Vitamins for pregnant women: what you need to know

Pregnancy is a unique and demanding period in a woman’s life, when the body works with a vengeance, supporting the growth and development of the unborn child. At this time, the need for vitamins and minerals is growing, which play a key role in the formation of organs and systems of the baby, as well as in maintaining the health of the mother. Sufficient consumption of the necessary nutrients reduces the risk of complications of pregnancy, premature birth and congenital defects. However, unauthorized purpose and uncontrolled intake of vitamin complexes can be not only useless, but also harmful. It is important to understand which vitamins and minerals are most important during pregnancy, in which doses they need to be taken and how to get them from food or specialized drugs.

Folic acid (vitamin B9): cornerstone of a healthy pregnancy

Folic acid, also known as vitamin B9, plays a crucial role in the formation of the fetal nervous tube, from which the brain and spinal cord subsequently develops. The deficiency of folic acid in the first trimester of pregnancy significantly increases the risk of developing defects in the nervous tube, such as Spina Bifida (spinal splitting) and anencephaly (lack of brain).

The role of folic acid:

Formation of the nervous tube: Prevents the development of defects in the nervous tube in the fetus.
Synthesis DNA and RNA: Participates in the process of division and growth of cells, which is especially important during the period of active development of the fetus.
Formation of red blood cells: Prevents the development of megaloblastic anemia in the mother.
Amino acid metabolism: Participates in the metabolism necessary for the growth and development of the fetus.

Recommended dose:

Women planning pregnancy are recommended to start taking folic acid 1-3 months before conception and continue to reception during the first trimester of pregnancy. The recommended daily dose is 400-800 μg. Women with a high risk of folic acid deficiency (for example, having a history of children with nervous tube defects taking certain drugs or suffering diseases affecting the absorption of nutrients) may require a higher dose that the doctor should prescribe.

Folic acid sources:

Food sources: Dark green leafy vegetables (spinach, broccoli, Romen salad), asparagus, legumes (lentils, beans, peas), avocados, citrus fruits (oranges, grapefruits), liver.
Enriched products: Some grain products, bread and pasta are enriched with folic acid.
Vitamin complexes: Most vitamin complexes for pregnant women contain folic acid.

Important: Even with a balanced diet, it can only be difficult to obtain folic acid only from food. Therefore, it is recommended to take folic acid in the form of additives, especially during the period of pregnancy planning and in the first trimester.

Iron: the fight against anemia and the provision of oxygen

Iron plays a key role in the transportation of oxygen throughout the body, both mother and fetus. During pregnancy, the blood volume increases, which requires a larger amount of iron for the production of hemoglobin, a component of red blood cells that suffers oxygen. Iron deficiency can lead to the development of iron deficiency anemia, which can cause fatigue, weakness, dizziness, shortness of breath and increases the risk of premature birth and low weight at birth.

The role of iron:

Oxygen transport: It tolerates oxygen from lungs to tissues and organs of the mother and fetus.
The formation of hemoglobin: It is a key component of hemoglobin, protein contained in red blood cells.
Brain development: Participates in the development of the brain and nervous system of the fetus.
Maintaining immunity: Supports the immune system of the mother and fetus.

Recommended dose:

During pregnancy, the need for iron increases significantly. The recommended daily dose is 27 mg. However, some women may need a higher dose, especially if they diagnosed iron deficiency before pregnancy or if they have risk factors for the development of anemia.

Iron sources:

Food sources:
- Hem iron: Contained in animal products, such as red meat (beef, pork, lamb), poultry (chicken, turkey), fish (salmon, tuna) and seafood. Hemic iron is better absorbed by the body than non -meter iron.
- Neghemian iron: Contained in plant products, such as dark green leafy vegetables (spinach, broccoli), legumes (lentils, beans, peas), dried fruits (dried apricots, prunes), nuts and seeds. The absorption of a non -hem iron can be improved by using it along with products rich in vitamin C (for example, citrus fruits, pepper, tomatoes).
Vitamin complexes: Most vitamin complexes for pregnant women contain iron.

Important: Taking iron preparations can cause side effects, such as constipation, nausea and abdominal pain. To minimize these effects, it is recommended to start taking a low dose and gradually increase it. Also, it is recommended to take iron drugs on an empty stomach, drinking them with orange juice to improve assimilation. If side effects become unbearable, it is necessary to consult a doctor.

Calcium: strong bones and healthy heart

Calcium plays a crucial role in the formation of the bones and teeth of the fetus, as well as in maintaining the health of the bone tissue of the mother. During pregnancy, the fetus actively uses calcium from the mother’s body for its development, so it is important to ensure the sufficient intake of this mineral. In addition, calcium is involved in the regulation of heart rhythm, muscle contraction and transmission of nerve impulses.

The role of calcium:

Formation of bones and teeth: Provides the formation of strong bones and teeth in the fetus.
Maintaining bone tissue: Supports the health of bone tissue of the mother, preventing osteoporosis.
Cardiac regulation: Participates in the regulation of heart rhythm and blood pressure.
Muscle contraction: It is necessary for normal muscle contraction.
Transfer of nerve impulses: Participates in the transmission of nerve impulses.

Recommended dose:

During pregnancy, it is recommended to consume 1000 mg of calcium per day. Women under 19 years old are recommended 1300 mg of calcium per day.

Calcium sources:

Food sources: Dairy products (milk, yogurt, cheese), dark green leafy vegetables (cabbage, broccoli), tofu, calcium products (orange juice, breakfast flakes).
Vitamin complexes: Some vitamin complexes for pregnant women contain calcium.

Important: The absorption of calcium improves in the presence of vitamin D. Therefore, it is recommended to ensure sufficient intake of vitamin D along with calcium. If necessary, you can take vitamin D.

Vitamin D: sun, bones and immunity

Vitamin D plays a key role in the absorption of calcium and maintaining the health of bones and teeth, both in the mother and the fetus. In addition, vitamin D is involved in the regulation of the immune system and can reduce the risk of some pregnancy complications, such as preeclampsia and gestational diabetes.

The role of vitamin D:

Calcium assimilation: Promotes the absorption of calcium from food and ensures the formation of strong bones and teeth.
Maintaining immunity: Strengthens the immune system and protects against infections.
Cellular regulation: Participates in the regulation of cellular growth and differentiation.
Reducing the risk of pregnancy complications: It can reduce the risk of developing preeclampsia and gestational diabetes.

Recommended dose:

During pregnancy, it is recommended to consume 600 IU (international units) of vitamin D per day. However, some experts recommend higher doses, especially for women with vitamin D.

Sources of vitamin D:

Sunlight: The body produces vitamin D under the influence of sunlight. However, the amount of vitamin D produced in the skin depends on many factors, such as the time of year, time of day, geographical position and skin color.
Food sources: Bold fish (salmon, tuna, mackerel), egg yolk, products enriched with vitamin D (milk, juice, breakfast flakes).
Vitamin complexes: Many vitamin complexes for pregnant women contain vitamin D.

Important: Vitamin D deficiency is common in many regions of the world. Therefore, it is recommended to regularly check the level of vitamin D in the blood and, if necessary, take vitamin D.

Omega-3 fatty acids: brain and eye health

Omega-3 fatty acids, especially DHA (non-oxaexaenic acid) and EPA (eicosapentaenoic acid), play an important role in the development of the brain and eye of the fetus. DHA is the main structural component of the brain and retina of the eye, so sufficient DHA consumption during pregnancy is necessary for the normal development of these organs. In addition, omega-3 fatty acids can reduce the risk of premature birth and postpartum depression.

The role of omega-3 fatty acids:

Development of brain and eyes: Contribute to the normal development of the brain and retina of the eye of the fetus.
Reduction of the risk of premature birth: They can reduce the risk of premature birth.
Maintenance of mood: They can reduce the risk of postpartum depression.
Support for the cardiovascular system: Support the health of the mother’s cardiovascular system.

Recommended dose:

During pregnancy, it is recommended to consume 200-300 mg DHA per day.

Sources of omega-3 fatty acids:

Food sources: Fat fish (salmon, tuna, sardines, herring), linen seeds, walnuts, chia seeds.
Fish oil supplements: Fish oil supplements are a good source of DHA and EPA. It is important to choose additives that have undergone cleaning from mercury and other pollutants.
Algae additives: Algae additives are vegetarian and vegan source DHA.

Important: Some types of fish may contain a high level of mercury, which can be harmful to the fetus. Therefore, pregnant women are recommended to avoid the use of fish with a high content of mercury, such as a shark, a sword fish, a royal macrel and a tile.

Iodine: thyroid gland and brain development

Iodine is necessary for the normal function of the thyroid gland, which produces hormones that regulate metabolism. During pregnancy, the need for iodine increases, since the fetus also needs iodine for the development of the thyroid gland and brain. During pregnancy, iodine deficiency can lead to hypothyroidism in the mother and the delay in mental development in the child.

The role of iodine:

Thyroid function: It is necessary for the normal function of the thyroid gland.
Brain development: Participates in the development of the brain and nervous system of the fetus.
Metabolic regulation: Regulates the metabolism in the mother and fetus.

Recommended dose:

During pregnancy, it is recommended to consume 220 μg iodine per day.

Sources of iodine:

Iodized salt: Iodated salt is the main source of iodine.
Seafood: Sea fish, seaweed.
Dairy products: Moloko, yogurt, cheese.
Vitamin complexes: Many vitamin complexes for pregnant women contain iodine.

Important: When using iodized salt, it is necessary to monitor the expiration date and properly store it in order to maintain the iodine content.

Vitamin C: antioxidant and immunity

Vitamin C is a powerful antioxidant that protects the cells from damage by free radicals. It is also necessary for the synthesis of collagen, protein, which is a building material for the skin, bones, cartilage and blood vessels. In addition, vitamin C strengthens the immune system and helps to absorb iron.

The role of vitamin C:

Antioxidant: Protects cells from damage by free radicals.
Collagen synthesis: It is necessary for the synthesis of collagen, protein, which is a building material for the skin, bones, cartilage and blood vessels.
Strengthening immunity: Strengthens the immune system and protects against infections.
Iron assimilation: Helps to absorb iron from food.

Recommended dose:

During pregnancy, it is recommended to consume 85 mg of vitamin C per day.

Sources of vitamin C:

Citrus fruit: Orange, grapefruit, lemons.
Berries: Strawberries, blueberries, raspberries.
Vegetables: Pepper, broccoli, tomatoes, spinach.

Vitamin A: vision, growth and immunity

Vitamin A is necessary for vision, growth, development of bones and immunity. However, during pregnancy, it is important to be cautioned with the dosage of vitamin A, since the excess of this vitamin can be harmful to the fetus and lead to congenital defects.

The role of vitamin A:

Vision: It is necessary for normal vision.
Growth and development: Participates in the growth and development of bones and other tissues.
Immunity: Supports the immune system.

Recommended dose:

During pregnancy, it is recommended to consume 770 μg of vitamin A per day.

Sources of vitamin A:

Retinol: Contained in animal products, such as liver, egg yolk, dairy products.
Beta-carotene: Contained in plant products, such as carrots, sweet potatoes, pumpkin, dark green leafy vegetables. The body can turn beta-carotene into vitamin A.

Important: During pregnancy, the use of large doses of vitamin A in the form of retinol should be avoided, as this can be toxic for the fetus. It is recommended to receive vitamin A from plant sources containing beta-carotene.

Zinc: immunity and cell division

Zinc plays an important role in the immune system, cellular division and growth. Circus deficiency during pregnancy can increase the risk of premature birth and low weight at birth.

The role of zinc:

Immunity: Supports the immune system.
Cellular division: Participates in cellular division and growth.
Wound healing: Promotes wound healing.

Recommended dose:

During pregnancy, it is recommended to consume 11 mg of zinc per day.

Sources of zinc:

Meat: Red meat, poultry.
Seafood: Oysters, crabs.
Nuts and seeds: Pumpkin seeds, cashew.
Legumes: Beans, lentils.

Other important vitamins and minerals

In addition to the above vitamins and minerals, during pregnancy are also important:

Vitamin B1 (TIAMIN): It is necessary for energy exchange and nervous system.
Vitamin B2 (Riboflavin): It is necessary for energy exchange and health of the skin.
Vitamin B3 (Niacin): It is necessary for energy exchange and nervous system.
Vitamin B6 (Pyridoxin): E amino acids and the formation of red blood cells are necessary for the metabolism. It can help with nausea during pregnancy.
Vitamin B12 (cobalamin): It is necessary for the formation of red blood cells and the nervous system. Especially important for vegetarians and vegans.
Magnesium: It is necessary for the health of bones, muscles and nervous system. It can help with leg cramps during pregnancy.
Potassium: It is necessary to regulate blood pressure and muscle function.

How to choose a vitamin complex for pregnant women

When choosing a vitamin complex for pregnant women, the following factors must be taken into account:

Composition: The complex should contain all the necessary vitamins and minerals in the recommended doses.
Quality: Choose complexes from reliable manufacturers that guarantee the quality and safety of products.
Individual needs: Consult a doctor to choose a complex corresponding to your individual needs and health status.
Output form: Choose the form of release, which is most convenient for you (tablets, capsules, chewing tablets).
Reviews: Read the reviews of other pregnant women about various vitamin complexes.

Nutrition during pregnancy: The basis of health

Despite the importance of taking vitamin complexes, a balanced diet is the basis of health during pregnancy. Try to use a variety of products rich in vitamins, minerals and other useful substances.

Meding recommendations during pregnancy:

Use a variety of products from all food groups: Fruits, vegetables, cereals, protein products and dairy products.
Eat products rich in folic acid, iron, calcium, vitamin D and omega-3 fatty acids.
Drink enough water.
Limit the use of processed products, sugar, salt and harmful fats.
Avoid drinking alcohol and tobacco.
Consult a doctor or nutritionist to get individual nutrition recommendations.

Myths and errors about vitamins for pregnant women

There are many myths and misconceptions about vitamins for pregnant women. Some of them:

“More the better.” Excess of some vitamins and minerals can be harmful to the fetus. It is important to follow the recommended doses.
“Vitamins replace good nutrition.” Vitamins are only an addition to a balanced diet, and not its replacement.
“All vitamin complexes are the same.” The composition and quality of vitamin complexes can vary significantly. It is important to choose complexes from reliable manufacturers.
“Reception of vitamins guarantees the birth of a healthy child.” Taking vitamins reduces the risk of complications of pregnancy and congenital defects, but does not guarantee an absolutely healthy child.

Conclusion: Consultation with a doctor – the key to success

Reception of vitamins during pregnancy is an important factor for the health of the mother and child. However, unauthorized purpose and uncontrolled intake of vitamin complexes can be not only useless, but also harmful. It is important to consult a doctor to determine your individual needs for vitamins and minerals and choose the most suitable complex. A balanced diet and a healthy lifestyle also play a key role in ensuring a prosperous pregnancy and the birth of a healthy child.