Vitamin B6 (Pyridoxine) in Sports: Science, Practical Use, and How to Optimize Performance Vitamin B6 (Pyridoxine) in Sports: Science, Practical Use, and How to Optimize Performance Detailed evidence-based guide for athletes, coaches, and fitness-minded people. Key Roles Evidence & Studies Food Sources Dosage & Safety Practical Protocol FAQ Introduction Vitamin B6 (collective name for pyridoxine, pyridoxal, pyridoxamine and their phosphorylated forms; active coenzyme = pyridoxal 5'-phosphate — PLP) is a water-soluble B vitamin that participates in more than 100 enzymatic reactions in human metabolism. For athletes and active people, B6's roles in amino-acid metabolism, glycogen utilization, neurotransmitter synthesis, and hemoglobin production make it especially relevant to performance, recovery, and resilience. This article explains those mechanisms, summarizes the scientific e...
12 Powerful Foods That Fight Fatigue During Pregnancy
Natural Energy Boosters for Moms-to-Be
By VitalWell Hub | Updated August 2025
Why Fatigue Happens During Pregnancy
Feeling tired during pregnancy is completely normal. Understanding the causes helps you manage your energy better.
- Hormonal changes, especially rising progesterone, can make you sleepy
- Increased energy demands to support your growing baby
- Lower blood sugar and blood pressure can cause dizziness and fatigue
- Iron-deficiency anemia reduces oxygen transport, increasing tiredness
- Emotional stress, disrupted sleep, and physical strain
While some fatigue is unavoidable, the right foods can naturally boost your energy and help you feel more alert throughout the day.
12 Best Foods That Fight Fatigue During Pregnancy
1. Spinach & Leafy Greens
Spinach, kale, and other dark leafy greens are rich in iron, folate, magnesium, and vitamin C. These nutrients help prevent anemia, support red blood cell production, and maintain energy levels.
Tip: Add spinach to omelets, smoothies, or lentil soups for an easy energy boost.
2. Eggs
High in protein, vitamin B12, and choline, eggs support your baby’s brain development while helping maintain your own energy levels. They are versatile and easy to include in meals.
Tip: Hard-boiled eggs are a perfect on-the-go snack to prevent mid-morning energy slumps.
3. Bananas
Bananas provide potassium, natural sugars, and vitamin B6. They help regulate blood sugar and reduce nausea while giving a quick, natural energy boost.
Tip: Pair bananas with nut butter for sustained energy throughout the morning.
4. Salmon (Fully Cooked)
Salmon is a rich source of omega-3 fatty acids, vitamin D, and high-quality protein. These nutrients support mood stability, brain function, and overall energy.
Tip: Ensure salmon is fully cooked and low in mercury to be safe during pregnancy.
5. Avocados
Avocados contain healthy fats, fiber, and B vitamins. They stabilize blood sugar levels, promote steady energy, and contribute to overall maternal and fetal health.
Tip: Spread avocado on whole-grain toast or add to salads for a nutrient-packed meal.
6. Sweet Potatoes
Slow-digesting complex carbohydrates in sweet potatoes provide long-lasting energy. They are also rich in iron, potassium, and vitamin A, supporting your baby’s development.
Tip: Baked, mashed, or roasted sweet potatoes are a delicious way to fuel your day.
7. Nuts & Seeds
Almonds, walnuts, chia seeds, and pumpkin seeds provide protein, iron, omega-3 fatty acids, and magnesium. These help prevent fatigue and support heart health and brain development.
Tip: Keep a small handful handy for a nutrient-dense snack anytime.
8. Berries
Berries are packed with antioxidants, vitamin C, and fiber. They improve circulation, protect against oxidative stress, and enhance mental alertness.
Tip: Add berries to oatmeal, smoothies, or yogurt for a natural energy boost.
9. Oats
Oats contain complex carbohydrates, iron, and B vitamins, keeping you full and energized. They are ideal for preventing mid-morning fatigue.
Tip: Top oatmeal with nuts, seeds, and fruits for sustained energy.
10. Lentils & Beans
Rich in iron, protein, and fiber, lentils and beans help maintain blood sugar levels, improve digestion, and prevent energy dips during pregnancy.
Tip: Include lentil soups or bean salads in your lunch for steady fuel.
11. Dark Chocolate (in moderation)
Dark chocolate contains iron, magnesium, and a small amount of caffeine. A moderate portion can enhance alertness and mood.
Tip: Choose chocolate with at least 70% cocoa and limit portions to one small square.
12. Water & Hydrating Foods
Fatigue can stem from dehydration. Drinking water and consuming hydrating foods like cucumbers, watermelon, and citrus fruits help maintain energy and cognitive function.
Tip: Begin your mornings with warm lemon water to hydrate and kickstart metabolism.
Sample Pregnancy Meal Plan for Energy
| Meal | Menu Ideas |
|---|---|
| Breakfast | Oatmeal with berries, banana, chia seeds |
| Snack | Boiled egg with orange slices |
| Lunch | Lentil soup with avocado toast and leafy greens |
| Snack | Handful of almonds with a piece of dark chocolate |
| Dinner | Grilled salmon with roasted sweet potato and sautéed spinach |
Foods and Habits to Avoid
- Processed sugar and sweets
- Excessive caffeine
- Skipping meals
- Insufficient water intake
- Large, heavy meals causing sluggishness
Natural Fatigue Remedies for Pregnant Moms
- Take short 20–30 minute naps
- Light prenatal yoga or gentle walking
- Establish a calming bedtime routine
- Consult your OB about iron supplements if needed
Final Thoughts
Pregnancy fatigue is common but manageable. By incorporating nutrient-rich, energy-boosting foods, staying hydrated, and practicing gentle movement and rest, you can feel more energized and enjoy your pregnancy journey. Nourish your body—you and your baby deserve it.
Share With Us
Have you tried any of these pregnancy-friendly energy foods? Leave a comment below or share your favorite fatigue-fighting tip!