Vitamins for pregnant women: what you need to know

Vitamins for pregnant women: what you need to know

1. The importance of vitamins and minerals during pregnancy

Pregnancy is a period of increased physiological stress on a woman’s body. The developing fruit requires a significant amount of nutrients for normal growth and development that it receives from the mother. If the mother’s diet does not provide a sufficient amount of these substances, this can lead to a deficit in the mother and negatively affect the health of the child, increasing the risk of congenital defects, premature births and other complications. Adequate consumption of vitamins and minerals is a key factor for ensuring the health of the mother and the optimal development of the fetus. This is not just “useful”, it is fundamentally necessary.

2. Folic acid (vitamin B9): Protection against vices of the nervous tube

Folic acid, also known as vitamin B9, plays a critical role in the early development of the fetus, especially in the formation of a nervous tube, which will subsequently become a brain and spinal cord. The disadvantage of folic acid can lead to serious congenital defects in the nervous tube, such as Spina Bifida (spinal split) and anencephalus (lack of brain).

• Recommended dosage: All women planning pregnancy are recommended to take 400 folic acid micrograms per day, starting at least 1-3 months before conception and continuing during the first 12 weeks of pregnancy. Some women with a high risk of deficiency (for example, those who have previously had children with nervous tube defects suffer from epilepsy and take anticonvulsant drugs, or has certain genetic mutations) may require a higher dose – up to 4000 micrograms per day, but this must be discussed with a doctor.
• Folic acid sources: In addition to vitamin complexes, folic acid can be found in food, such as dark green leafy vegetables (spinach, romen salad, broccoli), legumes (beans, peas, lentils), citrus fruits (orange, grapefruit), enriched cereals and yeast. However, even with a balanced diet, it can be difficult to obtain a sufficient amount of folic acid only from food, so additives are necessary.
• The importance of early reception: The most important period for taking folic acid is the first weeks of pregnancy, when the formation of a nervous tube occurs. Therefore, it is critical to start reception before conception. Many pregnancies are unplanned, therefore it is recommended to take folic acid supplements to all women of reproductive age that can become pregnant.
• Folic acid metabolism: Some people have genetic mutations (for example, MTHFR), which make it difficult to convert folic acid into its active form – methylphulatory. In such cases, it is recommended to take additives containing already methylated form of folic acid. Before taking, you need to consult a doctor and take the appropriate tests.

3. Iron: prevention of anemia

During pregnancy, the blood volume of a woman increases by about 50%to provide oxygen with a growing fetus. Iron is necessary for the production of hemoglobin, protein in red blood cells, which tolerates oxygen. Therefore, the need for iron increases significantly during pregnancy. The lack of iron can lead to iron deficiency anemia, which can cause fatigue, weakness, dizziness, shortness of breath, pallor of the skin and increased susceptibility to infections in the mother. In a child, anemia can lead to a delay in growth and development, as well as to premature birth.

• Recommended dosage: The recommended daily dose of iron for pregnant women is 27 milligrams. However, some women with a low level of iron may require a higher dose that the doctor should determine on the basis of blood test.
• Iron sources: Iron is contained in animal products (hemic iron), such as red meat, poultry and fish, and in plant products (non -meter iron), such as legumes, spinach and enriched cereals. Hemic iron is easier to absorb by the body than non -meter.
• Improving the assimilation of iron: In order to improve the absorption of a non -meter iron, it is recommended to use it with products rich in vitamin C (for example, citrus fruits, pepper, strawberries). Avoid the use of iron with products containing calcium, tea, coffee and products rich in fiber, as they can reduce its absorption.
• Side effects: Iron additives can cause side effects, such as constipation, nausea and discomfort in the abdomen. To minimize these side effects, it is recommended to start with a low dose and gradually increase it, as well as use iron additives during meals. In some cases, the doctor may recommend taking iron in the form of a liquid form, which is easier to absorb.
• Blood test: Regular control of the level of iron in the blood is necessary for the timely detection and treatment of anemia.

4. Calcium: health of the bones of the mother and child

Calcium is necessary for the formation of the bones and teeth of the child, as well as to maintain the health of the mother’s bones. During pregnancy, the fetus takes calcium from the mother’s body, so it is important to ensure its sufficient intake. The lack of calcium can lead to osteoporosis in the mother in the future, as well as to problems with the development of bones and teeth in a child.

• Recommended dosage: The recommended daily dose of calcium for pregnant women is 1000 milligrams.
• Calcium sources: Calcium is contained in dairy products (milk, yogurt, cheese), dark green leafy vegetables (cabbage, broccoli), enriched products (soy milk, orange juice) and tofu.
• Vitamin D: For the absorption of calcium, vitamin D is necessary. It is recommended to take vitamin D at a dose of 600-800 IU per day.
• Different forms of calcium: Calcium is represented in various forms, such as calcium carbonate and calcium citrate. Calcium citrate is better absorbed, especially on an empty stomach, and is recommended for people with problems of the gastrointestinal tract. Calcium carbonate should be taken during meals.
• Interaction with other substances: Some drugs and substances can reduce calcium absorption, so you need to consult a doctor.

5. Vitamin D: Calcium assimilation and immunity health

Vitamin D plays an important role in mastering calcium, strengthening bones and teeth, as well as maintaining the health of the immune system. During pregnancy, the disadvantage of vitamin D can increase the risk of gestational diabetes, preeclampsia, premature birth and the birth of a child with a low weight. In a child, vitamin D deficiency can lead to rickets and other problems with bones.

• Recommended dosage: The recommended daily dose of vitamin D for pregnant women is 600-800 IU. However, some women with vitamin D deficiency may require a higher dose that the doctor should determine on the basis of blood test.
• Sources of vitamin D: Vitamin D is produced in the skin under the influence of sunlight. It is also contained in some foods such as fatty fish (salmon, tuna, sardines), egg yolks and enriched products (milk, cereals).
• Factors affecting the level of vitamin D: The level of vitamin D may depend on many factors, such as skin color, geographical position, time of year and the use of sunscreen creams. People with dark skin living in northern latitudes or often using sunscreen creams may need more vitamin D.
• Blood test: Regular control of vitamin D in the blood is necessary for the timely detection and treatment of deficiency.

6. Omega-3 fatty acids: development of the brain and vision of the child

Omega-3 fatty acids, especially dairyxaenic acid (DGC), play an important role in the development of the brain and vision of the child. DGK is the main structural component of the brain and retina of the eye. Enough consumption of omega-3 fatty acids during pregnancy can improve the cognitive functions and vision of the child, as well as reduce the risk of allergies.

• Recommended dosage: It is recommended to consume at least 200 milligrams of DGC per day during pregnancy.
• Sources of omega-3 fatty acids: Omega-3 fatty acids are found in fatty fish (salmon, tuna, sardines, herring), linen seeds, chia seeds, walnuts and enriched products (eggs, milk). However, during pregnancy, the use of fish containing a high level of mercury (for example, sword-fish, shark, royal macrel) should be limited.
• Omega-3 supplements of fatty acids: If you do not consume enough fish, you can take Omega-3 fatty supplements, such as fish oil or algae oil. Make sure the additives are tested for the content of mercury and other pollutants.
• Omega-3 and Omega-6 ratio: It is important to maintain the correct ratio of omega-3 and omega-6 fatty acids in the diet. The consumption of omega-6 fatty acids (contained in vegetable oils) can block the absorption of omega-3 fatty acids.

7. Kholin: development of the brain and nervous system

Kholin is a nutrient necessary for the development of the brain and nervous system of the child. It plays an important role in the formation of cell membranes, the transfer of nerve impulses and the metabolism of fat. The lack of choline during pregnancy can increase the risk of developing defects in the nervous tube and problems with memory and teaching in a child.

• Recommended dosage: The recommended daily choline dose for pregnant women is 450 milligrams.
• Holina sources: Kholin is found in eggs (especially in yolks), liver, beef, chicken, fish, legumes and cross -brown vegetables (broccoli, Brussels cabbage).
• Cholina supplements: Some vitamin complexes for pregnant women contain choline, but in insufficient quantities. If you are not sure that you get enough choline from food, you can take choline additives.
• Holin’s importance: Kholin is often overlooked, but it plays the same important role as folic acid.

8. Iodine: thyroid function

Iodine is necessary for the normal function of the thyroid gland, which produces hormones that regulate metabolism. During pregnancy, the need for iodine increases, as it is necessary for the development of the brain and nervous system of the child. Iodine deficiency can lead to hypothyroidism in the mother and to delayed mental and physical development in the child.

• Recommended dosage: The recommended daily dose of iodine for pregnant women is 220 micrograms.
• Sources of iodine: Iodine is contained in iodized salt, seafood (fish, algae), dairy products and eggs.
• Iodized salt: The use of iodized salt is a simple and effective way to provide sufficient iodine consumption. However, it is important to store iodized salt in a sealed container in a dark and cool place, since iodine can evaporate.
• Iodine additives: Some vitamin complexes for pregnant women contain iodine. If you do not use enough iodized salt or seafood, you can take iodine additives.
• Avoid excess iodine: Too much use of iodine can also be harmful, so it is important not to exceed the recommended dose.

9. Vitamin C: Support for immunity and the absorption of iron

Vitamin C is a powerful antioxidant that strengthens the immune system, protects the cells from damage and helps to absorb iron. It is also necessary for the synthesis of collagen, which is important for the formation of the skin, bones and blood vessels of the child.

• Recommended dosage: The recommended daily dose of vitamin C for pregnant women is 85 milligrams.
• Sources of vitamin C: Vitamin C is found in citrus fruits (oranges, grapefruits, lemons), berries (strawberries, blueberries, raspberries), vegetables (pepper, broccoli, tomatoes) and herbs (spinach, parsley).
• Improving the assimilation of iron: As mentioned earlier, vitamin C improves the absorption of non -meter iron.

10. Qing: cell growth and development

Zinc is necessary for the growth and development of cells, as well as to maintain the health of the immune system. The lack of zinc during pregnancy can increase the risk of premature birth, low birth weight and congenital defects.

• Recommended dosage: The recommended daily zinc dose for pregnant women is 11 milligrams.
• Sources of zinc: Zinc is contained in red meat, poultry, seafood, legumes, nuts and whole grains.
• Interaction with other substances: The absorption of zinc can be reduced when the use of iron, calcium and folic acid in large doses. It is recommended to take zinc separately from these substances.

11. Other important vitamins and minerals

In addition to the above vitamins and minerals, during pregnancy, group B (B1, B2, B3, B5, B6, B7, B12), vitamin A, vitamin E, magnesium and potassium are also important during pregnancy. They play an important role in various functions of the body, such as energy metabolism, health of the nervous system, vision, blood coagulation and maintenance of the water balance.

12. How to choose vitamins for pregnant women

The choice of vitamins for pregnant women may not be easy, given the wide range in the market. It is important to consider the following factors:

• Composition: Make sure that vitamins contain all the necessary vitamins and minerals in the recommended doses, especially folic acid, iron, calcium, vitamin D and iodine.
• Quality: Choose vitamins from famous and reliable manufacturers who adhere to strict quality standards and test their products for cleanliness and safety. Pay attention to the availability of quality certificates.
• Form: Vitamins for pregnant women are available in various forms, such as tablets, capsules, chewing tablets and powders. Choose a form that is most convenient for you.
• Tolerance: Some vitamins can cause side effects, such as nausea and constipation. If you have side effects, try choosing another brand or vitamin shape.
• Individual needs: The needs for vitamins and minerals can vary depending on individual factors, such as health status, diet and the presence of any deficits. Consult a doctor to determine what vitamins and in what doses you need.

13. Products that should be avoided during pregnancy

During pregnancy, it is important to avoid the use of certain products that can be harmful to you and your child. These include:

• Raw or undercooked fish and meat: May contain bacteria and parasites that can cause infections.
• Nepasturized milk and dairy products: May contain bacteria that can cause infections.
• Raw eggs: They may contain salmonella.
• Pisces with a high mercury content: For example, sword-fish, shark, royal mackerel.
• Alcohol: It can lead to serious congenital defects in a child.
• Caffeine: Moderate caffeine consumption (up to 200 milligrams per day) is considered safe, but large doses can increase the risk of miscarriage and premature birth.
• Producted foods high sugar, salt and harmful fats: It should be consumed in moderate quantities.

14. The importance of a balanced diet

Vitamin complexes for pregnant women are an important addition to a healthy diet, but they should not replace a balanced diet. Try to use a variety of foods rich in vitamins, minerals and other nutrients.

• Fruits and vegetables: Eat at least five portions of fruits and vegetables per day.
• Whole grain products: Choose whole grain bread, pasta and porridge.
• Protein: Use a sufficient amount of protein from meat, poultry, fish, legumes and nuts.
• Healthy fats: Use healthy fats from avocados, nuts, seeds and olive oil.
• Water: Drink enough water to avoid dehydration.

15. When you should start taking vitamins for pregnant women

It is best to start taking vitamins for pregnant women at least 1-3 months before conception. This will allow your body to accumulate the necessary vitamins and minerals, especially folic acid, which is important for the early development of the fetus. If you did not plan a pregnancy, start taking vitamins as soon as possible as soon as you learn about your pregnancy.

16. Consultation with a doctor

Before taking any vitamin complexes for pregnant women, it is necessary to consult a doctor. The doctor can evaluate your state of health, diet and the presence of any deficits and recommend the optimal complex of vitamins and minerals for you. It is also important to discuss with the doctor any medications or additives that you take, as they can interact with vitamins.

17. Possible risks and side effects

Although vitamins for pregnant women are usually safe, in some cases they can cause side effects, such as nausea, constipation and diarrhea. If you have side effects, try choosing another brand or vitamin form or consult your doctor. Some vitamins, such as vitamin A, can be toxic in large doses, so it is important not to exceed the recommended dose.

18. Alternative methods for obtaining vitamins

Although vitamin complexes are a convenient way to obtain the necessary vitamins and minerals, you can also get them from food. Try to use a variety of foods rich in vitamins and minerals. For example, dark green leafy vegetables, legumes and citrus fruits are good sources of folic acid, and red meat and poultry are good sources of iron. Dairy products and dark green leafy vegetables are good calcium sources, and fat fish are a good source of vitamin D and omega-3 fatty acids.

19. Storage of vitamins

Vitamins should be stored in a cool, dry place, away from light and heat. Do not store vitamins in the bathroom, as humidity can damage them. Keep vitamins in no way for children.

20. Vitamins for pregnant women after childbirth

After childbirth, you still need vitamins and minerals, especially if you breastfeed. Vitamins for pregnant women after childbirth can help you restore strength and provide the required amount of nutrients for you and your child. Consult a doctor to determine what vitamins and in what doses you need after childbirth.

This detailed article provides comprehensive information about vitamins for pregnant women. Remember to consult a doctor before starting any new supplement regimen.