Vitamins for women when planning pregnancy

Please provide only the body of the article.

Vitamins for women when planning pregnancy: the path to a healthy pregnancy and baby

I. Preparation for motherhood: why do you need vitamins when planning pregnancy?

Pregnancy planning is not just a termination of the use of contraception. This is a conscious and responsible approach to creating a new life, which requires careful preparation of the body of the future mother. One of the key aspects of this training is the optimization of nutrition and the replenishment of possible deficits of vitamins and minerals. Vitamins play a crucial role in ensuring the normal functioning of all organs and systems of the body, and their sufficient amount is critical for a successful concept, healthy development of the fetus and a successful course of pregnancy.

The lack of certain vitamins can adversely affect female fertility, increasing the time required for conception. During pregnancy, the need for vitamins and minerals increases significantly, since the mother’s body should provide nutrients not only of herself, but also a developing child. The deficiency of vitamins during this period can lead to serious complications, such as defects of the nervous tube in the fetus, premature birth, low weight at birth and other problems with the health of the mother and child. Therefore, in advance replenishment of deficits is an important step towards a healthy pregnancy and the birth of a healthy baby.

Vitamins are not a miraculous tool guaranteeing pregnancy. However, they create an optimal environment for conception and development of the fetus, reducing risks associated with nutrient deficiency. Ideally, you should start taking vitamins 3-6 months before the planned pregnancy in order to create a sufficient supply of necessary substances in the body.

II. Key vitamins and minerals for pregnancy planning: detailed review

There are a number of vitamins and minerals that are especially important for women planning pregnancy. Consider them in more detail:

• Folic acid (vitamin B9): the main ally of the healthy development of the fetus

  Folic acid, also known as vitamin B9, is perhaps the most important vitamin for women planning pregnancy. It plays a key role in the formation of the nervous tube of the fetus – the structure from which the child’s brain and spinal cord subsequently develop. The deficiency of folic acid in the first weeks of pregnancy can lead to serious defects in the nervous tube, such as Spina Bifida (spinal splitting) and anencephaly (lack of brain).

  It is recommended to start taking folic acid no later than 3 months before the planned pregnancy, and continue during the first trimester. The recommended daily dose for women planning pregnancy is 400-800 mcg (0.4-0.8 mg). Some women with risk factors for folic acid deficiency (for example, a previous pregnancy with a defect in the nerve tube, taking certain drugs, some diseases) may need a higher dose that the doctor should determine.

  Folic acid is contained in products such as green leafy vegetables (spinach, romain salad, broccoli), legumes (beans, lentils, peas), citrus fruits (oranges, grapefruits) and enriched cereals. However, even with a balanced diet, it can be difficult to obtain enough folic acid only from food, therefore, additional intake is recommended in the form of vitamin additives.

• Vitamin D: the key to bone health and immunity

  Vitamin D plays an important role in the assimilation of calcium and phosphorus, necessary for the health of bones and teeth of both the mother and the unborn child. In addition, vitamin D is involved in the regulation of the immune system and affects fertility. Vitamin D deficiency can increase the risk of gestational diabetes, preeclampsia and premature birth.

  The optimal level of vitamin D in the blood is important for the successful conception and healthy course of pregnancy. It is recommended to check the level of vitamin D in the blood and, if necessary, adjust it using vitamin additives. The recommended daily dose for women planning pregnancy is 600-800 IU (international units). In some cases, the doctor may recommend a higher dose.

  Vitamin D is produced in the skin under the influence of sunlight. However, in the winter months and in regions with insufficient sunny days, it is difficult to obtain a sufficient amount of vitamin D only from the sun. Vitamin D is also contained in foods such as fatty fish (salmon, mackerel, sardines), egg yolk and enriched products (milk, flakes).

• Iron: prevention of anemia and oxygen providing

  Iron is necessary for the production of hemoglobin – protein, which tolerates oxygen in the blood. During pregnancy, the need for iron increases significantly, since the mother’s body should provide oxygen not only of herself, but also a developing child. Iron deficiency can lead to iron deficiency anemia, which is characterized by fatigue, weakness, dizziness and other unpleasant symptoms. Anemia during pregnancy can increase the risk of premature birth, low birth weight and other complications.

  It is recommended to check the level of iron in the blood and, if necessary, start taking iron drugs. The recommended daily dose for women planning pregnancy is 18 mg. During pregnancy, the need for iron increases to 27 mg per day. It is important to take iron with vitamin C, which improves its absorption.

  Iron is found in foods such as red meat, poultry, fish, legumes, spinach and enriched grain products. There are two types of iron: hemic iron (contained in animal products) and non -meter iron (contained in plant products). Hemic iron is better absorbed by the body than non -meter.

• Iodine: support for thyroid work

  Iodine is necessary for the normal functioning of the thyroid gland, which produces hormones that regulate metabolism, growth and development. During pregnancy, iodine deficiency can lead to serious problems with the development of the brain and nervous system in a child, as well as to hypothyroidism (reduced thyroid function) in the mother.

  The recommended daily dose of iodine for women planning pregnancy is 150 μg. During pregnancy, the need for iodine increases to 220 μg per day. It is easiest to get enough iodine by using iodized salt. Iodine is also contained in seafood, seaweed and dairy products.

• Omega-3 fatty acids: important for the brain and vision of the child

  Omega-3 fatty acids, especially DGK (daily acidic acid), play an important role in the development of the brain and vision of the child. They also have anti -inflammatory properties and can reduce the risk of premature birth and preeclampsia.

  It is recommended to consume at least 200-300 mg of dvgk per day. Omega-3 fatty acids are found in fatty fish (salmon, mackerel, sardines), linen seeds, walnuts and additives with fish oil or algae oil.

• Calcium: for the strong bones of the mother and child

  Calcium is necessary for the formation of the bones and teeth of the child. During pregnancy, the mother’s body gives calcium to the fetus, so it is important to ensure sufficient intake of calcium with food or additives. Calcium deficiency can lead to osteoporosis (a decrease in bone density) in the mother.

  The recommended daily dose of calcium for women planning pregnancy is 1000 mg. Calcium is contained in dairy products, green leafy vegetables, broccoli, enriched orange juice and calcium additives.

• Vitamin C: Strengthening immunity and assimilation of iron

  Vitamin C is a powerful antioxidant that strengthens the immunity and protects the cells from damage. It is also necessary for the absorption of iron.

  The recommended daily dose of vitamin C for women planning pregnancy is 75 mg. Vitamin C is found in citrus fruits (oranges, grapefruits, lemons), berries (strawberries, blueberries, raspberries), kiwi, Bulgarian pepper and broccoli.

• Vitamin E: Antioxidant protection

  Vitamin E is another important antioxidant that protects the cells from damage caused by free radicals. He also plays a role in maintaining the health of the skin and eyes.

  The recommended daily dose of vitamin E for women planning pregnancy is 15 mg. Vitamin E is found in vegetable oils (sunflower, olive, soy), nuts, seeds, avocados and green leafy vegetables.

• Zinc: important for reproductive function

  Zinc plays an important role in reproductive function, participating in the process of ovulation and fertilization. Zinc deficiency can adversely affect fertility.

  The recommended daily dose of zinc for women planning pregnancy is 8 mg. Zinc is contained in red meat, poultry, oysters, legumes and nuts.

III. How to choose a vitamin complex for pregnancy planning: tips and recommendations

On the market there are many vitamin complexes for women planning pregnancy. How to choose the right one? Follow these tips:

• Consult a doctor: The most important thing is to consult a doctor before taking any vitamins. The doctor will be able to evaluate your health status, identify possible deficits and recommend the most suitable vitamin complex or individual vitamins.
• Pay attention to the composition: Carefully study the composition of the vitamin complex. Make sure that it contains all the necessary vitamins and minerals in the right doses. It is especially important that folic acid in a dose of at least 400 μg contains.
• Choose quality products: Give preference to vitamin complexes from well -known and trusted manufacturers with a good reputation. Pay attention to the availability of quality certificates.
• Consider your individual needs: Not all women are suitable for the same vitamin complexes. Consider your individual needs and risk factors. For example, women with anemia may require additional iron intake, and women with vitamin D deficiency are a higher dose of vitamin D.
• Read reviews: Before buying a vitamin complex, read the reviews of other women. This will help you get an idea of ​​its effectiveness and tolerance.
• Don’t take too much: Do not exceed the recommended doses of vitamins. Excess of vitamins can be harmful to health.
• Pay attention to the release form: Vitamin complexes are available in various forms: tablets, capsules, chewing tablets, powders. Choose the form that is most convenient for you.
• Consider the presence of allergies: If you have an allergy to any products, carefully study the composition of the vitamin complex to make sure that it does not contain allergens.
• Combine the use of vitamins with proper nutrition: Vitamins are an addition to a healthy lifestyle and a balanced diet, and not a replacement. Try to eat varied and include products rich in vitamins and minerals in your diet.

IV. Food when planning pregnancy: create the basis for a healthy conception and bearing

Reception of vitamins is an important, but not the only component of preparation for pregnancy. A balanced and good nutrition plays an equally important role. Proper nutrition provides the body with all the necessary nutrients necessary for the normal functioning of the reproductive system and the healthy development of the fetus.

• Diversify your diet: Try to use a variety of foods from all food groups: fruits, vegetables, whole grain products, protein products (meat, poultry, fish, legumes), dairy products.
• Eat more fruits and vegetables: Fruits and vegetables are rich in vitamins, minerals, antioxidants and fiber. Try to use at least 5 portions of fruits and vegetables per day.
• Choose whole grain products: Whole grain products (brown rice, whole grain bread, oatmeal) are rich in fiber, which helps maintain the normal blood sugar and improves digestion.
• Eas enough protein: Protein is necessary for the growth and development of tissues. Include protein products in your diet, such as meat, poultry, fish, legumes, nuts and seeds.
• Limit sugar and processed products: Sugar and processed foods contain little nutrients and can contribute to weight gain and the development of various diseases.
• Avoid trans fats: Trans-fats are found in fried foods, baking and other processed products. They can increase blood cholesterol and increase the risk of cardiovascular diseases.
• Limit caffeine consumption: Excessive use of caffeine can negatively affect fertility. It is recommended to limit the consumption of coffee up to 200 mg per day (one or two cups of coffee).
• Drink enough water: Water is necessary for the normal functioning of all organs and systems of the body. Try to drink at least 8 glasses of water per day.
• Add products rich in folic acid to the diet: As mentioned above, folic acid is very important for planning pregnancy. Include green leafy vegetables, legumes and citrus fruits in your diet.
• Eat products rich in iron: Eat red meat, poultry, fish and legumes to ensure sufficient revenue of iron into the body.

V. The lifestyle when planning pregnancy: we create a favorable environment for conception

In addition to taking vitamins and proper nutrition, a healthy lifestyle plays an important role in preparing for pregnancy.

• Maintain healthy weight: Both excess and insufficient weight can adversely affect fertility. Try to maintain healthy weight with a balanced diet and regular physical exercises.
• Take sports: Regular physical exercises help maintain healthy weight, improve blood circulation and reduce stress. It is recommended to engage in moderate physical exertion at least 30 minutes a day, most days of the week.
• Avoid smoking: Smoking has a negative effect on fertility and increases the risk of various complications during pregnancy. If you smoke, quit smoking as soon as possible.
• Limit alcohol use: Excessive alcohol consumption can negatively affect fertility and increase the risk of congenital defects in a child. It is recommended to completely abandon alcohol during pregnancy and pregnancy planning.
• Manage stress: Stress can adversely affect fertility. Find the ways to cope with stress, such as yoga, meditation, walking in nature or communication with friends and family.
• Sleep enough: The lack of sleep can adversely affect the hormonal balance and fertility. Try to sleep at least 7-8 hours a day.
• Visit the doctor regularly: Regular visits to the doctor will help identify and eliminate possible health problems that may affect the fertility and course of pregnancy.
• Avoid contact with harmful substances: Avoid contact with harmful substances, such as pesticides, heavy metals and radiation.

VI. Vitamin’s myths when planning pregnancy: we debunk misconceptions

There are many myths about vitamins when planning pregnancy. Consider some of them:

• Myth: The more vitamins, the better. In fact, an excess of vitamins can be as harmful as the disadvantage. Do not exceed the recommended doses of vitamins.
• Myth: Vitamins can replace a healthy lifestyle. Vitamins are an addition to a healthy lifestyle and a balanced diet, and not a replacement.
• Myth: All vitamin complexes are the same. Many vitamin complexes are represented on the market, but not all of them are equally effective and safe. Choose quality products from trusted manufacturers.
• Myth: Vitamins guarantee pregnancy. Vitamins are not a miraculous tool guaranteeing pregnancy. However, they create an optimal environment for conception and development of the fetus, reducing risks associated with nutrient deficiency.
• Myth: Vitamins are needed only during pregnancy. It is recommended to start taking vitamins 3-6 months before the planned pregnancy in order to create a sufficient supply of necessary substances in the body.

VII. Special cases: when an individual approach to taking vitamins is required

In some cases, an individual approach to taking vitamins when planning pregnancy is required. This may be necessary in the presence of the following factors:

• The presence of chronic diseases: If you have any chronic diseases, such as diabetes, thyroid diseases, heart disease, you may need a special mode of taking vitamins.
• Medication: Some drugs can interact with vitamins and reduce their effectiveness or increase the risk of side effects. Be sure to inform your doctor about all the medicines that you take.
• Previous pregnancy with complications: If you had a previous pregnancy with complications, such as defects in the nervous tube in the fetus, premature birth, low weight at birth, you may require a higher dose of certain vitamins.
• Vegetarianism or veganism: Vegetarians and vegans may require additional intake of vitamin B12, iron, calcium and vitamin D.
• Age over 35 years: Women over 35 years old may require a higher dose of folic acid and other vitamins.
• High -up pregnancy in a history or planning of multiple pregnancy: In this case, a doctor’s consultation is necessary to select an individual dosage of vitamins, taking into account increased needs.

In these cases, it is important to consult a doctor to develop an individual vitamins plan, taking into account your individual needs and risk factors.

VIII. Discussion with a doctor: key issues that should be asked

Before taking vitamins when planning pregnancy, it is important to discuss this issue with a doctor and ask all your questions. Here are some examples of questions that should be asked:

• What vitamins and minerals do I need to take?
• In what dose should I take vitamins?
• How long should I take vitamins?
• Are there any risks or side effects associated with taking these vitamins?
• Do these vitamins with any drugs that I take interact?
• Do I need to take any tests before taking vitamins?
• What products should I include in my diet to get a sufficient amount of vitamins and minerals?
• What vitamin complexes do you recommend?
• Are there any contraindications to receive any vitamins in my case?
• How often do I need to visit a doctor during pregnancy planning?

By asking these questions to the doctor, you can get all the necessary information to make a reasonable decision on taking vitamins and prepare for a healthy pregnancy.

IX. Alternative approaches: natural sources of vitamins and herbal supplements

Although the intake of vitamin complexes can be a convenient and effective way to fill in nutrient deficiency, it is important to remember that vitamins can also be obtained from natural sources. As previously mentioned, a balanced and diverse diet is the basis of a healthy conception and gestation.

In addition, some women are interested in using herbal additives to improve fertility. However, it is important to remember that herbal supplements are not always safe and can interact with medicines. Before using any herbal additives, it is necessary to consult a doctor or a qualified herbalist.

Some herbs that are traditionally used to improve fertility include:

• Red brush (Rhodiola quadripartita): It is believed that it helps to normalize the hormonal balance and improve the function of the reproductive system.
• Borow uterus (Orthilia Secunda): Used to treat various gynecological diseases and improve fertility.
• Shatavari (asparagus racemosus): It is traditionally used in Ayurvedic medicine to maintain the health of the female reproductive system.

It is important to note that the effectiveness and safety of these herbs are not always confirmed by scientific research. Before using any herbal additives, be sure to consult a doctor.

X. Monitoring and adjustment: we monitor our condition and, if necessary, change the reception plan

Reception of vitamins when planning pregnancy is not a static process. It is important to monitor your condition and, if necessary, adjust the vitamins plan.

• Visit the doctor regularly: Regular visits to the doctor will help to track your health status and identify possible deficits or side effects associated with the use of vitamins.
• Take tests: Periodically take blood tests to control the level of vitamins and minerals in the body.
• Pay attention to your well -being: If you experience any unusual symptoms, such as nausea, vomiting, diarrhea, constipation, headaches, skin rash, inform your doctor about it. These symptoms can be associated with the use of vitamins.
• Correct the reception plan: Depending on the results of analyzes and your well -being, the doctor may adjust the vitamins plan. This may include a change in the dose of vitamins, the replacement of one vitamin complex with another or the termination of the use of any vitamins.

Following these recommendations, you can use vitamins as efficiently as possible to prepare for a healthy pregnancy and the birth of a healthy baby. It is important to remember that an individual approach and consultation with a doctor is a key to success.