Vitamins for pregnant women: which complex to choose

Vitamins for pregnant women: which complex to choose

Pregnancy is a unique and crucial period in a woman’s life, when the body experiences an increased need for nutrients. Ensuring the adequate receipt of vitamins and minerals is critical of the health of the mother and the normal development of the fetus. The deficiency of the necessary substances can lead to various complications of pregnancy, congenital defects in the child and health problems in the future. Therefore, the choice of the right vitamin complex for pregnant women is the task of paramount importance.

In this article, we will examine in detail the key vitamins and minerals necessary during pregnancy, discuss various forms of vitamin complexes, the criteria for choosing the optimal drug, and we will debunk common myths and errors regarding the use of vitamins during gestation.

Key vitamins and minerals necessary during pregnancy:

During pregnancy, the need for certain vitamins and minerals increases significantly. Below are the most important of them:

• Folic acid (vitamin B9): Folic acid plays a key role in the formation of the fetal nervous tube, which further develops in the brain and spinal cord. Folic acid deficiency can lead to serious congenital defects such as Spina Bifida (spinal splitting) and anencephaly (lack of brain). It is recommended to start folic acid at least a month before conception and continue during the first trimester of pregnancy. The recommended dose for pregnant women is 400-800 μg per day. Women who have cases of defects in the nervous tube in children may require a higher dose (up to 4 mg per day) under the supervision of a doctor. Sources of folic acid: dark green leafy vegetables (spinach, Romen salad, broccoli), legumes (lentils, beans), citrus fruits, avocados, enriched cereals.

• Iron: During pregnancy, the blood volume of the mother increases by 50%, which requires an increased amount of iron for the production of hemoglobin – protein that carries oxygen in red blood cells. Iron deficiency can lead to iron deficiency anemia, which is manifested by fatigue, weakness, dizziness, pallor of the skin and mucous membranes. Anemia increases the risk of premature birth, low birth weight and postpartum depression. The recommended dose of iron for pregnant women is 27 mg per day. In the presence of anemia, the doctor may prescribe a higher dose. It is important to take iron separately from calcium, since calcium can impede its assimilation. Sources of iron: red meat, poultry, fish, legumes, dark green leafy vegetables, enriched cereals. To improve the absorption of iron, it is recommended to use it along with products rich in vitamin C (citrus fruits, pepper, strawberries).

• Calcium: Calcium is necessary for the formation of the bones and teeth of the fetus, as well as to maintain the health of the bone tissue of the mother. If the intake of calcium with food is not enough, the mother’s body will use calcium from her own bones, which can lead to osteoporosis in the future. The recommended dose of calcium for pregnant women is 1000 mg per day. Sources of calcium: dairy products (milk, yogurt, cheese), dark green leafy vegetables, tofu, enriched products (orange juice, cereals). Vitamin D is necessary for the absorption of calcium, so it is important to ensure sufficient intake of both substances.

• Vitamin D: Vitamin D plays an important role in the assimilation of calcium and phosphorus necessary for the formation of the bones and teeth of the fetus. In addition, vitamin D affects the immune system and can reduce the risk of gestational diabetes, preeclampsia and premature birth. The recommended dose of vitamin D for pregnant women is 600 IU (15 μg) per day. Sources of vitamin D: fatty fish (salmon, sardines, tuna), egg yolk, enriched products (milk, cereals). However, most people do not receive enough vitamin D from food and need additional intake in the form of additives, especially in the winter months. The level of vitamin D in the blood is recommended to check and adjust the dose under the supervision of a doctor.

• Omega-3 fatty acids (DGK and EPK): Omega-3 fatty acids, especially non-coosaexenoic acid (DGC), play an important role in the development of the brain and vision of the fetus. DGK can also 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: fatty fish (salmon, sardines, herring), linseed seeds, walnuts, chia seeds, fish oil supplements or algae oil. It is important to choose additives that have been tested for the content of mercury and other pollutants.

• Iodine: Iodine is necessary for the normal function of the thyroid gland, which produces hormones that regulate the metabolism and the development of the brain of the fetus. Iodine deficiency can lead to hypothyroidism in the mother and mental retardation of the child. The recommended dose of iodine for pregnant women is 220 μg per day. Sources of iodine: iodized salt, seaweed, fish, dairy products. Most vitamin complexes for pregnant women contain iodine, but it is important to check it on the label.

• Vitamin C: Vitamin C is a powerful antioxidant that protects the cells from damage, and also participates in the synthesis of the collagen necessary for the formation of bones, skin and blood vessels. Vitamin C also improves iron absorption. The recommended dose of vitamin C for pregnant women is 85 mg per day. Sources of vitamin C: citrus fruits, pepper, strawberries, broccoli, tomatoes.

• Vitamin A: Vitamin A is important for the development of vision, immune system and fetal skin. However, excess vitamin A (especially in the form of retinol) can be harmful to the fetus and lead to congenital defects. The recommended dose of vitamin A for pregnant women is 770 mcg per day. It is important to avoid taking high doses of vitamin A (more than 3,000 mcg per day) and not use the liver in large quantities, since it contains a lot of retinol. Beta-carotene contained in vegetables and fruits is a safe source of vitamin A, since the body converts it into vitamin A only in the required amount.

• B vitamins B (B1, B2, B3, B5, B6, B7, B12): B vitamins are involved in many metabolic processes necessary for the normal growth and development of the fetus. Vitamin B6 can help reduce nausea and vomiting during pregnancy. Vitamin B12 is important for the formation of the nervous system and red blood cells. Sources of B vitamins B: meat, poultry, fish, eggs, dairy products, legumes, whole grain products.

• Zinc: Zinc is necessary for the normal growth and development of cells, immune function and wound healing. Zinc deficiency can increase the risk of premature birth and low birth weight. The recommended zinc dose for pregnant women is 11 mg per day. Sources of zinc: meat, poultry, seafood, legumes, nuts, whole grain products.

• Copper: Copper is necessary for the formation of red blood cells, bones and nervous system. The recommended dose of copper for pregnant women is 1 mg per day. Sources of copper: seafood, nuts, seeds, legumes, whole grain products.

• Magnesium: Magnesium is involved in many biochemical reactions in the body, including the regulation of blood pressure, muscle function and blood sugar. Magnesium deficiency can increase the risk of premature birth and preeclampsia. The recommended dose of magnesium for pregnant women is 350-360 mg per day. Sources of magnesium: dark green leafy vegetables, nuts, seeds, legumes, whole grain products.

Forms of vitamin complexes for pregnant women:

Vitamin complexes for pregnant women are available in various forms:

• Tablets: This is the most common form, convenient to use and storage. However, some tablets can be large and difficult to swallow.

• Capsules: Capsules, as a rule, are easier to swallow than tablets. They can contain both powdered and liquid vitamins and minerals.

• Chewing tablets: Chewing tablets can be a good option for women experiencing difficulties with swallowing tablets or capsules. However, they often contain sugar and artificial dyes, so it is important to choose products with a minimum number of additives.

• Liquid vitamins: Liquid vitamins can be convenient for women experiencing nausea or vomiting, since they are easier to swallow and they are more quickly absorbed.

• Powders: Powers can be added to drinks or food. This can be a convenient option for women experiencing difficulties with swallowing tablets or capsules.

Criteria for choosing an optimal vitamin complex for pregnant women:

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

• Composition: Make sure that the complex contains all key vitamins and minerals in the necessary doses indicated above. Pay attention to the form of vitamins and minerals. For example, folic acid in the form of methylplate is better absorbed than ordinary folic acid. Iron in the form of iron bislycinate is better tolerated and less often causes constipation.

• Quality: Choose products from well -known and reliable manufacturers who test their products for quality and cleanliness. Look for products certified by independent organizations such as NSF International or USP.

• Lack of harmful additives: Avoid products containing artificial dyes, flavors, preservatives and sweeteners. You should also avoid products containing gluten, lactose or so -so, if you have an allergy or intolerance to these substances.

• Tolerance: Some women may experience side effects from taking vitamin complexes, such as nausea, constipation or diarrhea. If you have side effects, try another complex or talk with your doctor about a dose reduction.

• Price: The price of vitamin complexes can vary depending on the brand, composition and form of release. Not always the most expensive product is the best. Focus on the quality and composition, not on the price.

• Individual needs: Your individual needs for vitamins and minerals can vary depending on your age, state of health, diet and lifestyle. Talk to your doctor to determine which vitamin complex is best suited for you. For example, women with a high risk of defects in the nervous tube may require a higher dose of folic acid. Women with iron deficiency anemia may require additional iron. Women suffering from nausea and vomiting can be useful to take vitamin B6.

When to start taking vitamins for pregnant women?

It is best to start taking vitamins for pregnant women at least a month before conception. This allows you to create a sufficient supply of necessary nutrients in the mother’s body before the fetus begins to grow and develop actively. Taking folic acid before conception is especially important to prevent defects in the nervous tube. If you are planning a pregnancy, talk with your doctor about the start of taking vitamins for pregnant women. If you are already pregnant and did not take vitamins, start taking them as soon as possible.

Is it possible to get all the necessary vitamins and minerals only from food?

Ideally, most nutrients should be obtained from a balanced and diverse diet. However, during pregnancy, the need for certain vitamins and minerals increases so much that it can only be difficult to obtain them in sufficient quantities. Therefore, the use of a vitamin complex for pregnant women is recommended for most women. The vitamin complex should not replace a healthy diet, but serve as an addition to it. Focus on the use of a large amount of fruits, vegetables, whole grain products, low -fat protein and healthy fats.

Myths and misconceptions of vitamins for pregnant women:

• Myth: Vitamins for pregnant women are a medicine. Vitamins for pregnant women are not a medicine, but a dietary supplement containing the necessary vitamins and minerals in doses safe for pregnant women.

• Myth: Vitamins for pregnant women cause weight gain. Vitamins themselves do not cause weight gain. Equity during pregnancy is associated with hormonal changes and increased appetite. It is important to adhere to a balanced diet and moderate physical activity in order to control weight during pregnancy.

• Myth: Vitamins for pregnant women cause a large fruit. Vitamins themselves do not cause a large fruit. A large fruit can be associated with genetics, gestational diabetes and other factors. Compliance with the doctor’s recommendations for nutrition and control of weight will help reduce the risk of birth of a large fetus.

• Myth: If you eat right, vitamins for pregnant women are not needed. Even with a balanced diet, getting enough all necessary vitamins and minerals during pregnancy can be difficult. Therefore, the use of a vitamin complex for pregnant women is recommended for most women.

• Myth: The more vitamins, the better. The reception of too many certain vitamins and minerals can be harmful to the mother and fetus. It is important to observe the recommended doses and not exceed them without consulting a doctor. This is especially true for vitamin A, iron and iodine.

Interaction of vitamins and minerals:

Some vitamins and minerals can interact with each other, affecting their assimilation and effectiveness. It is important to consider these interactions when choosing a vitamin complex and when taking individual additives.

• Calcium and iron: Calcium may prevent the assimilation of iron. Therefore, it is recommended to take calcium and iron at different times of the day.

• Vitamin C and iron: Vitamin C improves iron absorption. It is recommended to consume products rich in vitamin C along with iron -containing products or additives.

• Zinc and copper: High doses of zinc can prevent the absorption of copper. Therefore, with prolonged use of zinc, additional copper intake is recommended.

• Vitamin D and calcium: Vitamin D is necessary for the absorption of calcium. Ensuring sufficient intake of vitamin D is necessary to maintain bone tissue health.

• Folic acid and vitamin B12: Vitamin B12 deficiency can mask folic acid deficiency. When taking folic acid, it is recommended to check the level of vitamin B12 in the blood.

Side effects of taking vitamins for pregnant women:

In most cases, vitamins for pregnant women are well tolerated. However, some women may experience side effects, such as:

• Nausea: Nausea is a common side effect of taking vitamins for pregnant women, especially in the first trimester. To reduce nausea, try taking vitamins after eating or before bedtime. Divide the dose into several techniques during the day. Choose vitamins in the form of capsules or liquid form, as they are easier to absorb. Take vitamin B6.

• Constipation: Constipation is also a common side effect, especially when taking iron -containing additives. Increase fiber consumption (fruits, vegetables, whole grain products) and drink enough water. If necessary, consult your doctor about taking laxatives safe for pregnant women. Consider the possibility of taking iron in the form of bislycinate, which is less likely to cause constipation.

• Diarrhea: In rare cases, vitamins for pregnant women can cause diarrhea. Try to reduce the dose or change the drug. Avoid the use of products that cause diarrhea.

• Change of urine color: Reception of B vitamins can lead to a change in urine color to bright yellow. This is a normal phenomenon and is not an concern.

• Allergic reactions: In rare cases, allergic reactions to the components of the vitamin complex are possible. When a rash, itching, edema or difficulty breathing appears, you should immediately consult a doctor.

The role of a doctor in choosing a vitamin complex:

The choice of vitamin complex for pregnant women is an important step that requires consultation with a doctor. The doctor can evaluate your state of health, anamnesis, test results and individual needs and recommend the optimal drug. Do not self -medicate and do not take vitamins without a doctor’s prescription. Regularly visit a doctor during pregnancy to control the state of health and correct the dose of vitamins, if necessary.

Vitamins for vegetarian and vegan pregnancy:

Vegetarian and vegan women need special attention to their nutrition during pregnancy, as they can be at risk of deficiency of certain vitamins and minerals, such as vitamin B12, iron, calcium, vitamin D, iodine and omega-3 fatty acids. The intake of the vitamin complex, designed specifically for vegetarian and vegan pregnant women, will help to ensure the sufficient intake of all necessary nutrients. It is important to monitor the level of iron, vitamin B12 and vitamin D and, if necessary, take additional additives. Alternative sources of omega-3 fatty acids, such as linseed seed and chia seeds, should be included in the diet.

Conclusion:

Ensuring the adequate receipt of vitamins and minerals during pregnancy is critical of the health of the mother and the normal development of the fetus. The choice of the correct vitamin complex based on the individual needs and recommendations of the doctor is an important step towards a healthy pregnancy and the birth of a healthy child. Remember that the vitamin complex should not replace a balanced and diverse diet, but serve as an addition to it.

Further research:

To obtain additional information about vitamins and minerals during pregnancy, it is recommended to contact reliable sources, such as:

• Official websites of medical organizations (for example, the American College of Obstetro-Gynecologists (ACOG), the World Health Organization (WHO)).

• Scientific articles in reviewed medical journals.

• Books on pregnancy and childbirth written by qualified doctors.

Always consult your doctor before taking any vitamin complexes or additives during pregnancy.