Vitamins for pregnant women: why are they needed

Vitamins for pregnant women: why are they needed

I. Pregnancy: physiological changes and increased need for nutrients

Pregnancy is a unique physiological process, accompanied by colossal changes in the body of a woman. These changes are aimed at ensuring optimal conditions for the growth and development of the fetus. To cope with the increased load and provide both his own needs and the needs of the child, the body of a pregnant woman needs an increased amount of nutrients, including vitamins and minerals.

A. Blood volume and cardiovascular system: During pregnancy, the blood volume increases by 30-50%, which requires increased synthesis of red blood cells and, therefore, a larger amount of iron and folic acid. The cardiovascular system works with increased load, pumping an increased blood volume.

B. Metabolism: Metabolism is accelerated, since the body should provide energy and building materials not only the mother, but also the growing fruit. This leads to an increased need for group B vitamins, which play a key role in energy exchange.

C. Immune system: The immune system undergoes changes, becoming less aggressive, so as not to reject the fetus. This makes a pregnant woman more susceptible to infections and emphasizes the importance of vitamins that support immunity, such as vitamin C and vitamin D.

D. Bone system: The fetus actively forms a bone system, which requires a significant amount of calcium and vitamin D. If the intake of these substances is not enough, the mother’s body begins to extract them from her own bones, which can lead to health problems in the future.

E. Fetal development: Vitamins and minerals play a decisive role in the formation of all organs and systems of the fetus, starting with the nervous tube and ending with bone tissue. The deficiency of certain vitamins can lead to serious innate defects.

II. The main vitamins and minerals necessary during pregnancy

The adequate intake of vitamins and minerals during pregnancy is critical of the health of the mother and the normal development of the fetus. Consider the most important of them:

A. Folic acid (vitamin B9):

1. Role: Key vitamin to prevent defects in the nervous tube (for example, cleft spine) in the fetus. It is also involved in the synthesis of DNA and RNA necessary for the growth and division of cells.

2. Dosage: It is recommended to start taking folic acid at least 1-3 months before conception and continue during the first trimester of pregnancy. The recommended dose is 400-800 mcg per day. Women with high risk (for example, with previous pregnancies with defects in the nervous tube) may require a higher dose.

3. Sources: Dark green leafy vegetables (spinach, broccoli), legumes (lentils, beans), citrus fruits, enriched cereals.

4. Deficiency: The deficiency of folic acid increases the risk of defects in the nervous tube, premature birth, low weight at birth and problems with the development of the brain in a child.

B. Iron:

1. Role: It is necessary for the formation of hemoglobin, which transfers oxygen in the blood. During pregnancy, the need for iron increases significantly due to an increase in the volume of blood and the needs of the fetus.

2. Dosage: The recommended dose of iron during pregnancy is 27 mg per day. However, some women may need a higher dose, especially if they suffer from anemia.

3. Sources: Red meat, poultry, fish, legumes, spinach, enriched cereals.

4. Deficiency: Iron deficiency leads to iron deficiency anemia, which can cause fatigue, weakness, dizziness, shortness of breath, premature birth and low weight at birth. The child may develop iron deficiency, which will affect cognitive development.

5. Assimilation: The absorption of iron improves with simultaneous intake with vitamin C. It should be avoided by simultaneously taking iron with calcium, tea or coffee, since they can worsen absorition.

C. Calcium:

1. Role: It is necessary for the formation of the bones and teeth of the fetus. It also plays an important role in the functioning of muscles and nerves.

2. Dosage: The recommended dose of calcium during pregnancy is 1000 mg per day.

3. Sources: Dairy products (milk, yogurt, cheese), dark green leafy vegetables (cabbage, spinach), tofu, enriched products.

4. Deficiency: If the consumption of calcium is not enough, the mother’s body extracts it from her own bones, which can lead to osteoporosis in the future. Calcium deficiency in the fetus can lead to problems with the formation of bones and teeth.

D. Vitamin D:

1. Role: Helps the body to absorb calcium and phosphorus necessary for the formation of bones and teeth. Also plays a role in the immune system.

2. Dosage: The recommended dose of vitamin D during pregnancy is 600 IU (international units) per day. However, many experts recommend higher doses, especially for women with vitamin D.

3. Sources: Bold fish (salmon, tuna, mackerel), egg yolks, enriched products (milk, cereals), sunlight (the body produces vitamin D under the influence of sunlight).

4. Deficiency: Vitamin D deficiency can lead to rickets in a child, the weak formation of bones and teeth, increased risk of premature birth and preeclampsia.

E. Iodine:

1. Role: It is necessary for the production of thyroid hormones that regulate metabolism and development of the brain.

2. Dosage: The recommended dose of iodine during pregnancy is 220 μg per day.

3. Sources: Iodized salt, seafood, dairy products.

4. Deficiency: Iodine deficiency can lead to a delay in mental development in a child, hypothyroidism (a decrease in thyroid function) and other health problems.

F. Omega-3 fatty acids (DHA and EPA):

1. Role: Important for the development of the brain and eye of the fetus. They can also reduce the risk of premature birth and preeclampsia.

2. Dosage: It is recommended to consume at least 200-300 mg DHA per day during pregnancy.

3. Sources: Fat fish (salmon, tuna, sardines), linen seed, chia seeds, walnuts, additives with fish oil or algae oil.

4. Peculiarities: It is important to choose additives with fish oil that have undergone cleaning from mercury and other pollutants.

G. Vitamin C:

1. Role: An antioxidant that helps protect the cells from damage. Improves the absorption of iron. Supports the immune system.

2. Dosage: The recommended dose of vitamin C during pregnancy is 85 mg per day.

3. Sources: Citrus fruits (oranges, grapefruit), strawberries, kiwi, pepper, broccoli.

H. Vitamin B12:

1. Role: It is necessary for the formation of red blood cells and maintaining the health of the nervous system. It works with folic acid.

2. Dosage: The recommended dose of vitamin B12 during pregnancy is 2.6 mcg per day.

3. Sources: Products of animal origin (meat, poultry, fish, eggs, dairy products). Vegetarians and vegans need to take additives with vitamin B12 or consume enriched products.

I. Kholin:

1. Role: Critically important for the development of the brain and spinal cord of the fetus, especially in the first trimester. Participates in the formation of nerve cells and the transmission of nerve impulses.

2. Dosage: The recommended dose of choline during pregnancy is 450 mg per day.

3. Sources: Egg yolks, meat, poultry, fish, legumes, cruciferous vegetables (broccoli, cauliflower).

4. Peculiarities: Many prenatal vitamins do not contain enough choline, so an additional technique may be required.

III. Obtaining vitamins and minerals: nutrition and additives

The best way to produce vitamins and minerals is a balanced and diverse diet. However, during pregnancy, when the need for nutrients increases significantly, it can be difficult to get everything you need only from food. In this case, it is recommended to take prenatal vitamins.

A. Balanced nutrition:

1. Variety: Turn on in your diet a variety of foods from all food groups: vegetables, fruits, whole grains, proteins (meat, poultry, fish, legumes), dairy products.

2. Focus for nutrients: Choose products rich in vitamins and minerals listed above.

3. Avoid processed products: Limit the consumption of processed foods, fast food, sweet drinks and other products with low nutritional value.

4. Hygiene: Wash fruits and vegetables thoroughly to avoid infections infection. Make sure the meat and poultry are well fried.

5. Food safety: Avoid the use of raw fish (sushi, sashim), unpasturized dairy products and soft cheeses, as they may contain bacteria dangerous for pregnant women.

B. Prenatal vitamins:

1. Composition: Prenatal vitamins are specially designed to meet the needs of pregnant women. They usually contain folic acid, iron, calcium, vitamin D, iodine and other important nutrients.

2. Choice: Consult a doctor to choose the right prenatal vitamin, taking into account your individual needs and health status.

3. Reception: Start taking prenatal vitamins at least 1-3 months before conception to provide the body with a sufficient margin of necessary nutrients.

4. Dosage: Strictly follow the recommended dosage indicated on the package or prescribed by a doctor. Avoid overdose of vitamins, especially fat -soluble (vitamins A, D, E, K), as they can accumulate in the body and cause toxic effects.

5. Peculiarities: Some prenatal vitamins can cause side effects, such as nausea or constipation. If you have any side effects, consult a doctor.

C. Additional additives:

1. Individual needs: In some cases, additional additives may be required, in addition to prenatal vitamins. For example, women with vitamin D or omega-3 fatty acids can be recommended to take additional additives.

2. Consultation with a doctor: Before taking any additional additives, be sure to consult a doctor to make sure that they are safe and do not interact with other medicines or additives that you take.

IV. Risks of deficiency of vitamins and minerals during pregnancy

The deficiency of vitamins and minerals during pregnancy may have serious consequences for the health of the mother and child.

A. For mother:

1. Anemia: The deficiency of iron and folic acid can lead to anemia, which causes fatigue, weakness, dizziness and shortness of breath.

2. Osteoporosis: The deficiency of calcium and vitamin D can lead to osteoporosis in the future, increasing the risk of bone fractures.

3. Problems with the thyroid gland: Iodine deficiency can lead to hypothyroidism.

4. Precomports: The insufficient consumption of some vitamins and minerals can increase the risk of preeclampsia, a dangerous state characterized by high blood pressure and edema.

5. Complications during childbirth: Insufficient nutrition can increase the risk of complications during childbirth.

B. For a child:

1. Nervous tube defects: Folic acid deficiency can lead to defects in the nervous tube, such as the clever spine.

2. Low birth weight: Insufficient nutrition of the mother can lead to low weight at birth, which increases the risk of health problems in the future.

3. Premature birth: The deficiency of some vitamins and minerals can increase the risk of premature birth.

4. Mental development delay: Iodine deficiency can lead to a delay in mental development.

5. Problems with bones and teeth: The deficiency of calcium and vitamin D can lead to problems with the formation of bones and teeth.

6. Congenital defects: The deficiency of other vitamins and minerals can increase the risk of congenital defects.

V. Features of taking vitamins and minerals in various conditions

Depending on the health status of a pregnant woman, special recommendations for taking vitamins and minerals may be required.

A. Vegetarianism and veganism:

1. Vitamin B12: Vegetarian and vegans need to take additives with vitamin B12 or consume enriched products, as it is found only in animal products.

2. Iron: Plant sources of iron are absorbed worse than animals. It is recommended to consume products rich in iron, along with vitamin C to improve assimilation.

3. Calcium: It is important to use a sufficient amount of plant sources of calcium, such as dark green leafy vegetables, tofu and enriched products.

4. Omega-3 fatty acids: Vegetarians and vegans can receive omega-3 fatty acids from flaxseed, chia seeds, walnuts or additives with algae oil.

B. Multiple pregnancy:

1. Folic acid: Women with multiple pregnancy may require a higher dose of folic acid.

2. Iron: The need for iron can also be increased with multiple pregnancy.

3. Other nutrients: In general, the need for all nutrients increases with multiple pregnancy.

C. Diseases:

1. Diabetes sugar: Women with diabetes need to carefully monitor blood sugar and follow the dietary recommendations of the doctor. Some vitamins and minerals can affect blood sugar, so you need to consult a doctor about taking additives.

2. Thyroid diseases: Women with thyroid diseases need to regularly control the level of thyroid hormones and follow the doctor’s recommendations for taking iodine and other nutrients.

3. Other diseases: Women with other diseases need to consult a doctor about taking vitamins and minerals to make sure that they are safe and do not interact with other drugs that they take.

VI. Toxicity of vitamins and minerals: importance of moderation

Although vitamins and minerals are necessary for health, an overdose of some of them can be harmful, especially during pregnancy.

A. Fatable vitamins (A, D, E, K): These vitamins accumulate in the body, and their overdose can lead to toxic effects.

1. Vitamin A: Excessive consumption of vitamin A can lead to congenital defects in a child.

2. Vitamin D: An overdose of vitamin D can lead to hypercalcemia (an increased level of calcium in the blood), which can cause problems with the kidneys and heart.

B. Water -soluble vitamins (B, C): These vitamins do not accumulate in the body and are usually excreted in the urine. However, an overdose of some water -soluble vitamins can also be harmful.

1. Vitamin B6: An overdose of vitamin B6 can cause damage to nerves.

2. Vitamin C: An overdose of vitamin C can cause diarrhea and other gastrointestinal disorders.

C. Minerals:

1. Iron: An overdose of iron can cause poisoning, especially in children.

2. Calcium: An overdose of calcium can lead to constipation and increased risk of kidney stones.

3. Iodine: An overdose of iodine can lead to problems with the thyroid gland.

D. Recommendations:

1. Follow the doctor’s recommendations: Strictly observe the recommended dosage of vitamins and minerals prescribed by a doctor.

2. Do not take a few additives at the same time: Do not take a few additives at the same time if it is not recommended by a doctor.

3. Pay attention to the composition of the products: Consider the vitamins and minerals that you get from food to avoid an overdose.

4. Keep vitamins and minerals in an inaccessible place for children: An overdose of vitamins and minerals can be especially dangerous for children.

VII. Recommendations for the choice of prenatal vitamins

The choice of a suitable prenatal vitamin is an important step to ensure the health of the mother and child.

A. Consultation with a doctor: Consult a doctor to get recommendations for the choice of prenatal vitamin, taking into account your individual needs and health status.

B. Composition: Pay attention to the composition of prenatal vitamin. It should contain folic acid, iron, calcium, vitamin D, iodine and other important nutrients. Make sure the dosage correspond to the recommended.

C. Quality: Choose prenatal vitamins from reliable manufacturers who adhere to quality standards. Check the availability of quality certificates.

D. Output form: Prenatal vitamins are available in various forms of release: tablets, capsules, chewing tablets, liquids. Choose the form of release, which is most convenient for you.

E. Tolerance: Some prenatal vitamins can cause side effects, such as nausea or constipation. If you have any side effects, consult a doctor. You can try another prenatal vitamin with another composition or form of release.

F. Price: The price of prenatal vitamins can vary. It is not necessary to choose the most expensive prenatal vitamin. It is important that it contains the necessary nutrients in sufficient dosages and be from a reliable manufacturer.

G. Reviews: Read the reviews of other pregnant women about various prenatal vitamins. However, remember that each organism is individual, and what is suitable for one person may not be suitable for another.

VIII. Alternative sources of vitamins and minerals: superfuds and enriched products

In addition to traditional food and prenatal vitamins, there are other sources of vitamins and minerals that can be useful during pregnancy.

A. Superfoods:

1. Definition: Superfoods are products rich in nutrients that can bring health benefits.

2. Examples:

   • Coji berries: Contain antioxidants, vitamin C and iron.

   • Seeds of Chia: Contain omega-3 fatty acids, fiber and calcium.

   • Quinoa: Contains protein, iron and magnesium.

   • Spirulina: Contains protein, iron and vitamins of group B.

3. Peculiarities: Superfoods can be a useful addition to the diet, but they should not replace a balanced diet and prenatal vitamins. It is important to use superfuds in moderate quantities and consult a doctor before including them in your diet.

B. Enriched products:

1. Definition: Enriched products are products in which vitamins and minerals were added, which were originally not contained in them or contained in small quantities.

2. Examples:

   • Enriched cereals: Enriched with folic acid, iron and vitamins of group B.

   • Enriched milk: Enriched with vitamin D and calcium.

   • Enriched bread: Enriched with folic acid and iron.

3. Peculiarities: Enriched products can be a convenient way to produce additional vitamins and minerals. However, it is important to read labels and choose products that do not contain excessive amounts of sugar, salt or other unhealthy ingredients.

IX. Monitoring the level of vitamins and minerals: tests and consultations

Regular monitoring of the level of vitamins and minerals can help identify deficits and take measures to eliminate them.

A. Blood tests:

1. General blood test: Allows you to evaluate the level of hemoglobin and identify anemia.

2. Ferritin analysis: Allows you to evaluate iron reserves in the body.

3. Analysis for vitamin D: Allows you to evaluate the level of vitamin D in the blood.

4. Vitamin B12 Analysis: Allows you to evaluate the level of vitamin B12 in the blood.

5. Iodine Analysis: Assesses the level of iodine in the urine.

B. Consultations with a doctor:

1. Regular visits to a doctor: Regular visits to the doctor during pregnancy are necessary to control the state of health of the mother and fetus.

2. Discussion of test results: Discuss the results of the tests with the doctor and receive recommendations for taking vitamins and minerals.

3. Individual recommendations: The doctor can give individual recommendations for taking vitamins and minerals, taking into account your individual needs and health status.

4. Nutritionist: Consultation with a nutritionist can be useful for developing a balanced diet rich in vitamins and minerals.

X. Myths and errors of vitamins for pregnant women

There are many myths and misconceptions about vitamins for pregnant women. It is important to have reliable information and not rely on unverified sources.

A. Myth: Prenatal vitamins replace healthy nutrition.

1. Reality: Prenatal vitamins complement healthy nutrition, but do not replace it. A balanced diet is the basis for the health of the mother and the child.

B. Myth: The more vitamins, the better.

1. Reality: An overdose of vitamins can be harmful. Strictly observe the recommended dosage prescribed by a doctor.

C. Myth: All prenatal vitamins are the same.

1. Reality: The composition and quality of prenatal vitamins may vary. Choose prenatal vitamins from reliable manufacturers and consult your doctor to choose the right option.

D. Myth: If I feel good, I don’t need prenatal vitamins.

1. Reality: The need for vitamins and minerals during pregnancy increases, regardless of how you feel. Prenatal vitamins help to ensure sufficient intake of the necessary nutrients.

E. Myth: Prenatal vitamins cause nausea.

1. Reality: Some prenatal vitamins can cause nausea, but this is not always the case. If you have nausea, try to take prenatal vitamins with food or choose a different form of release (for example, chewing tablets).

F. Myth: Vegetarians do not need prenatal vitamins if they eat well.

1. Reality: Vegetarians and vegans need to take additives with vitamin B12 and monitor the flow of iron, calcium and omega-3 fatty acids, since these nutrients can be in deficiency in a plant diet. Prenatal vitamins will help ensure the sufficient receipt of these and other necessary nutrients.