Vitamins for planning pregnancy: prepare the body

Vitamins for planning pregnancy: prepare the body

I. Preparation for conception: fundamental principles and role of vitamins

Preparation for pregnancy is a responsible and conscious period in the life of future parents. It includes not only moral readiness, but also concern for the physical health of both partners, especially women. The optimal state of health of the mother directly affects the development of the fetus, the course of pregnancy and the health of the unborn child. One of the key aspects of preparation is to provide the body with the necessary vitamins and minerals. The deficiency of these substances can negatively affect fertility, increase the risk of complications during pregnancy and affect the development of the fetus.

Vitamins are organic compounds necessary for the normal functioning of the body. They participate in many biochemical processes, providing growth, development, immunity and reproductive function. Minerals, in turn, are inorganic substances, also vital for health.

When planning pregnancy, the need for certain vitamins and minerals increases. This is due to the fact that the mother’s body should not only provide her own needs, but also create a supply of nutrients for the growing fetus. The deficiency of even one vitamin can lead to serious consequences.

II. Key vitamins and minerals for planning pregnancy

Below is a list of the most important vitamins and minerals that should be taken into account when planning pregnancy, with a detailed description of their role, sources and recommended dosages. It is important to emphasize that before taking any vitamin complexes or individual vitamins, it is necessary to consult a doctor. He will determine an individual need, given the state of health, lifestyle and test results.

A. Folic acid (vitamin B9)

Folic acid, also known as vitamin B9, plays a key role in preventing defects in the nerve tube in the fetus (for example, Spina Bifida – spinal splitting). The nervous tube is formed in the early stages of pregnancy, often even before a woman finds out about her condition. Therefore, it is important to start taking folic acid a few months before conception.

• Role in the body: Participates in the synthesis of DNA and RNA necessary for cell division and growth. Important for the formation of red blood cells (red blood cells) and the normal functioning of the nervous system.
• Disassembly for pregnancy planning: Prevents defects in the nervous tube, reduces the risk of premature birth, miscarriages and other complications of pregnancy. Improves the quality of eggs and sperm.
• Sources: Dark green leafy vegetables (spinach, broccoli, Romen salad), citrus fruits, legumes (beans, lentils), enriched grain products (bread, pasta, flakes).
• Recommended dosage: For women planning pregnancy, it is recommended to take 400 μg of folic acid per day. Women with an anamnesis of defects in the nervous tube or taking certain drugs (for example, antiepileptic agents) may require a higher dosage (up to 4 mg per day) that the doctor must prescribe.
• Special instructions: Folic acid is better absorbed in combination with vitamin C.

B. Vitamin D.

Vitamin D plays an important role in the assimilation of calcium and phosphorus necessary for the formation of bones and teeth in the fetus. It is also important for the immune system, the regulation of mood and prevention of various diseases. Vitamin D deficiency is common in many countries, especially in winter.

• Role in the body: It regulates the level of calcium and phosphorus in the blood, supports the health of bones and teeth, strengthens the immune system, and participates in the regulation of cellular growth.
• Disassembly for pregnancy planning: It improves fertility, reduces the risk of preeclampsia (high blood pressure during pregnancy), gestational diabetes and premature birth. Provides the normal development of bones and teeth in the fetus.
• Sources: Bold fish (salmon, tuna, mackerel), egg yolk, enriched products (milk, yogurt, juice). The main source is the synthesis of vitamin D in the skin under the influence of sunlight.
• Recommended dosage: For women planning pregnancy, it is recommended to take 600-800 IU (international units) of vitamin D per day. Depending on the level of vitamin D in the blood and lifestyle, the doctor may prescribe a higher dosage.
• Special instructions: Vitamin D is fat -soluble, so it is better to take it during food containing fats. Regular stay in the Sun (taking into account safety rules) also contributes to the development of vitamin D.

C. Jelly

Iron is necessary for the formation of hemoglobin, which tolerates oxygen in the blood. During pregnancy, the need for iron increases, since the volume of blood increases and the growing fruit must be provided with oxygen. Iron deficiency (iron deficiency anemia) can lead to fatigue, weakness, dizziness and premature childbirth.

• Role in the body: It transports oxygen in the blood, participates in the formation of red blood cells, and supports the immune system.
• Disassembly for pregnancy planning: Prevents iron deficiency anemia in the mother, provides normal development of the fetus, reduces the risk of premature birth and low weight at birth.
• Sources: Red meat (beef, pork), poultry, fish, legumes (lentils, beans), dark green leafy vegetables (spinach), enriched cereals.
• Recommended dosage: For women planning pregnancy, it is recommended to take 18 mg of iron per day. Women with iron deficiency anemia may require a higher dosage that the doctor must prescribe.
• Special instructions: Iron is better absorbed in combination with vitamin C. Tea and coffee can interfere with iron absorption, so they should not be consumed simultaneously with iron -containing products or additives.

D. iodine

Iodine is necessary for the normal function of the thyroid gland, which produces hormones that regulate metabolism, growth and development. During pregnancy, iodine deficiency can lead to disorders of the development of the brain and nervous system in the fetus, as well as to hypothyroidism in the mother.

• Role in the body: Participates in the synthesis of thyroid hormones (thyroxine and triiodothyronine), which regulate metabolism, growth and development.
• Disassembly for pregnancy planning: Provides the normal development of the brain and nervous system in the fetus, prevents hypothyroidism in the mother, reduces the risk of miscarriages and premature births.
• Sources: Iodized salt, seafood (sea cabbage, fish), dairy products.
• Recommended dosage: For women planning pregnancy, it is recommended to take 150 μg of iodine per day.
• Special instructions: It is important to use iodized salt for cooking. Before taking iodine additives, you need to consult a doctor, especially if you have thyroid diseases.

E. Omega-3 fatty acids

Omega-3 fatty acids, especially non-achexaenoic acid (DGK) and eicopascentaenoic acid (EPC), are important for the development of the brain and vision in the fetus. They also have anti -inflammatory properties and can reduce the risk of premature birth.

• Role in the body: They participate in the formation of cell membranes, support the health of the heart and blood vessels, and have anti -inflammatory properties.
• Disassembly for pregnancy planning: They contribute to the development of the brain and vision in the fetus, reduce the risk of premature birth, improve the mood and cognitive functions in the mother.
• Sources: Fat fish (salmon, tuna, mackerel, sardines), linen seed, chia seeds, walnuts, fish oil.
• Recommended dosage: For women planning pregnancy, it is recommended to take 200-300 mg of dgk per day.
• Special instructions: Choose fish oil that has been cleaned of heavy metals and other pollutants. Vegetarians and vegans should consume sources of omega-3 fatty acids of plant origin, such as linseed seeds and chia seeds, as well as consider taking additives of DHC obtained from algae.

F. Calcium

Calcium is necessary for the formation of bones and teeth in the fetus, as well as for the normal functioning of the muscles and nerves of the mother. During pregnancy, the mother’s body gives calcium to the fetus, so it is important to ensure sufficient intake of this mineral.

• Role in the body: Supports the health of bones and teeth, is involved in muscle contraction, transmitting nerve impulses and blood coagulation.
• Disassembly for pregnancy planning: Provides the normal development of bones and teeth in the fetus, prevents osteoporosis in the mother.
• Sources: Dairy products (milk, yogurt, cheese), dark green leafy vegetables (broccoli, spinach), enriched products (juice, tofu).
• Recommended dosage: For women planning pregnancy, it is recommended to take 1000 mg of calcium per day.
• Special instructions: Calcium is better absorbed in combination with vitamin D.

Mr. Zinc

Zinc is involved in many biochemical processes, including DNA and RNA synthesis, cell division, immune function and wound healing. Zinc deficiency can negatively affect the fertility and development of the fetus.

• Role in the body: Participates in the synthesis of DNA and RNA, supports the immune system, promotes healing of wounds, is necessary for normal taste and smell.
• Disassembly for pregnancy planning: It improves fertility in both partners, reduces the risk of miscarriages and premature birth, and ensures the normal development of the fetus.
• Sources: Red meat, poultry, seafood (oysters), nuts, seeds, legumes.
• Recommended dosage: For women planning pregnancy, it is recommended to take 8 mg of zinc per day.
• Special instructions: High doses of zinc can violate copper assimilation, so it is important to observe the recommended dosages.

H. Vitamin E

Vitamin E is a powerful antioxidant that protects the cells from damage by free radicals. It is also important for the immune system and reproductive function.

• Role in the body: Protects cells from damage by free radicals, supports the immune system, improves blood circulation.
• Disassembly for pregnancy planning: Improves fertility, reduces the risk of miscarriages, protects the fetal cells from damage.
• Sources: Vegetable oils (sunflower, olive, soybean), nuts, seeds, green leafy vegetables.
• Recommended dosage: For women planning pregnancy, it is recommended to take 15 mg of vitamin E per day.
• Special instructions: Vitamin E is fat -soluble, so it is better to take it during food containing fats.

I. Vitamin C.

Vitamin C is a powerful antioxidant that supports the immune system, contributes to the absorption of iron and participates in the synthesis of collagen.

• Role in the body: It supports the immune system, protects cells from damage by free radicals, promotes iron absorption, and participates in the synthesis of collagen.
• Disassembly for pregnancy planning: Strengthens the immunity, improves the absorption of iron, protects the cells from damage.
• Sources: Citrus fruits (oranges, grapefruits, lemons), berries (strawberries, blueberries, raspberries), pepper, broccoli, tomatoes.
• Recommended dosage: For women planning pregnancy, it is recommended to take 75 mg of vitamin C per day.
• Special instructions: Vitamin C is water -soluble, so it must be regularly replenished.

J. Other important vitamins and minerals:

• B vitamins B (B1, B2, B3, B5, B6, B7, B12): It is necessary for energy exchange, nervous system and the formation of red blood cells.
• Vitamin A: It is important for vision, the immune system and the development of the fetus. However, high doses of vitamin A during pregnancy should be avoided, as this can lead to congenital defects.
• Magnesium: Participates in more than 300 biochemical reactions in the body, including regulation of blood pressure, blood sugar and nervous system.
• Selenium: An antioxidant that supports the immune system and function of the thyroid gland.

III. Sources of vitamins and minerals: food vs. additives

The best way to produce vitamins and minerals is a balanced and diverse diet. The diet should include fruits, vegetables, whole cereals, legumes, nuts, seeds, fish, meat and dairy products. However, in some cases, especially in case of deficiency of certain substances or in the presence of medical indications, it may require intake of vitamin complexes or individual vitamins.

A. Advantages of obtaining vitamins and minerals from food:

• A wide range of nutrients: Food contains not only vitamins and minerals, but also other beneficial substances, such as antioxidants, fiber and phytochemical substances.
• Best digestibility: Vitamins and minerals from food are often absorbed by the body than from additives.
• The minimum risk of an overdose: It is much more difficult to get an excessive amount of vitamins and minerals from food than from additives.

B. Advantages of taking vitamin complexes and individual vitamins:

• Deficiency elimination: Additives can help eliminate the deficiency of certain vitamins and minerals, especially if the diet does not provide a sufficient amount of these substances.
• Convenience: Reception of additives can be a convenient way to provide the body with the necessary vitamins and minerals, especially for people with a limited diet or special needs.
• Targeted impact: Separate vitamins and minerals can be taken for a purposeful effect on certain body functions.

C. Recommendations for the choice of vitamin complexes and individual vitamins:

• Consultation with a doctor: Before taking any vitamin complexes or individual vitamins, you need to consult a doctor. He will determine an individual need, given the state of health, lifestyle and test results.
• Choosing a quality product: Choose vitamin complexes and individual vitamins from reliable manufacturers that guarantee the quality and safety of your products.
• Study of the composition: Carefully study the composition of vitamin complexes and individual vitamins to make sure that they contain the substances you need in the necessary dosages.
• Compliance with recommended dosages: Do not exceed the recommended dosages indicated on the packaging or prescribed by the doctor.

IV. Diet and lifestyle when planning pregnancy

In addition to taking vitamins and minerals, a balanced diet and a healthy lifestyle play an important role in preparing for pregnancy.

A. Recommendations for nutrition:

• A variety of diet: The diet should include fruits, vegetables, whole cereals, legumes, nuts, seeds, fish, meat and dairy products.
• Restriction of processed products: Limit the consumption of processed products, fast food, sweet drinks and other unhealthy products.
• Sufficient fluid consumption: Drink enough water to maintain hydration of the body.
• Refusal of alcohol and smoking: Alcohol and smoking negatively affect fertility and can lead to complications during pregnancy.
• Caffeine restriction: Limit caffeine consumption up to 200 mg per day (about 1-2 cups of coffee).

B. Recommendations on lifestyle:

• Regular physical activity: Take a moderate physical activity of at least 30 minutes a day.
• Sufficient sleep: Sleep at least 7-8 hours a day.
• Stress management: Find the ways of managing stress, such as yoga, meditation or walking in nature.
• Maintaining a healthy weight: Maintain healthy weight, as overweight or insufficient weight can adversely affect fertility.
• Avoiding harmful substances: Avoid contact with harmful substances such as pesticides, solvents and heavy metals.

V. Vitamins for men when planning pregnancy

Preparation for conception is the responsibility of both partners. Male health also plays an important role in the conception and development of a healthy child. The lack of certain vitamins and minerals can adversely affect the quality of sperm, reduce fertility and increase the risk of complications during pregnancy.

A. Key vitamins and minerals for men planning pregnancy:

• Zinc: It is necessary for the production of testosterone and maintaining the health of sperm.
• Selenium: An antioxidant that protects sperm from damage to free radicals.
• Vitamin C: An antioxidant that improves sperm quality and protects it from damage.
• Vitamin E: An antioxidant that protects sperm from damage to free radicals.
• Folic acid: It is necessary for the synthesis of DNA and RNA, which is important for the normal development of sperm.
• Coenzim Q10 (COQ10): An antioxidant that improves sperm mobility.
• L-Carnitin: Improves sperm mobility and protects them from damage.

B. Recommendations for men on nutrition and lifestyle:

• Balanced diet: The diet should include fruits, vegetables, whole cereals, legumes, nuts, seeds, fish and meat.
• Refusal of alcohol and smoking: Alcohol and smoking negatively affect the quality of sperm.
• Caffeine restriction: Limit caffeine consumption.
• Regular physical activity: Moderate in moderate physical activity.
• Sufficient sleep: Sleep at least 7-8 hours a day.
• Avoiding overheating: Avoid overheating of the testicles (for example, visiting a sauna or wearing tight laundry), as this can negatively affect the quality of sperm.
• Stress management: Find the ways to control stress.
• Consultation with a doctor: Before taking vitamin complexes or individual vitamins, it is necessary to consult a doctor.

VI. Common myths about vitamins and pregnancy

Around vitamins and pregnancy there are many myths and errors. It is important to have reliable information in order to make conscious decisions.

• Myth: Reception of vitamins guarantees pregnancy.

  • Reality: Vitamins can improve fertility and create favorable conditions for conception, but they do not guarantee pregnancy. Conception depends on many factors, including the health status of both partners, age and genetic factors.

• Myth: The more vitamins, the better.

  • Reality: Excessive consumption of vitamins can be harmful to health. It is important to observe the recommended dosages and not exceed them without consulting a doctor.

• Myth: All vitamin complexes are the same.

  • Reality: Vitamin complexes differ in composition, dosages and quality of ingredients. It is important to choose quality products from reliable manufacturers.

• Myth: Vitamins can replace good nutrition.

  • Reality: Vitamins are an addition to full nutrition, and not its replacement. A balanced diet provides the body not only with vitamins and minerals, but also with other beneficial substances necessary for health.

• Myth: Vitamins are necessary only for women when planning pregnancy.

  • Reality: Vitamins are important for both women and men when planning pregnancy. The health of both partners plays an important role in the conception and development of a healthy child.

VII. Conclusion: an individual approach and consultation with a doctor

Preparing for pregnancy is an important stage that requires a conscious and responsible approach. Reception of vitamins and minerals plays an important role in providing the body with the necessary substances and creating favorable conditions for the conception and development of a healthy child. However, it is important to remember that each organism is individual, and the need for vitamins and minerals may vary. Before taking any vitamin complexes or individual vitamins, you need to consult a doctor. He will determine an individual need, given the state of health, lifestyle and test results, and will help develop the best plan for preparing for pregnancy.