Vitamins for pregnant women in the first trimester: the basis of a healthy pregnancy
The first trimester of pregnancy, covering the period from the moment of conception to the end of the 12th week, is a critically important stage in the development of the unborn child. During this time, the main organs and systems of the body are formed. Therefore, proper nutrition, and in particular, sufficient consumption of the necessary vitamins and minerals, is of great importance to the health of the mother and the normal development of the fetus. The lack of certain nutrients can lead to serious complications, such as defects in the nervous tube, premature birth and low weight at birth.
Folic acid (vitamin B9): Prevention of defects in the nervous tube
Folic acid, also known as vitamin B9, plays a key role in the formation of the fetal nervous tube, from which the brain and spinal cord subsequently develops. Defects in the nervous tube, such as Spina Bifida (splitting the spine) and anencephalus (lack of brain), are serious congenital malformations.
The recommended dose of folic acid for pregnant women is 400-800 μg per day. It is recommended to start taking folic acid 1-3 months before the planned pregnancy and continue throughout the first trimester. This is due to the fact that the nervous tube is formed in the very first weeks of pregnancy, when a woman may not yet know about her condition.
Folic acid sources:
- Dark green leafy vegetables (spinach, broccoli, Romen salad)
- Citrus fruits (oranges, grapefruits)
- Legumes (lentils, beans, peas)
- Enriched products (bread, flakes for breakfast)
- Multicompleles for pregnant women
Even with a balanced diet, obtaining a sufficient amount of folic acid only from food can be difficult. Therefore, doctors recommend taking folic acid supplements, especially women planning pregnancy or located in the first trimester.
Vitamin D: bone health and immune system
Vitamin D is necessary for the absorption of calcium and phosphorus, which are important for the formation of the bones and teeth of the fetus. In addition, vitamin D plays a role in maintaining the immune system of both the mother and the child. Vitamin D deficiency during pregnancy can be associated with an increased risk of gestational diabetes, preeclampsia (high blood pressure during pregnancy) and premature birth.
The recommended dose of vitamin D for pregnant women is 600-800 IU (international units) per day. However, the need for vitamin D can vary depending on the level of vitamin D in the blood of a woman. Therefore, it is recommended to take a blood test to the level of vitamin D and consult a doctor to determine the optimal dose.
Sources of vitamin D:
- Fat fish (salmon, tuna, mackerel)
- Egg yolks
- Enriched products (milk, flakes for breakfast)
- Sunlight (under the influence of sunlight, the skin produces vitamin D)
- Vitamin D supplements
In the winter months or with a limited stay in the sun, taking vitamin D additives is especially important.
Iron: prevention of anemia
During pregnancy, the need for iron increases significantly, since iron is necessary for the formation of hemoglobin, protein in red blood cells, which transfers oxygen throughout the body. In pregnant women, the volume of blood increases, and the fetus also needs gland for their development. Iron deficiency can lead to iron deficiency anemia, which is characterized by fatigue, weakness, dizziness and increased susceptibility to infections. In the fetus, iron deficiency can lead to premature birth, low weight at birth and developmental delay.
The recommended dose of iron for pregnant women is 27 mg per day.
Iron sources:
- Red meat (beef, pork)
- Bird (chicken, turkey)
- Fish
- Dark green leafy vegetables (spinach, cabbage)
- Legumes (lentils, beans)
- Enriched products (bread, flakes for breakfast)
- Iron additives
There are two forms of iron: hemic and non -meter. Hemic iron, contained in animal products, is better absorbed by the body than the black iron contained in products of plant origin. To improve the absorption of a non -meter iron, it is recommended to consume products rich in vitamin C (citrus fruits, berries, pepper).
Reception of iron additives can cause side effects, such as constipation, nausea and abdominal pain. To reduce these effects, it is recommended to take iron along with food and start with a low dose, gradually increasing it. You can also take iron in the form of a helat, which is better tolerated.
Calcium: Bone and teeth formation
Calcium plays an important role in the formation of the bones and teeth of the fetus, as well as in maintaining the health of the mother’s bones. During pregnancy, the fetus takes calcium from the mother’s body for its development. If a woman does not receive enough calcium, her bones can become more fragile and subject to fractures.
The recommended dose of calcium for pregnant women is 1000 mg per day.
Calcium sources:
- Dairy products (milk, yogurt, cheese)
- Dark green leafy vegetables (cabbage, broccoli)
- Enriched products (juices, bread)
- Almond
- Tofu
- Calcium additives
To improve calcium absorption, vitamin D.
Vitamin C: Support for immunity and iron absorption
Vitamin C is a powerful antioxidant that helps protect the cells from damage. It is also necessary to maintain the immune system and the assimilation of iron. Vitamin C deficiency can lead to weakening of immunity and a deterioration in the absorption of iron.
The recommended dose of vitamin C for pregnant women is 85 mg per day.
Sources of vitamin C:
- Citrus fruits (oranges, grapefruits, lemons)
- Berries (strawberries, blueberries, raspberries)
- Pepper
- Broccoli
- Tomatoes
- Vitamin C additives
Vitamin A: Development of vision and immunity
Vitamin A is necessary for the development of vision, the immune system and the skin of the fetus. However, excess vitamin A can be harmful to the fetus and lead to congenital malformations. Therefore, it is important to receive vitamin A in moderate quantities.
The recommended dose of vitamin A for pregnant women is 770 mcg per day. It is important to note that this applies to retinol (animal form of vitamin A). Beta-carotene contained in plant products is converted into vitamin A in the body depending on needs.
Sources of vitamin A:
- Carrot
- Sweet potato
- Dark green leafy vegetables (spinach, cabbage)
- Egg yolks
- Dairy products
- Vitamin A additives (should be taken only as prescribed by the doctor and in the recommended doses)
Avoid taking large doses of vitamin A, especially in the form of retinol. It is also not recommended to consume products containing a large amount of retinol, such as the liver.
B vitamins B (B1, B2, B3, B6, B12): Energy and Nervous System
B vitamins play an important role in energy metabolism, functioning of the nervous system and the formation of red blood cells. Each vitamin of group B performs its own specific function, and all of them are necessary for the normal development of the fetus and health of the mother.
- Vitamin B1 (TIAMIN): It is necessary for energy exchange and functioning of the nervous system.
- Vitamin B2 (Riboflavin): It is necessary for growth and development, as well as for energy exchange.
- Vitamin B3 (Niacin): It is necessary for energy exchange and functioning of the nervous system.
- Vitamin B6 (Pyridoxin): It is necessary for the formation of red blood cells and the functioning of the nervous system. It can help reduce nausea and vomiting during pregnancy.
- Vitamin B12 (cobalamin): It is necessary for the formation of red blood cells and the functioning of the nervous system. It is important for vegetarians and vegan, as it is mainly contained in animal products.
Sources of B vitamins B:
- Grain products (whole grain bread, brown rice, oatmeal)
- Meat
- Bird
- Fish
- Eggs
- Dairy products
- Legumes
- Vegetables (dark green leafy vegetables, broccoli)
Omega-3 fatty acids: brain and vision development
Omega-3 fatty acids, especially DGK (daily acidic acid), play an important role in the development of the brain and vision of the fetus. They can also help reduce the risk of premature birth and postpartum depression.
The recommended dose of DHC for pregnant women is 200-300 mg per day.
Sources of omega-3 fatty acids:
- Fat fish (salmon, tuna, mackerel)
- Flax-seed
- Walnuts
- Fish oil or algae oil supplements
When choosing fish oil additives, it is important to pay attention to the quality of the product and the content of the DGC.
Iodine: thyroid function
Iodine is necessary for the normal function of the thyroid gland, which plays an important role in the regulation of metabolism and the development of the fetal brain. Iodine deficiency can lead to hypothyroidism (reduced thyroid function) in the mother and to delay in the development of the brain in the child.
The recommended dose of iodine for pregnant women is 220 μg per day.
Sources of iodine:
- Iodized salt
- Seaweed
- Fish
- Dairy products
- Iodine supplements
It is important to use iodized salt instead of ordinary salt.
Choline: development of the brain and nervous system
Kholin is an important nutrient necessary for the development of the brain and the nervous system of the fetus. It also plays a role in the functioning of the liver and metabolism.
The recommended choline dose for pregnant women is 450 mg per day.
Holina sources:
- Egg yolks
- Meat
- Bird
- Fish
- Legumes
- Broccoli
- Choline supplements
Choosing vitamins for pregnant women
When choosing vitamins for pregnant women, it is important to pay attention to the following factors:
- Composition: Vitamins should contain all the necessary vitamins and minerals in recommended doses.
- Quality: Choose vitamins from famous and reliable manufacturers.
- Form: Vitamins are produced in various forms (tablets, capsules, chewing tablets). Choose a form that is convenient for you.
- Reviews: Read other women’s reviews about vitamins.
- Consultation with a doctor: Before taking vitamins, consult a doctor.
The doctor may recommend certain vitamins or additives depending on your individual needs and health status.
The importance of consulting a doctor
Reception of vitamins and minerals during pregnancy should be carried out under the supervision of a doctor. The doctor can determine your individual nutrient needs and recommend the optimal dose of vitamins and minerals. Self -medication can be dangerous to the health of the mother and fetus.
Заключение (Removed to comply with the prompt)
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