Vitamins for pregnant women: what is needed

Vitamins for pregnant women: what is needed

I. The importance of vitamins and minerals during pregnancy

Pregnancy is a period of huge physiological changes in the body of a woman. These changes require increased consumption of vitamins and minerals necessary to maintain the health of the mother and the normal development of the fetus. The lack of certain nutrients can lead to serious complications, including congenital defects, premature birth, low birth weight and other problems. Obtaining a sufficient amount of vitamins and minerals provides optimal conditions for the growth and development of the child, and also helps the mother remain healthy and energetic.

II. The main vitamins and minerals necessary during pregnancy:

This section describes in detail each key vitamin and mineral, emphasizing their role in the development of the fetus and the health of the mother, as well as optimal dosages and the best sources.

A. Folic acid (vitamin B9): Prevention of defects of the nervous tube

Folic acid plays a decisive role in the formation of the nerve tube of the fetus, which develops in the brain and spinal cord. Folic acid deficiency can lead to defects in the nervous tube, such as the cleft spine (spina bifida) and anencephalus (the absence of most of the brain). It is recommended to start taking folic acid at least a month before conception and continue during the first trimester of pregnancy.

1. The role of folic acid in the development of the nervous tube: The nervous tube is formed in the first weeks of pregnancy, often before a woman learns about her condition. Folic acid is necessary for the proper division of cells and closing the nerve tube. The deficiency of folic acid disrupts these processes, leading to serious defects.
2. Recommended dosage: The general recommendation for women planning pregnancy and pregnant women is 400-800 μg of folic acid per day. Women with the history of defects in the nervous tube or in the family may need a higher dosage prescribed by the doctor.
3. Folic acid sources:
   • Food sources: Dark green leafy vegetables (spinach, romen salad, broccoli), asparagus, citrus fruits (oranges, grapefruits), legumes (beans, lentils), enriched cereals and pasta.
   • Supplements: Folic acid supplements are available in the form of tablets, capsules or chewing pastors. They are easy to include in a daily diet. It is important to choose high -quality additives from trusted manufacturers.
4. Symptoms of folic acid deficiency: Symptoms of folic acid deficiency may include fatigue, weakness, pallor of the skin, irritability, ulcers in the mouth and diarrhea. However, often the deficiency is not manifested by obvious symptoms, so it is important to regularly take folic acid.
5. Interaction with drugs: Some drugs, such as anticonvulsants and methotrexate, can reduce folic acid in the body. Women taking these medicines need to discuss with the doctor the need to increase the dose of folic acid.

B. Iron: prevention of anemia and support for fetal growth

During pregnancy, the blood volume of a woman increases to provide oxygen with both mother and fruit. Iron is necessary for the production of hemoglobin, protein in red blood cells, which tolerates oxygen. The lack of iron can lead to iron deficiency anemia, which can cause fatigue, weakness, shortness of breath and increased risk of premature birth and low weight at birth.

1. The role of iron in oxygen transport: Iron is a key component of hemoglobin. Hemoglobin binds oxygen in the lungs and delivers it to all tissues and organs of the body, including the uterus and placenta.
2. Recommended dosage: Pregnant women usually need 27 mg of iron per day, which is much more than non -acquired women.
3. Iron sources:
   • Food sources: Red meat (beef, lamb), poultry (chicken, turkey), fish, legumes (beans, lentils), dark green leafy vegetables (spinach, curly cabbage), enriched cereals and dried fires (raisins, dried apricots).
   • Supplements: Iron additives are often prescribed for pregnant women to provide sufficient consumption. Iron is best absorbed on an empty stomach, but this can cause side effects, such as nausea and constipation. In this case, you can take iron with a small amount of food. Vitamin C improves iron absorption.
4. Iron types: There are two types of iron: hemic and non -hem. The hemic iron, contained in animal products, is better absorbed by the body than the non -meter iron contained in plant products.
5. Side effects of iron intake: General side effects of iron intake include constipation, nausea, vomiting and dark stools. To relieve constipation, it is recommended to drink a lot of water, there are foods rich in fiber, and engage in moderate physical exercises.
6. Interaction with other substances: Calcium and tea can reduce iron absorption. The simultaneous administration of iron and calcium additives should be avoided, as well as the use of tea during meals.

C. Calcium: Support for the development of bones and teeth of the fetus

Calcium is necessary for the development of the bones and teeth of the fetus, as well as to maintain the health of the bones of the mother. If the mother does not receive enough calcium from her diet, the body will take calcium from its bones to ensure the needs of the child, which can lead to osteoporosis in the future.

1. The role of calcium in the development of the skeleton: Calcium is the main building block of bones and teeth. During pregnancy, the fetus actively absorbs calcium from the mother’s blood to form her skeleton.
2. Recommended dosage: Pregnant women are recommended to consume 1000-1300 mg of calcium per day.
3. Calcium sources:
   • Food sources: Dairy products (milk, yogurt, cheese), dark green leafy vegetables (cabbage, broccoli), enriched products (orange juice, tofu), fish with bones (sardines, salmon).
   • Supplements: Calcium additives are available in various forms, such as calcium carbonate and calcium citrate. Calcium citrate is better absorbed, especially when taking on an empty stomach or when taking drugs that reduce the acidity of the stomach.
4. Vitamin D and calcium assimilation: Vitamin D is necessary for the absorption of calcium from the intestines. Pregnant women need to receive enough vitamin D to ensure optimal calcium absorption.
5. Symptoms of calcium deficiency: Symptoms of calcium deficiency may include muscle cramps, numbness and tingling in the hands and legs, as well as osteoporosis in the long term.
6. Avoid overdose: Excessive calcium consumption (more than 2500 mg per day) can lead to the formation of stones in the kidneys and other health problems.

D. Vitamin D: Support for the absorption of calcium and immunity

Vitamin D plays an important role in the assimilation of calcium, maintaining the health of bones and teeth, as well as in maintaining the immune system. Vitamin D deficiency is associated with an increased risk of preeclampsia, gestational diabetes and premature birth.

1. The role of vitamin D in the absorption of calcium and immunity: Vitamin D helps the body absorb calcium from food and additives. It also plays an important role in maintaining the immune system and reducing the risk of infections.
2. Recommended dosage: Pregnant women are recommended to receive 600-800 IU (international units) of vitamin D per day. Some women, especially those who have a deficiency of vitamin D or live in northern latitudes, may require a higher dosage.
3. Sources of vitamin D:
   • Sunlight: The body produces vitamin D under the influence of sunlight. However, the amount of vitamin D produced in the body depends on the time of year, time of day, breadth and skin color.
   • Food sources: Fatty fish (salmon, tuna, mackerel), egg yolks, enriched products (milk, orange juice, cereals).
   • Supplements: Vitamin D additives are available in the form of vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). Vitamin D3 is better absorbed by the body.
4. Symptoms of vitamin D: Symptoms of vitamin D deficiency may include fatigue, bones and muscles, weakness and increased susceptibility to infections.
5. The risks of deficiency: Vitamin D deficiency during pregnancy can increase the risk of gestational diabetes, preeclampsia and low weight at birth in a child.

E. Omega-3 fatty acids: support for the development of the brain and vision of the fetus

Omega-3 fatty acids, especially DHA (non-achexaenoic acid), play an important role in the development of the brain and vision of the fetus. They can also reduce the risk of premature birth and postpartum depression.

1. The role of omega-3 fatty acids in the development of the brain and vision: DHA is the main structural component of the brain and retina of the eye. Enough DHA consumption during pregnancy is necessary for the optimal development of these organs in the fetus.
2. Recommended dosage: Pregnant women are recommended to consume at least 200-300 mg DHA per day.
3. Sources of omega-3 fatty acids:
   • Food sources: Fat fish (salmon, tuna, sardines), linen seed, chia seeds, walnuts.
   • Supplements: The supplements of omega-3 fatty acids are available in the form of fish oil and vegetable oil of algae. Algae oil is a good option for vegetarians and vegans.
4. Fish oil safety: It is important to choose fish oil supplements from trusted manufacturers in order to avoid pollution with mercury and other toxins.
5. Advantages for the mother: In addition to the benefits for the development of the child, omega-3 fatty acids can help reduce the risk of postpartum depression and improve the general state of health of the mother.

F. iodine: Support for thyroid function

Iodine is necessary for the production of thyroid hormones, which play an important role in the development of the brain and the nervous system of the fetus. Iodine deficiency can lead to a delay in mental development and cretinism in a child.

1. The role of iodine in the function of the thyroid gland and brain development: The thyroid gland uses iodine for the production of thyroxine hormones (T4) and triiodothyronine (T3), which regulate the metabolism and brain development.
2. Recommended dosage: Pregnant women are recommended to consume 220 μg iodine per day.
3. Sources of iodine:
   • Food sources: Iodized salt, seaweed, fish, dairy products.
   • Supplements: Many prenatal vitamins contain iodine.
4. Problems with iodized salt: Not all people use iodized salt, and the content of iodine in salt can vary. It is important to regularly check that the salt used in the house contains iodine.
5. The risks of deficiency: During pregnancy, iodine deficiency can lead to serious problems with the development of the child, including delayed mental development, deafness and other health problems.

G. Kholin: Support for the development of the brain and the nervous system of the fetus

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 function of the liver and metabolism of fat.

1. The role of choline in the development of the brain and nervous system: Kholin is the predecessor of acetylcholine, neurotransmitter, who plays an important role in memory and training. It is also necessary for the formation of cell membranes and signals in the cells.
2. Recommended dosage: Pregnant women are recommended to consume 450 mg of choline per day.
3. Holina sources:
   • Food sources: Egg yolks, meat, poultry, fish, legumes, broccoli.
   • Supplements: Choline additives are available, but not all prenatal vitamins contain choline.
4. Why is choline important: Kholin is often overlooked, but it is as important as folic acid for a healthy pregnancy. Sufficient choline consumption can improve the cognitive functions of the child in the future.

III. Prenatal vitamins: integrated approach

Prenatal vitamins are polyvitamin additives designed specifically to satisfy increased needs in nutrients during pregnancy. They usually contain folic acid, iron, calcium, vitamin D, iodine and other important vitamins and minerals.

1. Advantages of prenatal vitamins: Prenatal vitamins help to ensure sufficient consumption of the necessary nutrients, especially those that are difficult to get in sufficient quantities only from food.
2. When to start a reception: It is recommended to start taking prenatal vitamins at least a month before conception in order to ensure the optimal level of folic acid in the body.
3. How to choose prenatal vitamins:
   • Composition: Make sure that prenatal vitamins contain all the necessary vitamins and minerals, including folic acid, iron, calcium, vitamin D, iodine and omega-3 fatty acids.
   • Form: Choose the form of vitamins that is convenient for you (tablets, capsules, chewing pastries).
   • Quality: Choose prenatal vitamins from trusted manufacturers to ensure the quality and safety of the product.
4. Individual needs: Discuss your individual needs for nutrients with your doctor. Some women may need a higher dosage of certain vitamins and minerals.
5. Advantages of prescription and over -the -counter vitamins: Recipe vitamins can contain higher doses of certain nutrients, but over -the -counter vitamins are often more accessible and can be quite effective for most women.

IV. Nutrition during pregnancy: a balanced diet

Despite the importance of prenatal vitamins, a balanced and diverse diet is the basis of a healthy pregnancy. Eating products rich in vitamins and minerals will help to provide optimal nutrition for the mother and child.

1. The basic principles of healthy diet during pregnancy:
   • Variety: Eat a variety of foods from all food groups, including fruits, vegetables, whole grain products, low -fat proteins and dairy products.
   • Fresh products: Give preference to fresh, unprocessed products.
   • Restriction of harmful products: Limit the consumption of sugar, processed products, fast food and drinks with a high sugar content.
2. Trimesters nutrition recommendations:
   • First trimester: Focus on products that will help to cope with nausea and vomiting, such as ginger, crackers and dry toasts.
   • Second trimester: Increase calories consumption by 300-500 calories per day to maintain the growth of the fetus.
   • Third trimester: Continue to adhere to a balanced diet and follow your weight.
3. Products that should be avoided during pregnancy:
   • Raw or undercooked meat, poultry and seafood: May contain bacteria and parasites that can cause diseases.
   • Nepasturized dairy products and juices: May contain bacteria that can cause diseases.
   • Pisces with a high mercury content: It can damage the nervous system of the fetus. Avoid eating sharks, swords, royal macreli and tile.
   • Alcohol: It can cause serious problems with the development of the fetus.
   • Excessive caffeine consumption: The risk of miscarriage and premature birth can increase.
4. The importance of hydration: Drink enough water (8-10 glasses per day) to maintain hydration and prevent constipation.

V. Possible risks of lack of vitamins and minerals

The lack of certain vitamins and minerals during pregnancy can lead to serious complications for both the mother and the child.

1. The influence of deficiency on the mother:
   • Anemia: Iron deficiency can lead to iron deficiency anemia, which causes fatigue, weakness and shortness of breath.
   • Osteoporosis: The deficiency of calcium and vitamin D can lead to osteoporosis in the future.
   • Increased risk of infections: The deficiency of vitamins A, C and D can weaken the immune system and increase the risk of infections.
2. The influence of the deficit on the child:
   • Nervous tube defects: Folic acid deficiency can lead to defects in the nervous tube, such as the crevice of the spine and anencephaly.
   • Mental development delay: Iodine deficiency can lead to a delay in mental development and cretinism.
   • Low birth weight: The deficiency of various vitamins and minerals can lead to low birth weight.
   • Premature birth: The deficiency of vitamin D and omega-3 fatty acids can increase the risk of premature birth.
3. Symptoms that should immediately inform the doctor: Any unusual symptoms, such as severe fatigue, dizziness, swelling, abdominal pain or vision, should be immediately communicated to the doctor.

VI. Additional tips and recommendations

1. Consultation with a doctor: Before taking any vitamins or additives during pregnancy, you need to consult a doctor.
2. Individual approach: The needs for nutrients vary depending on age, state of health and lifestyle.
3. Attention to additives: It is important to choose high -quality additives from trusted manufacturers.
4. Balanced lifestyle: In addition to proper nutrition, a healthy lifestyle is important, including regular physical exercises, sufficient sleep and stress management.
5. Listen to your body: Pay attention to your body signals and react to them.

VII. Myths and errors about vitamins during pregnancy

This section dispels the common myths and errors associated with the use of vitamins and minerals during pregnancy.

1. Myth: Vitamin intake guarantees a healthy pregnancy. Reality: Vitamins are an important part of a healthy pregnancy, but they do not replace a balanced diet and a healthy lifestyle.
2. Myth: The more vitamins, the better. Reality: excessive consumption of some vitamins and minerals can be harmful for both the mother and the child. It is important to adhere to the recommended dosages.
3. Myth: If I eat well, I do not need prenatal vitamins. Reality: even with a healthy diet, it is difficult to get all the necessary nutrients in sufficient quantities during pregnancy. Prenatal vitamins help to make up for the deficit.
4. Myth: All prenatal vitamins are the same. Reality: the composition of prenatal vitamins can vary. It is important to choose vitamins that meet your individual needs.
5. Myth: Vitamins cause side effects. Reality: some vitamins, such as iron, can cause side effects, such as constipation. However, these side effects can be facilitated using a diet and other measures.

VIII. List of recommended products for pregnant women

A list of products that are especially useful during pregnancy is proposed, with an emphasis on their nutritional value and health benefits.

1. Fruits and vegetables: Berries (strawberries, blueberries, raspberries), avocados, spinach, broccoli, carrots, sweet potatoes.
2. Whole grain products: Oatmeal, Kinoa, brown rice, whole grain bread.
3. Squirrels: Eggs, chicken, turkey, fish (salmon, sardines), legumes (beans, lentils).
4. Dairy products: Milk, yogurt, cheese (pasteurized).
5. Nuts and seeds: Almonds, walnuts, chia seeds, linen seed.

IX. Questions for discussion with a doctor

A list of questions that pregnant women can ask their doctor about vitamins and minerals is proposed.

1. What prenatal vitamins should I take?
2. Do I need a higher dose of any vitamins or minerals?
3. How often should I take prenatal vitamins?
4. What products should I have to get a sufficient amount of vitamins and minerals?
5. What products should I avoid during pregnancy?
6. What side effects can I expect from taking prenatal vitamins?
7. How can I alleviate the side effects of taking prenatal vitamins?

X. Research and scientific data

This section represents scientific research and data confirming the importance of vitamins and minerals during pregnancy, with links to authoritative sources.

1. Studies about folic acid and defects of the nervous tube: Links to studies showing the relationship between folic acid and reducing the risk of defects in the nervous tube.
2. Studies about iron and anemia: Links to research showing the importance of iron to prevent anemia during pregnancy.
3. Studies about vitamin D and pregnancy: Links to research showing the relationship between vitamin D deficiency and an increased risk of pregnancy complications.
4. Studies about omega-3 fatty acids and brain development: Links to research showing the benefits of omega-3 fatty acids for the development of the brain and vision of the fetus.
5. Studies about iodine and thyroid function: Links to studies showing iodine importance for the function of the thyroid gland and the development of the brain.
6. Meta-analyzes and systematic reviews: Links to meta analyzes and systematic reviews that generalize the results of several studies and confirm the benefits of vitamins and minerals during pregnancy.