0.45mg
1 baked medium-sized potato with skin- 0.75mg
½ cup canned chickpeas-0.57mg
What if There is Vitamin B6 Deficiency
It is very rare to have any severe vitamin B6 deficiencies, but milder deficiencies are common. You may experience mouth ulcers, sores, inflammation of the mouth or tongue and depression as some of the early symptoms of vitamin B6 deficiency. Sometimes the deficiency of this vitamin may affect the immune system, may cause a decrease in antibody production and may cause a type of anaemia.
Do You Need A Supplement
If you are eating a healthy diet that includes all food groups in right amounts, you may not include any supplements of this vitamin. Also, most of your prenatal vitamins may include ample amounts of this vitamin. However, refrain from overdosage of this vitamin as it may have harmful effects on you and your growing baby.
Side Effects of Excessive Vitamin B6 Consumption
In case, your pregnancy diet contains a lot of fortified food items, there is a likelihood of excessive intake of this vitamin. Sometimes your prenatal vitamins may also contain high amounts of this vitamin, which may not be good. Excessive amounts of pyridoxines may cause numbness or nerve damage.
6. Vitamin B7 or (Biotin)
Vitamin B7 is also known as vitamin H or biotin. This vitamin helps in generating energy from the food that you consume. In other words, this vitamin helps in generating enzymes that break down the protein, carbohydrates and fats in your food.
Why Vitamin B7is Important
If you are experiencing any kind of hair loss, brittle nails or skin rash, vitamin B7 is what can get you to the rescue. Also, this vitamin is vital for foetal growth and development.
Recommended Daily Allowance
You may include approximately 30mg of vitamin B7 in your daily pregnancy diet.
Dietary Sources
Your digestive tract has some good bacteria that help in the production of biotin for your body. Here are some food sources that are considered rich sources of biotin:
Milk
Oats
Raspberry
Molasses
Cauliflower
Cheese
Pork
Salmon
Mushroom
Swiss chard
Oats
Liver
Egg yolk
What If There Is Vitamin B7 Deficiency
The level of biotin or vitamin B7 can severely decline because there is a rapid breaking down taking place during pregnancy. It is seen that around one-third of women may develop moderate vitamin B7 deficiency, which may cause congenital problems in the growing foetus. In order to be safe and rule out any such risk, you should make sure that you consume apt amounts of biotin in your diet. Women who suffer from any kind of biotin deficiency may experience depression, hair loss, tingling sensation in the legs or arms, hallucinations etc.
Do You Need a Supplement
When you are pregnant your doctor prescribes you multivitamin to cover up for any vitamin or mineral deficiency that you may suffer. Most of these multivitamins contain substantial amounts of vitamin B7 in it to save your unborn baby from any congenital anomalies.
Side Effects of Excessive B7 Consumption
As a pregnant woman you need healthy levels of biotin levels in your body to sustain a healthy pregnancy. However, any extra amounts of vitamin B7 may prove to be harmful and cause side-effects. The excess amounts of biotin may cause acne, allergies or in some severe cases, may lead to abortion or miscarriage too. In case of symptoms; you should either stop taking the supplements or get in touch with your doctor. There have been very few cases reported which means it is a very rare occurrence. You should consult your doctor and get the right dosage prescribed for you.
7. Vitamin B9 or Folic Acid
As discussed above, there are eight vitamins in total when we talk about vitamin B. Out of all the eight vitamins, vitamin B9, which is better known as folic acid, is the most important vitamin for a pregnant woman.
Why Vitamin B9 is Important
Here are some reasons that explain why a pregnant woman needs vitamin B9:
It helps in the foetal development, growth of the placenta and for the synthesis of the DNA.
It helps to keep anaemia at bay by aiding the production of red blood cells.
It helps to save the pregnant woman from the conditions such as preeclampsia and also helps in lowering the risk of defects like cleft lip, cleft palate and heart problems in babies.
Folic acid is essential in preventing serious birth complications such as complications in the spinal cord (spina bifida), brain (anencephaly) and NTD or neural tube defects.
To minimise the chances of neural tube defects in your baby, you should start taking folic acid before pregnancy and the first trimester of your pregnancy. This may reduce the risk of NTD by almost 70 per cent. Your baby’s neural tube is the part from your unborn baby’s spine, and the brain starts forming.
Neural tube defects can begin occurring at a fairly early stage in pregnancy, sometimes even before you come to know about your pregnancy. In order to reduce the risk of NTD’s in your baby, you may start taking folic acid supplements whenever you start trying to get pregnant.
Recommended Daily Allowance (RDA)
Here’s how you may include vitamin B9:
Around 400mcg per day, if you are trying to get pregnant.
Approximately 400mcg in a day, in your first trimester of pregnancy.
About 600mcg per day, in your second and third trimester.
A pregnant woman must ensure that she consumes the recommended dosage of vitamin B9 to avoid any complications in her pregnancy. Most prenatal vitamins include up to 1000mcg of folic acid. You should not take more than 1000mcg of folic acid in a day. If your doctor feels the requirement, you may be prescribed the additional dosage of folic acid.
Here are some cases, when you may be required to take an extra dosage of folic acid:
If you are carrying twins or multiple babies.
If your unborn baby has been detected with a neural birth defect, you may be advised to add up to 4000mcg of folic acid per day.
If you are an obese or an overweight woman, you should check with your doctor if you may require an added dosage of folic acid to support a healthy pregnancy.
If you are on anti-seizure or diabetes medication.
If you suffer from a genetic condition known as Methylenetetrahydrofolate, which makes it difficult for the body to produce folic acid or folate.
Dietary Sources
citrus fruits, lentils, dark green leafy vegetables, peas, dried beans, nuts, avocado, asparagus etc. are some of the food products that contain good amounts of folic acid in them. Here are some food items that the amount of folic acid in them:
½ cup boiled or blanched spinach leaves- 110mcg
½ cup boiled Great Northern beans- 89mcg
½ cup cooked egg noodles- 115mcg
½ cup cooked lentils- 180mcg
3 ounces braised and cooked beef liver-210mcg
¾ cup fortified cereals-400mcg
What If There Is Vitamin B9 Deficiency
If you suffer from mild folic acid deficiency during pregnancy, it is very much likely that you may not even come to know about it. However, it may affect the initial embryonic development. But if you suffer from a severe deficiency, you may notice some very prominent symptoms such as weight loss, diarrhoea, headache, heart palpitations, irritability, weakness, loss of appetite, sore tongue anaemia etc.
Do You Need a Supplement
The amount of folic acid that you may require on an everyday basis, may become difficult for you to get from the dietary sources only. Therefore, in order to sustain a healthy pregnancy and childbirth, every pregnant woman should include folic acid supplements. The correct dosage of vitamin B9 can be established after consulting your doctor.
Side Effects of Excessive B9 Consumption
It is very unlikely and rare that you may consume high amounts of folic acid from dietary sources. But you should be careful regarding taking supplements and only take the required dosage of it. If you consume excessive amounts of vitamin 9, it may suppress the symptoms of vitamin B12 deficiency because both these vitamins work closely. Also, if you are carrying a female baby, it may increase the chances of the baby developing obesity and diabetes later in her life.
8. Vitamin B12 or Cobalamin
Just like folic acid, vitamin B12 or cobalamin is crucial for a healthy pregnancy too.
Why Vitamin B12 Is Important
Here are important functions that vitamin B12 plays in a pregnant woman’s body:
It helps in neural tube formation and foetal brain development.
It helps in improving your energy levels, mood and stress levels by metabolizing proteins, carbohydrates and fats.
It helps in the development and functioning of the brain, nerves and blood cells.
It is beneficial for synthesizing myelin and fatty acids that are required for proper functioning of the central nervous system and neurological functions.
Recommended Daily Allowance (RDA)
The recommended daily dosage of vitamin B12 is 2.6mcg, in case you are a pregnant woman. It has been proved that if vitamin B12 is taken along with folic acid, it increases its efficacy.
Dietary Sources
Here are some of our recommendations that you can try to get your daily dosage of vitamin B12:
4oz broiled lean meat tenderloin-3mcg
4oz roasted lamb loin-2.5mcg
4oz braised calf’s liver-41mcg
4oz halibut-1.56mcg
4oz boiled or steamed shrimps- 1.5mcg
4oz broiled or baked scallops-2mcg
4oz broiled or baked salmon-3.3mcg
4oz baked or broiled snapper-41mcg
If you follow a vegan diet, you may include soy products and soy milk to fulfil your body’s vitamin B12 requirements.
What if There is Vitamin B12 Deficiency
It is rare for a pregnant woman to have vitamin B12 deficiency, but if the deficiency occurs it may lead to serious medical complications in your unborn baby such as neural birth defects. You may experience fatigue, depression, insomnia, and anxiety if you suffer from vitamin B12 deficiency.
Do You Need a Supplement
Your prenatal supplements may contain vitamin B12 too; therefore, you may not require an added dosage of this vitamin. However, if you are deficient, then your doctor may recommend an added dosage of this vitamin.
Side Effects of Excessive B12 Consumption
You may consume vitamin B12 or this part ofB complex safely during pregnancy because there are not any reported adverse effects by excessive consumption of this vitamin during pregnancy. However, in a study, it has been established that if a pregnant woman consumed excessive amounts of vitamin B12, it might cause neuro development conditions, autism spectrum disorder etc.
It is recommended that you discuss the recommended dosage of b complex tablet during pregnancy before you start taking any supplements. Though most pregnant women may require almost same amounts b complex during pregnancy, however, if your doctor feels the need, you may be prescribed a higher dosage.
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Zinc Intake during Pregnancy
Which Herbs are Safe In Pregnancy?
Consuming Vitamin K In Pregnancy Read more
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Nikitha has added a new answer
Guardian of 0 children
7 hours ago
Q. Mera 8 month start hu white distance hora mere ko
Nikitha
Mom of a 9 yr 5 m old boy
7 hours ago
A. hello since u are a expecting mom this would require a proper medical attention and it is better to check with your doctor and your doctor will be able to guide you better on examination of the same and advise you accordingly
Akifa Tahreem has added a new answer
Expecting Mom due in 7 months
6 hours ago
Q. hello doctor, I'm 3 weeks pregnant. can we sleep on our belly or which side We can sleep on during pregnancy...
Akifa Tahreem
Mom of a 7 m old boy
5 hours ago
A. no you can't sleep in your tummy
Dr Laxmi Chavan-Sawant has added a new answer
Trying To Conceive
4 hours ago
Q. @ask_the_expert
#ask the expert
I am having pcod problem.
when should I check pregnancy test at home?
Dr Laxmi Chavan-Sawant
Ayurvedic Gynaecologist
2 hours ago
A. If you have missed your periods you can wait for one week more and then do a urine pregnancy test to know about the pregnancy result and consult with your doctor according to the result for medication
Dr Priyanka Kalra has added a new answer
Trying To Conceive
4 hours ago
Q. I am having pcod problem.
At which day should I take pregnancy test
Dr Priyanka Kalra
Obstetrician and Gynaecologist
1 hour ago
A. after 2 weeks. do ultrasound n necessary tests after consulting a specialist. without proper check up we can't advise or help you.. Avoid shirt cuts when it comes to health if mother n baby. ok.
Dr Laxmi Chavan-Sawant has added a new answer
Trying To Conceive
3 hours ago
Q. I am having pcod problem.
when should I take pregnancy test?
Dr Laxmi Chavan-Sawant
Ayurvedic Gynaecologist
2 hours ago
A. after missed your periods you can wait for one week more ,then you can do a urine pregnancy test to know about the pregnancy result and consult with your doctor according to the result for medication
Dr Laxmi Chavan-Sawant has added a new answer
Trying To Conceive
3 hours ago
Q. I am having pcod problem.
but having regular cycles below 35 days. some time it will extended upto 40 days.
so when should I take pregnancy test at home?
Dr Laxmi Chavan-Sawant
Ayurvedic Gynaecologist
2 hours ago
A. If you have missed your periods you can wait for one week more or else you can do a urine pregnancy test to know about the pregnancy result and consult with your doctor according to the result for medication.
The best treatment to have Regular periods is by having a healthy lifestyle with regular daily walking or jogging along with mild exercise and meditation whenever possible. as medications will only act till you are taking them
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