Vitamins for pregnant women: a list of necessary elements

Vitamins for pregnant women: a list of necessary elements

Pregnancy is a unique period in a woman’s life, requiring special attention to her health and nutrition. Supporting the body of the mother and the unborn child with the necessary vitamins and minerals is crucial for the normal development of the fetus and maintaining the health of the pregnant woman. The deficiency of nutrients can lead to serious consequences for both the mother and the child, including congenital defects, premature birth and complications during pregnancy. It is important to understand that the need for vitamins and minerals during pregnancy increases significantly, so the usual diet may be insufficient. In this article, we will consider in detail the list of necessary vitamins and minerals for pregnant women, their role, dosage, sources and possible consequences of the deficit.

Folic acid (vitamin B9)

Folic acid, also known as vitamin B9, plays a key role in the development of the nervous system of the fetus, especially in the formation of the nervous tube, which later becomes the brain and spinal cord. Sufficient consumption of folic acid significantly reduces the risk of developing defects in the nervous tube, such as Spina Bifida (cleft spine) and anencephalus (lack of brain).

• Role in the body: Folic acid is involved in the synthesis of DNA and RNA, cell division and tissue growth. It is also necessary for the formation of red blood cells and maintaining a healthy level of homocysteine ​​in the blood.
• Recommended dosage: Pregnant women are recommended to take 400-800 μg of folic acid per day. Ideally, the intake of folic acid should begin 1-3 months before conception and continue during the first trimester of pregnancy. Women with a history of cases of defects in the nervous tube in children may need a higher dose – up to 4 mg per day, but this should be agreed with the doctor.
• Sources: The rich sources of folic acid are dark green leafy vegetables (spinach, broccoli, salad light), legumes (beans, lentils, peas), oranges, avocados, asparagus and enriched products, cereals, pasta). However, during pregnancy, it is difficult to get a sufficient amount of folic acid only from food, so it is recommended to take additives.
• Deficiency: During pregnancy, deficiency of folic acid can lead to defects in the nervous tube in the fetus, anemia in the mother, premature birth, low weight at the birth and delay of the development of the placenta.

Iron

Iron plays a crucial role in the transportation of oxygen throughout the body. During pregnancy, the need for gland increases significantly, since it is necessary for the formation of hemoglobin, which transfers oxygen to the tissues of the mother and fetus. Iron is also necessary for the development of the brain of the fetus and maintaining a healthy immune system.

• Role in the body: Iron is a component of hemoglobin, which is contained in red blood cells and transfers oxygen from the lungs to other body tissues. It is also part of myoglobin, which storages oxygen in the muscles. Iron is involved in the work of enzymes necessary for the energy exchange and synthesis of DNA.
• Recommended dosage: Pregnant women are recommended to take 27 mg of iron per day. In some cases, in the presence of anemia, the doctor may prescribe a higher dose.
• Sources: Rich sources of iron are red meat (beef, pork, lamb), poultry, fish, dark green leafy vegetables (spinach, cabbage), legumes (beans, lentils), dried fruits (dried apricots, raisins) and enriched products (cereals, bread). For better assimilation of iron, it is recommended to use it along with products rich in vitamin C (citrus fruits, strawberries, pepper).
• Deficiency: Iron deficiency during pregnancy can lead to iron deficiency anemia in the mother, which is manifested by fatigue, weakness, pallor of the skin and mucous membranes, shortness of breath and dizziness. In the fetus, iron deficiency can lead to growth retardation, premature birth, low weight at birth and brain development. Taking iron -containing drugs can cause side effects, such as constipation, nausea and abdominal pain. To minimize these effects, it is recommended to start with a low dose and gradually increase it, as well as consume products rich in fiber.

Calcium

Calcium is necessary for the formation of the bones and teeth of the fetus. During pregnancy, the mother’s body redistributes calcium in favor of the fetus, therefore it is important to ensure sufficient consumption of this mineral to maintain the health of the mother’s bones and the normal development of the child’s skeleton. Calcium also plays a role in the work of muscles, nerves and cardiovascular system.

• Role in the body: Calcium is the main building material for bones and teeth. It is also necessary to reduce muscles, transmit nerve impulses, blood coagulation and regulation of blood pressure.
• Recommended dosage: Pregnant women are recommended to take 1000 mg of calcium per day.
• Sources: Richest sources of calcium are dairy products (milk, yogurt, cheese), dark green leafy vegetables (broccoli, cabbage), fish with bones (sardins, salmon), enriched products (juices, tofu) and almonds.
• Deficiency: Calcium deficiency during pregnancy can lead to osteoporosis in the mother in the future, as well as to impaired skeleton development in the fetus, including rickets.

Vitamin D.

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. Vitamin D also plays a role in the operation of the immune system and the regulation of cellular growth.

• Role in the body: Vitamin D helps the body absorb calcium and phosphorus necessary for the health of bones and teeth. It also participates in the operation of the immune system, regulates cell growth and has an anti -inflammatory effect.
• Recommended dosage: Pregnant women are recommended to take 600 IU (international units) of vitamin D per day. In some cases, with vitamin D deficiency, the doctor may prescribe a higher dose.
• Sources: The main source of vitamin D is sunlight. Under the influence of sunlight, the skin produces vitamin D. However, in the winter season and in regions with low solar activity, this may not be enough. The rich sources of vitamin D in food are fatty fish (salmon, tuna, mackerel), egg yolk, beef liver and enriched products (milk, juices, cereals).
• Deficiency: During pregnancy, the deficiency of vitamin D can lead to rickets in the fetus, low weight at birth, increased risk of preeclampsia and gestational diabetes in the mother.

Omega-3 fatty acids

Omega-3 fatty acids, especially dairyxaenic acid (DGK), are necessary for the development of the brain and eye of the fetus. They also have an anti -inflammatory effect and can reduce the risk of premature birth.

• Role in the body: DGK is the main structural component of the brain and retina of the eye. It plays an important role in the development of cognitive functions, vision and nervous system. Omega-3 fatty acids also have an anti-inflammatory effect and reduce the risk of cardiovascular diseases.
• Recommended dosage: Pregnant women are recommended to take 200-300 mg of dgk per day.
• Sources: The rich sources of omega-3 fatty acids are fatty fish (salmon, tuna, sardines, mackerel), linseed seeds, walnuts, chia seeds and fish oil supplements. It is important to choose additives with fish oil that have undergone cleaning from heavy metals and other pollutants.
• Deficiency: The deficiency of omega-3 fatty acids during pregnancy can lead to disorders of the development of the brain and eye of the fetus, the increased risk of premature birth and postpartum depression in the mother.

Iodine

Iodine is necessary for the normal function of the thyroid gland, which regulates the metabolism. During pregnancy, the need for iodine increases, since it is necessary for the development of the brain and the nervous system of the fetus.

• Role in the body: Iodine is necessary for the synthesis of thyroid hormones, which regulate metabolism, growth and development of the body.
• Recommended dosage: Pregnant women are recommended to take 150 μg iodine per day.
• Sources: The main source of iodine is iodized salt. Other sources of iodine are seafood (sea fish, seaweed), dairy products and eggs.
• Deficiency: During pregnancy, the deficiency of iodine can lead to hypothyroidism in the mother, which can lead to a delay in the development of the fetal brain, cretinism (mental retardation and physical defects), miscarriage and stillbirth.

Vitamin C.

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

• Role in the body: Vitamin C is an antioxidant, participates in the synthesis of collagen, strengthens the immune system and helps to absorb iron.
• Recommended dosage: Pregnant women are recommended to take 85 mg of vitamin C per day.
• Sources: The rich sources of vitamin C are citrus fruits (oranges, lemons, grapefruits), strawberries, kiwi, pepper, broccoli and tomatoes.
• Deficiency: Vitamin C deficiency during pregnancy can lead to scurvy (a disease characterized by bleeding of the gums, weakness and retention of wound healing), as well as increased susceptibility to infections.

Vitamin a

Vitamin A is necessary for vision, growth, development and functioning of the immune system. However, it is important to note that excessive consumption of vitamin A during pregnancy can be dangerous for the fetus and lead to congenital defects.

• Role in the body: Vitamin A is necessary for vision, growth, development and functioning of the immune system.
• Recommended dosage: Pregnant women are recommended to take 770 μg of vitamin A per day. It is important not to exceed the recommended dose.
• Sources: Vitamin A is contained in two forms: retinol (found in animal products) and carotenoids (are found in plant products). Retinol is found in the liver, dairy products and eggs. Carotinoids, such as beta-carotene, are found in carrots, sweet potatoes, pumpkin, spinach and other dark green and orange vegetables and fruits. The body converts carotenoids into vitamin A as necessary.
• Deficiency: During pregnancy, deficiency of vitamin A can lead to visual impairment, increased susceptibility to infections and growth retardation in the fetus. Excessive consumption of vitamin A, especially in the form of retinol, can lead to congenital defects, such as heart defects, impaired development of the nervous system and face deformation.

B vitamins b

B vitamins play an important role in energy exchange, development of the nervous system and the formation of red blood cells. Biamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folic acid (B9) and cobalamin (B12) include.

• Role in the body: B vitamins are involved in energy exchange, turning food into energy. They are also necessary for the development of the nervous system, the formation of red blood cells and maintaining the health of the skin and hair.
• Recommended dosage: Recommended doses of group B vitamins for pregnant women differ depending on a specific vitamin. It is important to follow the recommendations of a doctor or nutritionist.
• Sources: B vitamins are found in various foods, including meat, poultry, fish, eggs, dairy products, legumes, whole grain products, nuts, seeds, fruits and vegetables.
• Deficiency: During pregnancy, a deficiency of B vitamins can lead to various problems, including fatigue, weakness, irritability, depression, anemia, digestive disorders and fetal development.

Zinc

Zinc is necessary for the growth, development and functioning of the immune system. It also participates in the synthesis of DNA and proteins.

• Role in the body: Zinc is necessary for the growth, development and functioning of the immune system. It also participates in the synthesis of DNA and proteins, wound healing and regulation of taste and smell.
• Recommended dosage: Pregnant women are recommended to take 11 mg zinc per day.
• Sources: Rich sources of zinc are red meat, poultry, oysters, legumes, nuts, seeds and whole grain products.
• Deficiency: Circus deficiency during pregnancy can lead to delayed fetal growth, premature childbirth, low weight at birth and impaired immune system.

Copper

Copper is necessary for the formation of red blood cells, maintaining bone health and nervous system.

• Role in the body: Copper is necessary for the formation of red blood cells, maintaining bone health and nervous system. It also participates in the work of enzymes necessary for the energy exchange and synthesis of collagen.
• Recommended dosage: Pregnant women are recommended to take 1 mg of copper per day.
• Sources: Rich sources of copper are liver, seafood, nuts, seeds, legumes and whole grains.
• Deficiency: The shortage of copper during pregnancy can lead to anemia, disorders of the development of bones and the nervous system in the fetus.

Magnesium

Magnesium is necessary for the work of muscles and nerves, the regulation of blood pressure and maintaining bone health.

• Role in the body: Magnesium is necessary for the work of muscles and nerves, the regulation of blood pressure and maintaining bone health. It also participates in the energy exchange and synthesis of proteins.
• Recommended dosage: Pregnant women are recommended to take 350-360 mg of magnesium per day.
• Sources: Rich sources of magnesium are dark green leafy vegetables, nuts, seeds, legumes and whole granular products.
• Deficiency: Magnesium deficiency during pregnancy can lead to muscle seizures, increased risk of preeclampsia and premature birth.

Kholin

Kholin is necessary for the development of the brain and the nervous system of the fetus. He also plays a role in the metabolism of fat and liver functioning.

• Role in the body: Kholin is necessary for the development of the brain and the nervous system of the fetus. It also plays a role in the metabolism of fats, the functioning of the liver and the transfer of nerve impulses.
• Recommended dosage: Pregnant women are recommended to take 450 mg of choline per day.
• Sources: Rich sources of choline are eggs, liver, beef, chicken, fish, legumes and cruciferous vegetables (broccoli, cauliflower).
• Deficiency: Holin deficiency during pregnancy can lead to impaired brain and nervous system of the fetus.

General recommendations

• Consultation with a doctor: Before taking any vitamins and minerals during pregnancy, it is necessary to consult a doctor. The doctor will evaluate the state of health of the woman, her diet and determine the necessary doses of vitamins and minerals.
• Balanced nutrition: It is important to adhere to a balanced diet, including a variety of products, rich in vitamins and minerals.
• Supplements: In most cases, pregnant women are recommended to take polyvitamin complexes specially designed for pregnant women. These complexes contain the necessary vitamins and minerals in optimal doses.
• Quality of additives: It is important to choose high -quality additives that have undergone quality control and contain the necessary ingredients in the declared doses.
• Avoid overdose: It is important not to exceed the recommended doses of vitamins and minerals, as this can be dangerous for the mother and fetus.
• Individual approach: The need for vitamins and minerals can vary depending on the individual characteristics of the woman, her state of health and the presence of any diseases.

Pregnancy is a time when a woman’s body needs increased attention and care. Providing the body with the necessary vitamins and minerals is crucial for the health of the mother and the unborn child. Following the doctor’s recommendations, adhering to a balanced diet and taking high -quality additives, you can ensure the normal development of the fetus and support the health of a pregnant woman. Remember that self-medication can be dangerous, so always consult a doctor before taking any vitamins and minerals. Proper nutrition and taking the necessary vitamins and minerals are an investment in your child’s health and your own health.