Is B6 a cure for morning sickness?

Plus a B6 Banana Bread to make on repeat, especially when you're nauseous. I've interviewed hundreds of women and here's a common theme you need to know about.

Edited & Approved by Dr. Rosa Keller, PhD RD, Nutrition Science Mandy Murphy Carroll, MPH & RD, and Dr. Claire Packer, OBGYN Resident at Mass General Brigham (Harvard)

Open this in Substack to comment, like and message me. 🙂 

*This newsletter is not intended to be medical advice.

---

Morning sickness sucks.

It feels like you’ve been hit by a truck. You don’t want to get out of bed but you also can’t stand lying down. Nothing feels better, sleeping is tough, and the light at the end of the tunnel feels so far away. Well, sh**.

Friends tell me these stories year after year and it makes my tummy turn every time. I remember when Kali drove all the way from SLO to meet me in Carmel, just to spend the entire time in her hotel room while I scoured the gourmet-restaurant-filled-town for plain pasta to bring to her. 

Morning sickness is a really big problem that still, in our society today, feels almost impossible to solve. There seems to be no perfect solution or cure, and it deserves a LOT more research. It’s a topic I’ve wanted to cover for a long time.

I’ve been on a mission to try to find actual solutions that might be helpful to friends like you. WOMEN ARE WARRIORS—and you are incredible, to say the least—but you deserve answers.

Because I also want to know them too when it’s my turn.  

I’ve read studies, I’ve interviewed countless women, I’ve dug deep into chat groups like Reddit, Peanut, What to Expect and more. I’ve worked with professionals in nutrition and with those who are also passionate about this topic. 

One common theme that keeps popping up? The power of Vitamin B6. As I sifted through lists of what worked for women, I noticed a pattern: many of these foods were rich in Vitamin B6 and other vitamins that help your body absorb the B6 effectively.

So let’s dig deeper —
—> to learn the science
—> to understand what actually works
—> to get a shopping list of foods to buy full of pregnancy-strong B6 vitamins  
—> to get a delicious B6-filled recipe

Two notes before we dive in: 

1. I understand that this time is true survival and implementing the below info might not be possible for you. That’s ay-ok. Do the best you can. But, if any of this is something you can apply to your day, give it a try and see how you feel.  I welcome your comments, suggestions and experiences with open arms through DM’s and comments.

2. There are other common morning sickness themes I’ve found to be helpful besides B6. I just published a free guide that you also might find interesting and helpful. Check it out here & pass along to friends who might need it.

---

In our MWN conversation each week,

I share verified, *easy* nutritional tips that can *truly* improve how you feel everyday, followed by a simple, delicious recipe à la moi – an award-winning, professional chef. 

This recipe and nutrition tips today not only apply to someone in the journey motherhood, but also they can be beneficial to your health anyway.

If you’re not a member of Modern Women’s Nutrition — join us! Subscribe today and for just $1 per week you get:

• Subscriber-only exclusive recipes delivered every Saturday morning

• Full archive of recipes & resources for your health

• The latest scientific insights on women’s health

• Chat with me and our community

• SO MUCH MORE!

Jump to:

The Recipe: B6 Banana Bread

*Recipe Notes included below: How to make it pregnancy-friendly & gestational-diabetes-friendly, how to make it vegan, and substitution suggestions for EVERY ingredient

Photo by Priscilla Du Preez 🇨🇦 on Unsplash

The Science Behind B6:

Vitamin B6 is crucial for many of your body’s functions. But during pregnancy, it becomes a true MVP. Studies show that B6 can significantly reduce morning sickness and vomiting, especially in those early weeks when you feel like you’re barely surviving (source).

This vitamin from what we eat helps produce neurotransmitters like serotonin and dopamine. These not only boost your mood but also regulate your body’s sick-feeling responses. Vitamin B6 also plays a key role in metabolizing proteins and maintaining normal blood sugar levels—both of which can be lifesavers when you’re pregnant, and more than you may realize.

Prioritizing protein over carbs when you’re nauseous is *extremely helpful* to calming your morning sickness and feeling better. We talk a lot about this in my free guide. 

But here’s the kicker: Your body doesn’t store B6. This means you need to consume it regularly to keep your levels up and make a difference in your morning sickness intensity. And ideally, it comes from food.

What food & does it really work, you ask? Keep reading.

Real Talk—Does It Work?