How to choose vitamins when planning pregnancy

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How to choose vitamins when planning pregnancy

First trimester of pregnancy: the basis of future health

Pregnancy planning is a responsible and important stage in the life of every woman. Preparation for conception and bearing a healthy child includes many aspects, and one of the key is the use of vitamins and trace elements. The right choice of vitamins when planning pregnancy will help create optimal conditions for the development of the fetus, reduce the risks of congenital defects and provide good health of the future mother.

Why are vitamins important when planning pregnancy?

The body of a woman preparing for pregnancy needs an increased number of certain vitamins and minerals. This is due to the fact that the early stages of the development of the fetus, including the formation of a nervous tube and the main organs, occur very quickly and require enough nutrients. The deficiency of vitamins at this stage can lead to serious disorders in the development of the child.

The main vitamins and minerals necessary for pregnancy planning:

• Folic acid (vitamin B9):

  • Role: Folic acid plays a key 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 Spina Bifida (crevice of the spine) and anencephaly (lack of brain). In addition, folic acid is necessary to divide cells and tissue growth.
  • Dosage: The recommended dose of folic acid when planning pregnancy is 400-800 mcg per day. Women with a high risk of defects in the nervous tube (for example, if there are already cases of such defects in the family) may require a higher dose, up to 4 mg per day, but this should be prescribed by a doctor.
  • Sources: The rich sources of folic acid are dark green leafy vegetables (spinach, broccoli, salad light), legumes (lentils, beans, peas), citrus fruits, as well as enriched products (bread, cereals).
  • Forms: Folic acid can be represented in two main forms: folic acid (synthetic form) and fulat (natural form). The folate is contained in food products, and folic acid in vitamin additives and enriched products. Some studies show that the folate can be better learned by the body, especially in people with genetic variations affecting the metabolism of folic acid. In such cases, an additive with methylpholat (5-MTHF), an active form of folic acid, can be recommended.

• Vitamin D:

  • Role: Vitamin D is necessary for the absorption of calcium and phosphorus, which are important for the formation of the bones and teeth of the fetus. It also plays a role in the immune function and the development of the nervous system. Vitamin D deficiency during pregnancy can increase the risk of preeclampsia (high blood pressure and proteinuria), gestational diabetes and premature birth.
  • Dosage: The recommended dose of vitamin D when planning pregnancy is 600-800 IU (international units) per day. However, many women have a deficiency of vitamin D, so the doctor can recommend a higher dose, especially in the winter months or if a woman is not enough in the sun.
  • Sources: The main source of vitamin D is the synthesis in the skin under the influence of sunlight. However, in the winter months and people with dark skin, this may not be enough. Other sources of vitamin D include fatty fish (salmon, tuna, sardines), egg yolk and enriched products (milk, juices, flakes).
  • Forms: Vitamin D exists in two main forms: vitamin D2 (ergocalciferol) and vitamin D3 (cholegalciferol). Vitamin D3 is synthesized in the skin under the influence of sunlight and is considered more effective for increasing the level of vitamin D in the blood than vitamin D2. Therefore, when choosing an additive with vitamin D, it is recommended to give preference to vitamin D3.

• Iron:

  • Role: Iron is necessary for the formation of hemoglobin, which tolerates oxygen in the blood. During pregnancy, the need for iron increases significantly, since it is necessary for the development of the fetus and placenta. Iron deficiency can lead to anemia, fatigue, weakness and increased risk of premature birth and low body weight at birth.
  • Dosage: The recommended dose of iron when planning pregnancy is 18 mg per day. However, many women have iron deficiency, so the doctor can recommend a higher dose, especially if a woman already has anemia.
  • Sources: Rich sources of iron are red meat, poultry, fish, legumes (lentils, beans), dark green leafy vegetables (spinach) and enriched products (cereals).
  • Forms: Iron exists in two main forms: 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 iron. The absorption of a non -meter iron can be improved by using it along with products rich in vitamin C (citrus fruits, pepper). When choosing an additive with iron, it is recommended to give preference to well -tolerated forms, such as iron bislycinate. Iron sulfate can cause side effects, such as constipation and nausea.

• Iodine:

  • Role: 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. During pregnancy, iodine deficiency can lead to disorders of the cognitive development of the child, cretinism (severe form of mental retardation) and increased risk of miscarriage and stillbirth.
  • Dosage: The recommended dose of iodine when planning pregnancy is 150 mcg per day.
  • Sources: The main sources of iodine are iodized salt, sea fish, seafood and algae.
  • Cautions: It is important not to exceed the recommended dose of iodine, since the excess iodine can also be harmful to the thyroid gland.

• Calcium:

  • Role: Calcium is necessary for the formation of the bones and teeth of the fetus, as well as for the normal functioning of the muscles and the nervous system. During pregnancy, the need for calcium increases, since the fetus takes calcium from the mother’s body. Calcium deficiency can lead to osteoporosis in the mother and disorders of the development of bones in a child.
  • Dosage: The recommended dose of calcium when planning pregnancy is 1000 mg per day.
  • Sources: Rich sources of calcium are dairy products (milk, yogurt, cheese), dark green leafy vegetables (broccoli, cabbage), almonds and enriched products (juices, tofu).
  • Forms: Calcium is represented in various forms, such as calcium carbonate, calcium citrate and calcium gluconate. Calcium citrate is better absorbed by the body, especially on an empty stomach or when taking antacids.

• Omega-3 fatty acids (DGK and EPK):

  • Role: Omega-3 fatty acids, especially non-coosaexenoic acid (DGC), 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.
  • Dosage: The recommended dose of DHC when planning pregnancy is 200-300 mg per day.
  • Sources: The main sources of omega-3 fatty acids are fatty fish (salmon, tuna, sardines), linen seeds, chia seeds and walnuts. There are also additives with omega-3 fatty acids obtained from fish oil or algae.
  • Cautions: When choosing an additive with fish oil, it is important to make sure that it has undergone cleaning of heavy metals and other pollutants.

• Zinc:

  • Role: Zinc is necessary for the growth and development of cells, immune function and wound healing. Zinc deficiency can lead to increased risk of miscarriage, premature birth and low body weight at birth.
  • Dosage: The recommended zinc dose in pregnancy planning is 8 mg per day.
  • Sources: Rich sources of zinc are red meat, poultry, seafood, nuts, seeds and legumes.

• Vitamin C:

  • Role: Vitamin C is a powerful antioxidant that protects the cells from damage by free radicals. It is also necessary for the formation of collagen, which is important for the health of the skin, bones and connective tissue. In addition, vitamin C improves the absorption of iron from plant sources.
  • Dosage: The recommended dose of vitamin C when planning pregnancy is 75 mg per day.
  • Sources: The rich sources of vitamin C are citrus fruits (oranges, grapefruits, lemons), berries (strawberries, blueberries, raspberries), pepper, broccoli and spinach.

• Vitamin E:

  • Role: Vitamin E is an antioxidant that protects the cells from damage by free radicals. It is also important for immune function and skin health.
  • Dosage: The recommended dose of vitamin E when planning pregnancy is 15 mg per day.
  • Sources: The rich sources of vitamin E are vegetable oils (sunflower, olive), nuts, seeds and green leafy vegetables.

• B vitamins B (B1, B2, B3, B5, B6, B7, B12):

  • Role: B vitamins play an important role in energy exchange, the work of the nervous system and the formation of red blood cells. B vitamins deficiency can lead to fatigue, weakness, nervous disorders and anemia. Vitamin B6 is especially important for reducing nausea and vomiting during pregnancy. Vitamin B12 is necessary for the formation of DNA and RNA and for the normal functioning of the nervous system.
  • Dosage: Recommended doses of group B vitamins when planning pregnancy vary depending on vitamin. It is usually recommended to take a complex of B vitamins to provide a sufficient amount of each vitamin.
  • Sources: B vitamins are contained in various products, such as meat, poultry, fish, eggs, dairy products, whole grain products, legumes, nuts and seeds.

How to choose the right vitamin complex:

1. Consult a doctor: Before you start taking any vitamins or additives, it is important to consult a doctor. The doctor will conduct an examination, evaluate your history and determine what vitamins and minerals you need in your particular case.
2. 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 sufficient doses. Avoid complexes containing excessive doses of vitamins, especially fat -soluble vitamins (A, D, E, K), which can accumulate in the body and cause side effects.
3. Choose quality products: Give preference to vitamin complexes from famous and reliable manufacturers. Check the availability of quality certificates and compliance with standards.
4. Consider individual needs: Choose a vitamin complex that meets your individual needs. For example, if you have a shortage of iron, you may need an additional additive with iron. If you have genetic variations affecting folic acid metabolism, you may recommend an additive with methylphulatory.
5. Output form: Vitamin complexes are available in various forms, such as tablets, capsules, chewing tablets and liquid forms. Choose the form that is most convenient for you.
6. Compatibility with other drugs: If you take any other medicines, consult a doctor to make sure that the vitamin complex will not interact with them.
7. Side effects: Some vitamins and minerals can cause side effects, such as nausea, constipation or diarrhea. If you experience any side effects, inform the doctor about it.
8. Price: The price of vitamin complexes can vary depending on the brand, composition and form of release. Not always the most expensive complex is the best. Compare various options and select the one that corresponds to your budget and needs.

Nutrition when planning pregnancy:

Reception of vitamins is an important part of preparation for pregnancy, but it should not replace a healthy and balanced diet. Try to use a variety of products rich in vitamins and minerals, such as fruits, vegetables, whole grain products, low -fat meat, poultry, fish, dairy products and legumes.

Additional recommendations:

• Refuse smoking and alcohol: Smoking and drinking alcohol during pregnancy can lead to serious disorders in the development of the fetus.
• Maintain healthy weight: Obesity or insufficient weight can negatively affect fertility and increase the risk of complications during pregnancy.
• Play sports regularly: Moderate physical activity helps to maintain healthy weight, improves blood circulation and reduces stress.
• Avoid stress: Chronic stress can negatively affect the fertility and course of pregnancy. Try to find ways to relax and relieve stress, such as yoga, meditation or walking in the fresh air.
• Get vaccinations: Before planning pregnancy, make sure that you have all the necessary vaccinations, especially from rubella, which can cause serious innate defects in a child.

Important points that should be remembered:

• Vitamins and minerals are not a replacement for a healthy lifestyle.
• Do not exceed the recommended doses of vitamins and minerals.
• Consult a doctor before taking any vitamins or additives.
• Follow your well -being and inform the doctor about any side effects.

Following these recommendations, you can choose the right vitamins when planning pregnancy and create optimal conditions for conception and bearing a healthy child. Preparing for pregnancy is an important step that requires a responsible approach and attention to your health.