Vitamins for pregnant women in trimester

Vitamins for pregnant women in trimester: full guide to maintain the health of the mother and child

First trimester (1-13 weeks): laying the foundation of healthy development

In the first trimester of pregnancy, the foundations of all organs and systems of the unborn child take place. This period is the most critical for development, and the deficiency of certain vitamins and minerals can lead to serious malformations. Therefore, the adequate receipt of the necessary substances with food and, if necessary, in the form of additives is of paramount importance.

• Folic acid (vitamin B9): Protection against defects in the nervous tube

  Folic acid plays a key role in the formation of a nervous tube, which later turns into a child’s brain and spinal cord. The deficiency of folic acid increases the risk of defects in the nervous tube, such as Spina Bifida (cleft spine) and anencephaly (lack of brain).

  • Recommended dose: 400-800 μg per day. Ideally, the intake of folic acid should begin 1-3 months before conception and continue during the first trimester.
  • Sources: Dark green leafy vegetables (spinach, broccoli, Romen salad), legumes (lentils, beans), avocados, citrus fruits, enriched grain products.
  • Supplements: Take folic acid in the form of an additive, especially if the diet does not provide a sufficient amount of this vitamin. Metafolin (the active form of folic acid) can be more preferable for women with genetic characteristics that make it difficult to absorb ordinary folic acid.

• Vitamin D: Support for the health of bones and immunity

  Vitamin D plays an important role in the assimilation of calcium necessary for the formation of the bones and teeth of the child. It also participates in the regulation of the immune system and can reduce the risk of developing gestational diabetes and preeclampsia.

  • Recommended dose: 600-800 IU (international units) per day. Some women may need a higher dose, especially if they have a deficiency of vitamin D before pregnancy.
  • Sources: Bold fish (salmon, tuna, mackerel), egg yolks, enriched products (milk, cereals).
  • Supplements: Most pregnant women are recommended to take vitamin D in the form of an additive, since it is often difficult to get enough from food and sunlight.

• Vitamin C: Strengthening immunity and protection against free radicals

  Vitamin C is a powerful antioxidant that protects the body cells from damage by free radicals. It also strengthens the immune system and helps to absorb iron.

  • Recommended dose: 85 mg per day.
  • Sources: Citrus fruits (oranges, lemons, grapefruits), berries (strawberries, blueberries, raspberries), kiwi, pepper, broccoli.
  • Supplements: In most cases, it is enough to receive vitamin C from food. However, if the diet is limited, you can consider the possibility of receiving an additive.

• Vitamin B6 (pyridoxin): Reducing nausea and vomiting

  Vitamin B6 can help alleviate nausea and vomiting, common symptoms of early pregnancy. It also participates in the metabolism of proteins and carbohydrates.

  • Recommended dose: 1.9 mg per day.
  • Sources: Meat, fish, poultry, whole grain products, bananas, potatoes.
  • Supplements: Vitamin B6 is often part of polyvitamin complexes for pregnant women. In some cases, the doctor may prescribe a higher dose for the treatment of nausea and vomiting.

• Iron: Prevention of anemia

  During pregnancy, the need for gland increases significantly, since it is necessary for the formation of hemoglobin, which carries oxygen to the tissues of the mother and the child. Iron deficiency can lead to anemia, which is manifested by weakness, fatigue and dizziness.

  • Recommended dose: 27 mg per day.
  • Sources: Red meat, poultry, fish, legumes, dark green leafy vegetables, enriched grain products.
  • Supplements: Most pregnant women are recommended to take iron additives, especially in the second and third trimesters. Iron is better absorbed when taking vitamin C.

• Iodine: support for thyroid function

  Iodine is necessary for the normal function of the thyroid gland, which produces hormones that regulate metabolism and the development of the brain of the child. Iodine deficiency can lead to mental retardation and other health problems.

  • Recommended dose: 220 μg per day.
  • Sources: Iodized salt, seaweed, fish, dairy products.
  • Supplements: Many multivitamin complexes for pregnant women contain iodine.

• Choline: development of the brain and nervous system

  Kholin plays an important role in the development of the brain and nervous system of the child. It is involved in the formation of cell membranes and the transmission of nerve impulses.

  • Recommended dose: 450 mg per day.
  • Sources: Egg yolks, meat, poultry, fish, legumes, broccoli.
  • Supplements: The content of choline in polyvitamin complexes for pregnant women may be insufficient. If necessary, you can consider the possibility of taking a separate additive.

Second trimester (14-27 weeks): active growth and development

In the second trimester, active growth and development of the organs and systems of the child occurs. At this time, vitamins and minerals that support the formation of bones, muscles and nervous system are especially important.

• Calcium: Bone and teeth formation

  Calcium is necessary for the formation of the bones and teeth of the child. It also participates in the regulation of muscle function and blood coagulation.

  • Recommended dose: 1000 mg per day.
  • Sources: Dairy products (milk, yogurt, cheese), dark green leafy vegetables (spinach, cabbage), tofu, enriched products (orange juice, cereals).
  • Supplements: If the diet does not provide a sufficient amount of calcium, you can consider the possibility of taking the additive.

• Magnesium: support for muscle function and nervous system

  Magnesium is involved in the regulation of muscle function, nervous system and blood pressure. Magnesium deficiency can lead to seizures in the legs, constipation and increased risk of preeclampsia.

  • Recommended dose: 350-360 mg per day.
  • Sources: Dark green leafy vegetables, nuts, seeds, legumes, whole grain products.
  • Supplements: If necessary, you can consider the possibility of taking magnesium additive.

• Omega-3 fatty acids (DHA and EPA): Brain and vision development

  Omega-3 fatty acids, especially DHA, play an important role in the development of the brain and vision of the child. They can also reduce the risk of premature birth and postpartum depression.

  • Recommended dose: 200-300 mg dha per day.
  • Sources: Fat fish (salmon, tuna, mackerel), linen seed, walnuts.
  • Supplements: Most pregnant women are recommended to take Omega-3 fatty acids, especially if they do not consume sufficient quantities.

• Zinc: support for the immune system and tissue growth

  Zinc is necessary to maintain the immune system, tissue growth and wound healing. Zinc deficiency can lead to a delay in the growth and development of the child.

  • Recommended dose: 11 mg per day.
  • Sources: Meat, poultry, seafood, nuts, seeds, legumes, whole grain products.
  • Supplements: In most cases, it is enough to get zinc from food. However, if the diet is limited, you can consider the possibility of receiving an additive.

• Vitamin A: Development of vision and immune system

  Vitamin A is necessary for the development of vision, immune system and skin of the child. However, you should avoid taking high doses of vitamin A in the form of retinol, as this can lead to development defects. Beta-carotene contained in plant products is a safe source of vitamin A.

  • Recommended dose: 770 μg RAE (retinol equivalent) per day.
  • Sources: Carrots, sweet potatoes, pumpkin, spinach, cabbage, mango.
  • Supplements: Avoid taking additives containing high doses of retinol. It is better to receive vitamin and from plant sources.

• Vitamin E: Antioxidant protection

  Vitamin E is a powerful antioxidant that protects the body cells from damage by free radicals. It also participates in the regulation of the immune system.

  • Recommended dose: 15 mg per day.
  • Sources: Vegetable oils (sunflower, olive, soybean), nuts, seeds, avocados, spinach.
  • Supplements: In most cases, it is enough to receive vitamin E from food. However, if the diet is limited, you can consider the possibility of receiving an additive.

Third trimester (28-40 weeks): preparation for childbirth and lactation

In the third trimester, intensive growth and development of the child occurs, as well as the preparation of the mother’s body for childbirth and lactation. At this time, vitamins and minerals that support bone growth, the development of the brain and the child’s immune system are especially important, as well as preventing pregnancy complications.

• Continuation of the reception of vitamins and minerals from the first and second trimesters: Folic acid, vitamin D, vitamin C, vitamin B6, iron, iodine, choline, calcium, magnesium, omega-3 fatty acids, zinc, vitamin A, vitamin E.

• Vitamin K: bleeding prevention

  Vitamin K is necessary for blood coagulation. Newborns have a low level of vitamin K, so they often injure vitamin K immediately after birth to prevent bleeding. Pregnant women taking certain drugs (for example, anticoagulants) may require additional intake of vitamin K.

  • Recommended dose: 90 mcg per day.
  • Sources: Dark green leafy vegetables (spinach, broccoli, cabbage), vegetable oils.
  • Supplements: If necessary, you should consult a doctor about taking the additives of vitamin K.

• Probiotics: Support for intestinal health

  Probiotics are beneficial bacteria that maintain intestinal health. Taking probiotics during pregnancy can reduce the risk of vaginal infections, gestational diabetes and atopic dermatitis in a child.

  • Recommended dose: Depends on the specific strain of probiotics.
  • Sources: Enzymes (yogurt, kefir, sauer cabbage, kimchi).
  • Supplements: You should choose probiotics containing strains that have been studied for safety and effectiveness during pregnancy.

• Fiber: prevention of constipation

  Constipation is a common problem during pregnancy, especially in the third trimester. The use of a sufficient amount of fiber helps to soften the chair and facilitate defecation.

  • Recommended dose: 25-35 grams per day.
  • Sources: Fruits, vegetables, whole grain products, legumes, nuts, seeds.
  • Supplements: If necessary, you can consider the possibility of taking fiber additives.

• Water: maintaining hydration

  During pregnancy, it is important to maintain adequate hydration. Dehydration can lead to premature birth and other complications.

  • Recommended dose: 8-12 glasses of water per day.

Important comments:

• Individual needs: The need for vitamins and minerals can vary depending on individual factors, such as age, health, lifestyle and diet. It is important to consult a doctor or nutritionist in order to determine the optimal dose of vitamins and minerals for a particular woman.
• Polyvitamin complexes for pregnant women: Polyvitamin complexes for pregnant women usually contain most of the necessary vitamins and minerals. However, you should make sure that the complex contains a sufficient amount of folic acid, vitamin D, iron and iodine.
• Quality of additives: It is important to choose high -quality additives from reliable manufacturers. Check the label for quality certificates and pay attention to the reviews of other consumers.
• Interaction with drugs: Some vitamins and minerals can interact with medicines. Be sure to inform your doctor about all the supplements and medicines taken.
• Balanced nutrition: Vitamins and minerals are important components of a healthy pregnancy, but they do not replace a balanced diet. Try to use a variety of foods rich in nutrients, such as fruits, vegetables, whole grain products, proteins and healthy fats.
• Dosage exceeding: The reception of too many certain vitamins and minerals can be harmful to the mother and child. Follow the recommended doses and do not exceed them without consulting a doctor.
• Consultation with a doctor: Before taking any vitamins and minerals during pregnancy, be sure to consult a doctor. He will be able to evaluate your individual needs and choose the optimal complex of vitamins and minerals.
• The reaction of the body: Carefully follow the reaction of your body to taking vitamins and minerals. If you have any side effects, stop taking and consult a doctor.
• Vitamins and lifestyle: It is important to understand that vitamins are only part of a healthy lifestyle during pregnancy. Try to avoid stress, get enough sleep, regularly engage in physical exercises and abandon bad habits, such as smoking and drinking alcohol.
• Postpartum period: After childbirth, the need for some vitamins and minerals, especially in vitamin D and omega-3 fatty acids, can remain increased, especially if you breastfeed. Continue to take vitamins and minerals on the recommendation of a doctor.
• Vegetarianism and veganism: Pregnant women who adhere to a vegetarian or vegan diet should be especially carefully monitored by all the necessary vitamins and minerals, such as vitamin B12, iron, calcium, vitamin D and omega-3 fatty acids. You may need to receive additional additives.
• Genetic factors: Some genetic factors can affect the absorption of vitamins and minerals. For example, women with certain options for the MthFR gene may experience difficulties with the absorption of folic acid. In this case, the doctor can recommend the intake of metapolin, the active form of folic acid.
• Nausea and vomiting: If you are worried about nausea and vomiting during pregnancy, try taking vitamins and minerals during meals or before bedtime. Divide the daily dose into several tricks. Avoid taking vitamins on an empty stomach.
• Constipation: If you suffer from constipation, increase fiber consumption, drink enough water and regularly engage in physical exercises. You can also consider taking soft laxatives on the recommendation of a doctor.
• Precomports: Preeclampsia is a serious complication of pregnancy, characterized by high blood pressure and the presence of protein in the urine. Reception of calcium, magnesium and omega-3 fatty acids can help reduce the risk of preeclampsia.
• Gestational diabetes: Gestational diabetes is diabetes that develops during pregnancy. Vitamin D intake can help reduce the risk of gestational diabetes.
• Premature birth: Reception of omega-3 fatty acids can help reduce the risk of premature birth.
• Postpartum depression: Reception of omega-3 fatty acids can help reduce the risk of postpartum depression.
• Special diets: If you have any special dietary needs or restrictions, such as allergies or intolerance to certain products, be sure to inform your doctor or nutritionist. They will help you draw up a power plan that will meet your needs and provide you with all the necessary vitamins and minerals.
• Additional examinations: The doctor may prescribe additional examinations to assess the level of vitamins and minerals in your body. This will help to identify deficits and choose the optimal dose of additives.
• Regular examinations: Regularly visit a doctor to monitor the progress of pregnancy and timely detection and treatment of possible complications.
• Influence on the fetus: Remember that everything that you use during pregnancy affects the health and development of your child. Therefore, carefully monitor your diet and take vitamins and minerals on the recommendation of a doctor.
• Individual approach: There is no universal approach to taking vitamins and minerals during pregnancy. It is important to consider your individual needs and characteristics of the body.
• Active participation: Take an active part in taking care of your health during pregnancy. Ask the doctor questions, study the information about healthy nutrition and make conscious decisions about your health and health of your child.
• Attention to body signals: Listen to your body and pay attention to any unusual symptoms or changes in health status. Report them to your doctor.
• Positive attitude: Keep a positive attitude and enjoy pregnancy. This is a great time in your life, and taking care of your health will help you give birth to a healthy and happy child.

By carefully following these guidelines and consulting with your healthcare provider, you can ensure that you and your baby receive the necessary nutrients for a healthy pregnancy and a bright future.