Don’t Underestimate the (Vitamin) B Team

Brain Building B vitamins

Of the eight B vitamins, there are four that are essential for brain development in babies and toddlers in their first 1000 days of life. This is a critical window of time in which different regions of the brain are developed. Here’s a little overview of what each one is responsible for: 

B3 – niacin — Vitamin B3 isn’t a well-known nutrient but it works hard to metabolize energy from the food we eat into energy for our body. Vitamin B3 supports the development of babies cerebellum, a region of the brain responsible for balance and motor coordination.  

B6 –pyridoxine —- Vitamin B6 is used by the cells to perform many different functions involved in metabolism, particularly protein metabolism. This means that it plays an important role in converting the protein we get from food into energy for all sorts of everyday functions.  It’s essential for brain development because it helps make chemicals in the brain needed for cells to communicate with each other, and it supports a healthy immune system. 

B9 – folate (folic acid) –— Folate is the naturally occurring form found in food. Folic acid is the form found in enriched food and supplements.  This vitamin is essential for synthesizing DNA (the genetic make-up of your cells) to form new cells in the body and supports areas of the brain involved in balance, muscle coordination, motor and sensory functions. Folate daily requirements for a 12 month old are double the daily requirement for a 6 month old, so it’s important for older infants to get some from their food.  

For healthy adults, a well-rounded diet full of whole grains and vegetables/fruit, and food enriched with folic acid is how to meet folate requirements. But if you’re pregnant, trying to become pregnant, or of childbearing age and could become pregnant — your body needs more of this important B vitamin. Boosting your normal intake of folate with a folic acid supplement can help prevent certain birth defects having to do with the brain and spinal cord. Talk to your doctor about what’s right for you. 

B12 – cobalamin —– Vitamin B12 helps keep the nervous system working properly. It’s important for making healthy blood cells and DNA. Vitamin B12 is mostly found in animal products (with very few exceptions); therefore, vegetarians and vegans need to pay special attention to this crucial nutrient. Vegan sources are chlorella, nutritional yeast and fortified vegan products. Furthermore, enriched wheat products are NOT generally fortified with vitamin B12, as they are with B1,B2,B3 and B9.  If you are vegan and breastfeeding, see your healthcare provider for advice on vitamin B12 supplements.

Here’s how to get enough brain building B vitamins in your baby’s diet: