Vitamins for pregnant women when planning pregnancy: Preparation for healthy motherhood
Pregnancy planning is a crucial period when future parents are actively preparing for conception and subsequent bearing a healthy child. One of the key aspects of this preparation is the optimization of the health of the future mother, including providing the body with the necessary vitamins and minerals. Proper nutrition and intake of vitamin complexes before conception can significantly reduce the risk of pregnancy complications, improve fertility and contribute to the healthy development of the fetus in the earliest stages.
Why do you need vitamins when planning pregnancy?
Reception of vitamins when planning pregnancy is aimed at solving several important problems:
- Optimization of fertility: Some vitamins and minerals, such as folic acid, vitamin D and zinc, play an important role in the regulation of the menstrual cycle, maintaining the health of the reproductive system and increasing the chances of conception.
- Creating a supply of nutrients: In the early stages of pregnancy, when a woman may not yet know about her condition, the embryo is already actively developing and needs various nutrients. Reception of vitamins before conception allows you to create a sufficient supply of these substances, providing optimal conditions for the development of the fetus.
- Prevention of deficits: Many women experience a deficiency of certain vitamins and minerals, without even suspecting it. Pregnancy requires increased consumption of these substances, and deficiency can negatively affect the health of the mother and child. Reception of vitamin complexes helps to replenish deficits and prepare the body for increased pregnancy needs.
- Reducing risk of congenital defects: Some vitamins, especially folic acid, have been proven to reduce the risk of developing defects in the nervous tube in the fetus, such as Spina Bifida.
- Improving the general state of health of the mother: Taking vitamins improves the general health of a woman, strengthens the immunity and increases stress resistance, which is especially important during pregnancy.
Key vitamins and minerals for pregnancy planning:
Consider the most important vitamins and minerals that are recommended to be taken when planning pregnancy, and their role in preparing for conception and bearing a healthy child.
1. Folic acid (vitamin B9):
- Role: Folic acid plays a key role in the development of the nerve tube of the fetus, from which the brain and spinal cord are formed. Folic acid deficiency increases the risk of developing defects in the nervous tube, such as Spina Bifida and Anencephalus.
- Recommended dose: The recommended dose of folic acid when planning pregnancy is 400-800 mcg per day. In some cases, for example, if there are a history of defects in the nervous tube or taking certain drugs, the dose can be increased according to the recommendation of the doctor.
- Sources: Folic acid is found in dark green leafy vegetables (spinach, broccoli, salad), legumes, citrus fruits, as well as in enriched products such as bread and cereals. However, to ensure a sufficient amount of folic acid, it is recommended to take vitamin complexes.
- The importance of methylphulatory: Some women have genetic features that make it difficult to absorb ordinary folic acid. In such cases, it is recommended to take methylphulatory, an active form of folic acid, which is better absorbed by the body.
2. Vitamin D:
- Role: Vitamin D plays an important role in the regulation of the metabolism of calcium and phosphorus, which are necessary for the formation of the bones and teeth of the fetus. In addition, vitamin D affects the immune system, reduces the risk of preeclampsia and gestational diabetes.
- Recommended dose: The recommended dose of vitamin D when planning pregnancy is 600-800 IU per day. However, depending on the level of vitamin D in the blood, the dose can be increased on the recommendation of the doctor.
- Sources: Vitamin D is produced in the skin under the influence of sunlight. It is also found in fatty fish (salmon, tuna, mackerel), egg yolks and enriched products, such as milk and cereals. In most cases, it is recommended to take vitamin complexes to ensure a sufficient amount of vitamin D.
- Analysis for vitamin D level: Before taking vitamin D, it is recommended to take a blood test for vitamin D (25-OH vitamin D). This will determine the optimal dose and avoid overdose.
3. Iron:
- Role: Iron is necessary for the formation of hemoglobin, protein in red blood cells, which tolerates oxygen throughout the body. During pregnancy, the need for iron increases significantly, since it is necessary to provide oxygen with both the mother and the fetus. Iron deficiency can lead to anemia, fatigue and increased risk of premature birth.
- Recommended dose: The recommended dose of iron when planning pregnancy is 18 mg per day. However, in the presence of anemia, the dose can be increased on the recommendation of the doctor.
- Sources: Iron is found in red meat, liver, poultry, legumes, dark green leafy vegetables and enriched products. For better absorption of iron, it is recommended to use it along with products containing vitamin C.
- Iron forms: There are various forms of iron, such as hemic (animal origin) and non -meter (plant origin). Hem iron is better absorbed by the body. When taking iron -containing drugs, it is recommended to choose iron forms that are well tolerated and do not cause constipation.
4. Iodine:
- Role: Iodine is necessary for the normal functioning of the thyroid gland, which regulates the metabolism and plays an important role in the development of the brain and the nervous system of the fetus. Iodine deficiency can lead to disorders of the child’s mental development.
- Recommended dose: The recommended dose of iodine when planning pregnancy is 150 μg per day.
- Sources: Iodine is contained in iodized salt, seafood, seaweed and dairy products. However, to ensure a sufficient amount of iodine, it is recommended to take vitamin complexes.
- Caution for thyroid diseases: Women with thyroid diseases should consult a doctor before taking iodine.
5. Zinc:
- Role: Zinc plays an important role in the immune system, reproductive function and the development of the fetus. Zinc deficiency can lead to menstrual cycle disorders, a decrease in fertility and increased risk of congenital defects.
- Recommended dose: The recommended zinc dose in pregnancy planning is 8-11 mg per day.
- Sources: Zinc is contained in meat, poultry, seafood, nuts, seeds and legumes.
- Interaction with other minerals: Zinc can interact with other minerals such as iron and copper. Therefore, it is recommended to take zinc as part of a balanced vitamin-mineral complex.
6. Omega-3 fatty acids (DHA and EPA):
- Role: Omega-3 fatty acids, especially DHA, play an important role in the development of the brain and vision of the fetus. They also have anti -inflammatory properties and can reduce the risk of premature birth.
- Recommended dose: The recommended dose of DHA when planning pregnancy is 200-300 mg per day.
- Sources: Omega-3 fatty acids are found in fatty fish (salmon, tuna, sardines), linen seeds, chia seeds and walnuts. To ensure a sufficient amount of omega-3 fatty acids, it is recommended to take fish oil or algae oil additives.
- The importance of the quality of additives: When choosing fish oil additives, it is important to pay attention to the quality of the product and the content of heavy metals.
7. Vitamin C:
- Role: Vitamin C is a powerful antioxidant that protects the cells from damage caused by free radicals. It also participates in the synthesis of collagen necessary for the formation of fetal tissues, and improves the absorption of iron.
- Recommended dose: The recommended dose of vitamin C when planning pregnancy is 75 mg per day.
- Sources: Vitamin C is found in citrus fruits, berries, kiwi, Bulgarian pepper and broccoli.
8. Vitamin E:
- Role: Vitamin E is an antioxidant that protects cells from damage and supports the health of the reproductive system.
- Recommended dose: The recommended dose of vitamin E when planning pregnancy is 15 mg per day.
- Sources: Vitamin E is found in vegetable oils, nuts, seeds and dark green leafy vegetables.
9. B vitamins B (B1, B2, B3, B5, B6, B7, B12):
- Role: B vitamins play an important role in energy metabolism, nervous system and blood formation. They are necessary for the normal development of the fetus and maintaining the health of the mother.
- Recommended dose: Recommended doses of group B vitamins when planning pregnancy correspond to the recommended daily consumption standards.
- Sources: B vitamins are found in various products, such as meat, poultry, fish, eggs, dairy products, cereals, legumes and vegetables.
How to choose a vitamin complex for pregnancy planning?
When choosing a vitamin complex for pregnancy planning, the following factors should be taken into account:
- Composition: Make sure that the complex contains all the necessary vitamins and minerals in the recommended doses.
- Output form: Choose a convenient form of release, such as tablets, capsules or chewing vitamins.
- Manufacturer: Give preference to vitamin complexes from well -known and reliable manufacturers that guarantee the quality and safety of products.
- Reviews: Read the reviews of other women who took this vitamin complex.
- Consultation with a doctor: Before taking the vitamin complex, it is recommended to consult a doctor to make sure of his safety and compliance with your individual needs.
Recommendations for taking vitamins:
- Start taking vitamins at least 3 months before the planned conception. This will create a sufficient supply of nutrients in the body and prepare it for pregnancy.
- Take vitamins regularly, in accordance with the instructions.
- Drink vitamins with a sufficient amount of water.
- Do not exceed the recommended dose of vitamins. An overdose of vitamins can be harmful to health.
- Keep vitamins in no way for children.
- If you have any side effects, stop taking vitamins and consult a doctor.
Alternatives to vitamin complexes:
Although vitamin complexes are a convenient way to provide the body with the necessary vitamins and minerals, it is also important to pay attention to your diet. Balanced and diverse nutrition, rich in fruits, vegetables, cereals, legumes, meat, fish and dairy products, can provide the body with a majority of the necessary nutrients. However, in some cases, even with proper nutrition, additional intake of vitamin complexes may be required.
Conclusion:
Reception of vitamins when planning pregnancy is an important step towards healthy motherhood. The correct choice and timely intake of vitamin complexes, in combination with a balanced diet and a healthy lifestyle, will help optimize the fertility, create a supply of nutrients and reduce the risk of pregnancy complications. Remember that before taking vitamins, you need to consult a doctor in order to verify their safety and compliance with your individual needs.