Instead, dive immediately into the subject matter.
Vitamins for pregnant women: myths and reality
I. Foundation of health: why vitamins are important during pregnancy
Pregnancy is a period of colossal physiological changes in the body of a woman. It is characterized by an increased need for nutrients due to the need to ensure the growing fetus with everything necessary for its normal development. Vitamins and minerals play a key role in this process, participating in the formation of tissues, organs and systems of the unborn child, as well as supporting the health of the mother. The lack of even one important nutrient can lead to serious consequences for both the mother and the child.
A. The needs of the body: changes and increased needs
During pregnancy, the blood volume increases by 30-50%, which requires increased iron flow for the production of hemoglobin, tolerating oxygen. The growing fruit needs calcium for the formation of bones and teeth, as well as folic acid for the normal development of the nervous tube. Hormonal changes also affect the metabolism of vitamins and minerals, changing their absorption and excretion. Nausea, vomiting and other symptoms of toxicosis can limit food consumption and aggravate the deficiency of the necessary substances. In this regard, obtaining a sufficient amount of vitamins and minerals becomes a priority for a pregnant woman. An ordinary diet, even balanced, often cannot satisfy all the increased needs, which makes the reception of specialized vitamin complexes relevant.
B. The role of nutrients: contribution to the development of the fetus and health of the mother
- Folic acid (vitamin B9): Critically important for the formation of the fetal nervous tube in the first weeks of pregnancy, when many women do not yet know about their situation. The deficiency of folic acid significantly increases the risk of developing defects in the nervous tube, such as Spina Bifida (spinal splitting) and anencephaly (lack of brain). It is recommended to start folic acid 1-3 months before the planned conception and continue during the first trimester of pregnancy. It also participates in the process of cell division and is necessary for the growth and development of all tissues.
- Iron: It is necessary for the formation of hemoglobin, which transfers oxygen to the tissues of the mother and fetus. During pregnancy, the need for iron increases significantly, since the volume of blood increases. Iron deficiency leads to iron deficiency anemia, which is manifested by fatigue, weakness, dizziness and pallor of the skin. Anemia can also increase the risk of premature birth and low -weight of the newborn. Iron also plays an important role in the immune system and cognitive functions.
- Calcium: It is important for the formation of the bones and teeth of the fetus. If the mother does not receive enough calcium, the fetus will take it from its bones, which can lead to osteoporosis in the future. Calcium is also necessary for the normal functioning of muscles, the nervous system and blood coagulation. Vitamin D helps the absorption of calcium.
- Vitamin D: He plays a key role in the assimilation of calcium and phosphorus necessary for the formation of the bones and teeth of the fetus. Vitamin D deficiency can lead to rickets in a child, as well as increase the risk of preeclampsia and gestational diabetes in the mother. Vitamin D is also important for the immune system and health of the bones of the mother. The synthesis of vitamin D in the skin occurs under the influence of sunlight, but in the winter months and with a limited stay in the sun, the intake of vitamin D becomes necessary.
- Omega-3 fatty acids (DHA and EPA): Important for the development of the brain and vision of the fetus. DHA (non -zahexaenoic acid) is the main structural component of the brain and retina of the eye. Omega-3 fatty acids also have anti-inflammatory properties and can reduce the risk of premature birth and postpartum depression.
- Iodine: It is necessary for the normal function of the thyroid gland of the mother and fetus. The thyroid gland produces hormones that regulate the metabolism and affect the development of the brain and nervous system. The deficiency of iodine can lead to hypothyroidism in the mother and mental retardation in the child (cretinism).
- Vitamin C: Participates in the formation of collagen necessary for the formation of fetal tissues, and is also a powerful antioxidant that protects the cells from damage. Vitamin C also promotes the absorption of iron.
- B vitamins B (B1, B2, B3, B6, B12): Participate in energy metabolism, blood formation and the functioning of the nervous system. B vitamins deficiency can lead to fatigue, weakness, anemia and problems with the nervous system. Vitamin B6 helps to cope with nausea during pregnancy.
- Zinc: It is necessary for the growth and development of cells, as well as for the immune system. Zinc deficiency can lead to a delay in fetal growth and an increased risk of infections.
- Magnesium: Participates in more than 300 enzymatic reactions in the body, including energy metabolism, muscle function and nervous system. Magnesium deficiency can lead to seizures of the legs, constipation and increased risk of premature birth.
II. Dispersing myths: what should you know about vitamin complexes for pregnant women
Around vitamin complexes for pregnant women there are many myths and errors. It is important to separate the truth from fiction in order to make reasonable decisions about your health and health of the unborn child.
A. Myth No. 1: Vitamins for pregnant women are just a marketing move.
Reality: Although pharmaceutical companies really make money on the sale of vitamin complexes, the need for pregnant women in certain nutrients increases significantly, and it is often impossible to satisfy this need only with the help of a diet. Folic acid, iron, vitamin D and iodine are examples of nutrients, the deficiency of which during pregnancy can have serious consequences. Reception of vitamin complexes, recommended by a doctor, can help prevent these deficits and ensure the healthy development of the fetus. The key point is the choice of a high -quality complex containing the necessary vitamins and minerals in adequate dosages, as well as consulting a doctor to determine individual needs.
B. Myth No. 2: The more vitamins, the better.
Reality: This is a dangerous delusion. Hypervitaminosis (excess of vitamins) is as harmful as hypovitaminosis (lack of vitamins). An excess of some vitamins, such as vitamin A, can lead to malformations of the fetus. Excess vitamin D can cause hypercalcemia (increased level of calcium in the blood), which can be harmful to the kidneys and heart. It is important to adhere to the recommended dosages and not exceed them without consulting a doctor. It should be remembered that some vitamins are fat -soluble (A, D, E, K) and accumulate in the body, which increases the risk of an overdose.
C. Myth No. 3: Vitamins can completely compensate for malnutrition.
Reality: Vitamins are an addition to a healthy diet, and not its replacement. A balanced diet rich in fruits, vegetables, whole grain products, low -fat protein and healthy fats is the basis of a healthy pregnancy. Vitamins can help replenish the deficiency of certain nutrients, but they cannot replace all the advantages of diverse and balanced nutrition. For example, the dietary fibers contained in vegetables and fruits are important for the normal functioning of the intestines and preventing constipation, and antioxidants contained in plant foods protect cells from damage.
D. Myth No. 4: All vitamin complexes for pregnant women are the same.
Reality: There is a huge variety of vitamin complexes for pregnant women, and they differ in composition, dosages and quality of ingredients. Some complexes contain all the necessary vitamins and minerals in adequate dosages, while others may contain an insufficient number of certain nutrients or contain unnecessary additives. It is important to choose a complex recommended by a doctor or pharmacist, and carefully study the composition, paying attention to the dosage and the form of vitamins. For example, iron in the form of bislycinate is usually better absorbed than iron in the form of sulfate.
E. Myth No. 5: Vitamins cause nausea and vomiting in pregnant women.
Reality: Although some vitamin complexes can really cause nausea in some women, this is usually associated with a high iron content or with the quality of the ingredients. In such cases, you can try to take vitamins after eating, divide the daily dose into several techniques or select a complex with a softer formula. Ginger, often used to facilitate nausea during pregnancy, can also be included in the vitamin complex. If nausea does not pass, you must consult a doctor to select an alternative complex.
F. Myth No. 6: Organic vitamins are always better than synthetic.
Reality: Not always. The term “organic” refers to the method of growing ingredients, and not to their chemical structure. Synthetic vitamins produced in the laboratories have the same chemical structure as vitamins obtained from natural sources and have the same physiological effect. It is more important to pay attention to the quality of the ingredients and the bioavailability of vitamins than to their origin. Some studies show that synthetic vitamins can even be better absorbed than vitamins from natural sources.
G. Myth No. 7: If I eat healthy food, I don’t need vitamins.
Reality: As already mentioned earlier, even with a balanced and various nutrition, satisfying all the increased needs of the body for vitamins and minerals during pregnancy can be difficult. Modern methods of agriculture and food processing can reduce the content of nutrients in food. In addition, individual needs for vitamins and minerals can vary depending on age, state of health and lifestyle. Therefore, even with healthy diet, taking a vitamin complex for pregnant women can be recommended by a doctor.
H. Myth No. 8: Vitamins affect the sex of the child.
Reality: There is no scientific evidence confirming this theory. The gender of the child is determined by the chromosomal set of the sperm that has fertilized the egg, and does not depend on the use of vitamins or other food additives. They tried to attribute the influence on the floor of the child to various diets and practices, but all of them have no scientific justification and are superstitions.
I. Myth No. 9: Vitamins help get pregnant.
Reality: Vitamins, in particular folic acid, are important for preparing for pregnancy and can improve the reproductive health of a woman. However, they are not a guarantee of conception. If the couple has problems with conception, you must consult a doctor for examination and treatment. Reception of vitamins can be part of an integrated approach to improving fertility, but is not the only solution.
J. Myth No. 10: after childbirth, vitamins are no longer needed.
Reality: After childbirth, the woman’s body continues to need an increased amount of nutrients, especially if she breastfeed. Breast milk is the main source of nutrition for the newborn, and its composition directly depends on the nutrition of the mother. Reception of vitamin complexes for nursing mothers can help provide the child with all the necessary vitamins and minerals, as well as support the health of the mother after childbirth. In particular, the need for calcium, vitamin D and omega-3 fatty acids remains high during lactation.
III. Choosing a vitamin complex: Guide to action
The choice of the right vitamin complex for pregnant women is a responsible step that requires an attentive approach and consultation with a doctor.
A. Consultation with a doctor: the first and main step
Before you start taking any vitamin complexes, you need to consult a doctor. The doctor will be able to evaluate your state of health, determine the individual needs for vitamins and minerals and recommend the appropriate complex, taking into account your features and anamnesis. The doctor will also be able to identify possible contraindications and prevent an overdose. Do not self -medicate, as this can be dangerous for you and your child. The doctor may prescribe blood tests to assess the level of vitamins and minerals in the body and adjust the dosage in accordance with the results.
B. Study of the composition: what should be in the vitamin complex
When choosing a vitamin complex, it is necessary to carefully study the composition and make sure that it contains all the necessary vitamins and minerals in adequate dosages. Pay attention to the following components:
- Folic acid: Recommended dosage-400-800 μg per day, starting 1-3 months before conception and during the first trimester of pregnancy. In some cases, in the presence of certain risk factors, the doctor may recommend a higher dosage.
- Iron: Recommended dosage – 27 mg per day. If you have iron deficiency anemia, the doctor may prescribe a higher dosage. Choose complexes containing iron in the form of bislycinate, which is better absorbed and causes less side effects.
- Calcium: Recommended dosage – 1000 mg per day. Divide the intake of calcium into several techniques to improve assimilation.
- Vitamin D: Recommended dosage-600-800 IU per day. In some cases, with vitamin D deficiency, the doctor may prescribe a higher dosage.
- Omega-3 fatty acids (DHA and EPA): Recommended dosage-200-300 mg DHA per day. Choose complexes containing omega-3 fatty acids made of fish oil, tested for the absence of heavy metals.
- Iodine: Recommended dosage – 150 μg per day. Iodine is important for the normal function of the thyroid gland of the mother and fetus.
- Other vitamins and minerals: Vitamins of group B, vitamin C, zinc, magnesium and other necessary nutrients should also be included in the vitamin complex in adequate dosages.
C. Form of release: tablets, capsules, liquids
Vitamin complexes for pregnant women are produced in various forms: tablets, capsules, liquids and chewing sweets. The choice of form depends on your preferences and tolerance. Some women experience difficulties with swallowing large tablets, while others prefer capsules due to their smooth surface. Liquid vitamins and chewing sweets can be a good option for women suffering from nausea or vomiting. Make sure that the form you have chosen is convenient for admission and does not cause discomfort.
D. Quality and manufacturer: Choose reliable brands
Choose vitamin complexes from reliable manufacturers with good reputation and using high -quality ingredients. Pay attention to the availability of quality and compliance with standards. Feel free to ask a doctor or pharmacist about recommendations for the choice of the manufacturer. Cheap vitamin complexes may contain poor -quality ingredients or not correspond to the declared composition.
E. Additional components: is it worth paying attention?
Some vitamin complexes contain additional components such as probiotics, prebiotics, ginger or other plant extracts. Probiotics and prebiotics can improve digestion and maintain intestinal health. Ginger can help cope with nausea during pregnancy. However, before choosing a complex with additional components, consult your doctor to make sure that they are safe for you and your child. Not all additional components are equally useful, and some may be contraindicated in certain health states.
F. Individual needs: take into account your features
Your individual needs for vitamins and minerals can vary depending on your age, state of health, lifestyle and nutrition. For example, women with a vegetarian or vegan diet may need additional sources of vitamin B12 and iron. Women with chronic diseases such as diabetes or thyroid diseases may need special vitamin complexes developed for their needs. Therefore, it is important to consult a doctor and choose a vitamin complex taking into account your individual characteristics.
G. Side effects: what to expect and how to deal
When taking vitamin complexes, side effects can occur, such as nausea, constipation, diarrhea or heartburn. These side effects are usually light and pass on their own. However, if side effects become strong or do not pass, you must consult a doctor. To reduce the risk of side effects, take vitamins after eating, divide the daily dose into several tricks or select a complex with a milder formula. Drink enough liquid to prevent constipation.
H. Comparison of prices: not always expensive – it means better
The price of a vitamin complex is not always an indicator of its quality. Compare the prices of vitamin complexes from different manufacturers, but do not forget to pay attention to the composition, quality of the ingredients and the reputation of the manufacturer. Cheap vitamin complexes may contain poor -quality ingredients or not correspond to the declared composition. Choose a vitamin complex that meets your needs and budget.
I. Reading reviews: Learn the experience of other women
Before buying a vitamin complex, read the reviews of other women who accepted it. Reviews can give you an idea of the tolerance, efficiency and side effects of the vitamin complex. However, you should not rely only on reviews, since each organism is individual and that which comes to one woman may not come up with another. Use reviews as additional information, but always consult your doctor.
J. Storage of vitamins: ensure the correct conditions
Proper storage of vitamins is important for maintaining their effectiveness. Store vitamins in a cool, dry place, protected from light and heat. Do not store vitamins in the bathroom, where high humidity. Follow the storage conditions indicated on the packaging. Do not use vitamins with expired expiration date.
IV. Key vitamins and minerals: detailed review
In this section, we will examine in detail the key vitamins and minerals necessary during pregnancy, their role in the development of the fetus and the health of the mother, as well as sources and recommended dosages.
A. Folic acid (vitamin B9): The basis of healthy development
Folic acid, also known as vitamin B9, is a water -soluble vitamin that plays a critical role in the formation of the fetal nervous tube in the first weeks of pregnancy. Nervous tube defects, such as Spina Bifida and Anencephaly, occur when the nervous tube does not close completely during the first 28 days of pregnancy. Taking folic acid significantly reduces the risk of these defects.
- Role in the body: Folic acid is involved in the process of cell division, DNA and RNA synthesis, as well as in amino acid metabolism. It is necessary for the growth and development of all tissues, especially during periods of rapid growth, such as pregnancy and infancy.
- Sources: The rich sources of folic acid are dark green leafy vegetables (spinach, Romen salad, broccoli), legumes (beans, lentils, peas), citrus fruits (oranges, grapefruits), avocados, liver and enriched food, pasta, pasta).
- Recommended dosage: 400-800 μg per day for women planning pregnancy and pregnant women in the first trimester. In some cases, in the presence of certain risk factors (for example, a history of the nervous tube, taking some drugs), the doctor may recommend a higher dosage – up to 4 mg per day.
- Deficiency symptoms: Anemia, fatigue, weakness, irritability, ulcers in the mouth, digestive problems.
- Side effects with an overdose: An overdose of folic acid is rare, since it is a water -soluble vitamin and excess is excreted from the body in urine. However, high doses of folic acid can mask vitamin B12 deficiency and difficult to diagnose anemia.
B. Iron: oxygen for mother and child
Iron is an important mineral necessary for the formation of hemoglobin, which transfers oxygen from lungs to the tissues of the mother and fetus. During pregnancy, the need for gland increases significantly, since the blood volume increases by 30-50%, and the fetus needs gland to form its tissues and organs.
- Role in the body: Iron is involved in energy metabolism, immune system and cognitive functions. It is necessary for the growth and development of cells, as well as for the synthesis of hormones.
- Sources: Rich sources of iron are red meat, poultry, fish, eggs, legumes (beans, lentils, peas), dark green leafy vegetables (spinach, curly cabbage) and enriched food (bread, cereals). Iron from animal products (hemic iron) is better absorbed than iron from plant products (non -meter iron). The use of products rich in vitamin C (citrus fruits, pepper, broccoli), along with products containing iron, improves its absorption.
- Recommended dosage: 27 mg per day for pregnant women. If you have iron deficiency anemia, the doctor may prescribe a higher dosage-up to 60-120 mg per day.
- Deficiency symptoms: Fatigue, weakness, dizziness, pallor of the skin, headaches, shortness of breath, rapid heartbeat, hair loss, fragility of nails.
- Side effects with an overdose: Constipation, nausea, vomiting, abdominal pain. In severe cases, an overdose of iron can lead to poisoning and damage to organs. Iron should begin with a low dose and gradually increase it in order to minimize side effects. Do not take iron simultaneously with calcium or dairy products, as they can worsen its absorption.
C. Calcium: Building material for bones
Calcium is an important mineral necessary for the formation of the bones and teeth of the fetus. If the mother does not receive enough calcium, the fetus will take it from its bones, which can lead to osteoporosis in the future.
- Role in the body: Calcium is also necessary for the normal functioning of muscles, nervous system, blood coagulation and blood pressure regulation.
- Sources: Rich sources of calcium are dairy products (milk, yogurt, cheese), dark green leafy vegetables (broccoli, curly cabbage), tofu, enriched food (orange juice, cereals) and fish with bones (sardines, salmon).
- Recommended dosage: 1000 mg per day for pregnant and nursing women.
- Deficiency symptoms: Muscle cramps, numbness and tingling in the limbs, bone weakness, increased risk of osteoporosis.
- Side effects with an overdose: Constipation, nausea, vomiting, abdominal pain. In severe cases, an overdose of calcium can lead to the formation of stones in the kidneys and hypercalcemia (an increased level of calcium in the blood). Divide the intake of calcium into several techniques to improve assimilation. Take calcium with vitamin D, which contributes to its absorption.
D. Vitamin D: Calcium assimilation and immunity
Vitamin D plays a key role in the assimilation of calcium and phosphorus necessary for the formation of the bones and teeth of the fetus. Vitamin D deficiency can lead to rickets in a child, as well as increase the risk of preeclampsia and gestational diabetes in the mother.
- Role in the body: Vitamin D is also important for the immune system, bone health and cellular regulation.
- Sources: Vitamin D is synthesized in the skin under the influence of sunlight. Food sources of vitamin D are fatty fish (salmon, tuna, mackerel), egg yolk, liver and enriched food (milk, cereals).
- Recommended dosage: 600-800 IU per day for pregnant and nursing women. In some cases, with vitamin D deficiency, the doctor may prescribe a higher dosage-up to 2000-4000 IU per day.
- Deficiency symptoms: Fatigue, weakness, pain in bones and muscles, increased susceptibility to infections.
- Side effects with an overdose: Nausea, vomiting, loss of appetite, weakness, increased urination. In severe cases, an overdose of vitamin D can lead to hypercalcemia (an increased level of calcium in the blood) and kidney damage.
E. Omega-3 fatty acids (DHA and EPA): brain and vision of the unborn child
Omega-3 fatty acids, especially DHA (non-oxaexaenic acid) and EPA (eicopascentaenoic acid), are important for the development of the brain and vision of the fetus. DHA is the main structural component of the brain and retina of the eye.
- Role in the body: Omega-3 fatty acids also have anti-inflammatory properties and can reduce the risk of premature birth and postpartum depression.
- Sources: The rich sources of omega-3 fatty acids are fatty fish (salmon, tuna, mackerel), linen seeds, walnuts and enriched foods (eggs, yogurt).
- Recommended dosage: 200-300 mg DHA per day for pregnant and nursing women.
- Deficiency symptoms: Problems with memory and concentration of attention, depression, dry skin, inflammatory diseases.
- Side effects with an overdose: Fish taste in the mouth, stomach disorder, nausea, diarrhea. In high doses of omega-3, fatty acids can dilute blood and increase the risk of bleeding.
F. iodine: thyroid gland and intelligence
Iodine is necessary for the normal function of the thyroid gland of the mother and fetus. The thyroid gland produces hormones that regulate the metabolism and affect the development of the brain and nervous system. The deficiency of iodine can lead to hypothyroidism in the mother and mental retardation in the child (cretinism).
- Role in the body: Iodine is involved in the synthesis of thyroid hormones, which regulate growth, development and metabolism.
- Sources: The rich sources of iodine are iodized salt, sea fish, seaweed and dairy products.
- Recommended dosage: 150 μg per day for pregnant and lactating women.
- Deficiency symptoms: An increase in the thyroid gland (goiter), fatigue, weakness, weight increase, constipation, dry skin, hair loss.
- Side effects with an overdose: In rare cases, an overdose of iodine can lead to hypothyroidism or hyperthyroidism.
V. Additional vitamins and minerals: health support
In addition to key vitamins and minerals discussed above, there are others that are also important for maintaining health during pregnancy.
A. Vitamin C: Immunity and collagen
Vitamin C is involved in the formation of collagen necessary for the formation of fetal tissues, and is also a powerful antioxidant that protects the cells from damage. Vitamin C also promotes the absorption of iron.
- Role in the body: Vitamin C strengthens the immune system, participates in the healing of wounds and supports the health of the skin and blood vessels.
- Sources: The rich sources of vitamin C are citrus fruits (oranges, grapefruits, lemons), berries (strawberries, raspberries), pepper, broccoli and spinach.
- Recommended dosage: 85 mg per day for pregnant women.
- Deficiency symptoms: Fatigue, weakness, bleeding of gums, slow healing of wounds, increased susceptibility to infections.
- Side effects with an overdose: In rare cases, vitamin C overdose can lead to a stomach and diarrhea disorder.
B. B vitamins B (B1, B2, B3, B6, B12): Energy and Nervous System
B vitamins are involved in energy metabolism, blood formation and the functioning of the nervous system. B vitamins deficiency can lead to fatigue, weakness, anemia and problems with the nervous system. Vitamin B6 helps to cope with nausea during pregnancy.
- Role in the body: B vitamins are involved in many important processes in the body, including metabolism of carbohydrates, proteins and fats, DNA and RNA synthesis, as well as the functioning of the nervous system and the cardiovascular system.
- Sources: B vitamins are found in various foods, including meat, poultry, fish, eggs, dairy products, legumes, whole grain products and vegetables.
- Recommended dosage: Recommended dosages of B vitamins vary depending on a specific vitamin. Find out the doctor’s recommended dosages of group B vitamins for pregnant women.
- Deficiency symptoms: Fatigue, weakness, irritability, headaches, skin problems, anemia, nervous disorders.
- Side effects with an overdose: In rare cases, an overdose of group B vitamins can lead to stomach disorder and nervous disorders.
C. Zinc: Growth and Immunity
Zinc is necessary for the growth and development of cells, as well as for the immune system. Zinc deficiency can lead to a delay in fetal growth and an increased risk of infections.
- Role in the body: Zinc is involved in more than 300 enzymatic reactions in the body, including DNA and RNA synthesis, protein and carbohydrate metabolism, as well as immune function and wound healing.
- Sources: Rich sources of zinc are meat, poultry, fish, seafood, nuts, seeds and legumes.
- Recommended dosage: 11 mg per day for pregnant women.
- Deficiency symptoms: Delay of growth, loss of appetite, skin problems, reducing immunity, wound healing delay.
- Side effects with an overdose: Nausea, vomiting, abdominal pain, diarrhea. In high doses, zinc can suppress