Vitamins for pregnant women: what is needed?
Pregnancy is a unique period in a woman’s life, requiring increased attention to health and nutrition. At this time, the body experiences tremendous loads, ensuring the development and growth of the unborn child. Vitamins play a key role in maintaining the health of the mother and the correct formation of the fetus. However, not all vitamins are equally necessary, and some can even be harmful in excess amounts. Therefore, it is important to understand which vitamins and minerals are most important during pregnancy, in what doses to take them and how to choose the right vitamin complexes.
First trimester: Basket laying
The first trimester (first 12 weeks) is the most critical period when the laying of all the main organs and systems of the unborn child occurs. At this time, the following vitamins and minerals are especially important:
1. Folic acid (vitamin B9): Prevention of defects of the nervous tube
Folic acid plays a crucial role in the prevention of defects in the nerve tube in the fetus, such as Spina Bifida (spinal splitting) and anencephalus (lack of brain). The nervous tube is formed in the first weeks of pregnancy, often even before the woman finds out about her position. Therefore, doctors recommend starting folic acid 1-3 months before the planned pregnancy.
- The mechanism of action: Folic acid is involved in the synthesis of DNA and RNA, necessary for rapid division and cell growth, especially in the nervous system. It is also necessary for amino acid metabolism, including homocysteine. An increased level of homocysteine is associated with an increased risk of defects in the nervous tube.
- Recommended dose: During pregnancy, it is recommended to take 400-800 μg of folic acid per day. Women with a high risk of defects in the nervous tube (for example, if they or their close relatives had similar problems) may require a higher dose that should be discussed with a doctor.
- Sources: In addition to vitamin complexes, folic acid is contained in green leafy vegetables (spinach, broccoli, salad), legumes (beans, lentils), citrus fruits, avocados and enriched grain products. However, getting enough folic acid only from food is often difficult, so taking vitamin additives is usually recommended.
- The importance of early reception: It is necessary to start taking folic acid as early as possible, preferably a few months before conception. This provides a sufficient level of vitamin in the mother’s body at the time of the formation of the nervous tube.
- Methylfolat: Some studies show that methylphulatory (active form of folic acid) can be more effective for some women, especially for those who have genetic options affecting folic acid metabolism (for example, MTHFR). Discuss with the doctor if the methylflat is suitable for you.
2. Vitamin D: bone health and immunity
Vitamin D plays an important role in the formation of the bones and teeth of the fetus, as well as in maintaining the mother’s immune system. The deficiency of vitamin D during pregnancy is associated with an increased risk of preeclampsia, gestational diabetes, premature birth and low weight at birth.
- The mechanism of action: Vitamin D regulates the absorption of calcium and phosphorus necessary for the growth and strengthening of bones. It also affects the immune system, helping to protect the body from infections.
- Recommended dose: During pregnancy, it is recommended to take 600-800 IU (international units) of vitamin D per day. Some women may need a higher dose, especially if they have vitamin D deficiency or other risk factors (for example, dark skin, obesity, accommodation in the northern latitudes). A blood test can determine the level of vitamin D and help the doctor choose the optimal dose.
- Sources: The main source of vitamin D is sunlight. However, in most regions, a sufficient amount of vitamin D is not produced in the skin throughout the year. Vitamin D is also contained in fatty fish (salmon, tuna, sardines), egg yolks and enriched products (milk, yogurt, orange juice).
- Vitamin D3 vs. D2: Vitamin D3 (cholecalciferol) is a more effective form of vitamin D than vitamin D2 (ergocalciferol). When choosing a vitamin supplement, give preference to vitamin D3.
- The risk of an overdose: An overdose of vitamin D can lead to nausea, vomiting, weakness and other problems. Do not exceed the recommended dose without consulting a doctor.
3. Iodine: development of the thyroid gland and brain
Iodine is necessary for the normal functioning of the thyroid gland of the mother and the development of the brain and the nervous system of the fetus. During pregnancy, iodine deficiency can lead to delayed mental development, cretinism and other problems.
- The mechanism of action: The thyroid gland uses iodine for the production of hormones that regulate metabolism, growth and development. During pregnancy, the need for iodine increases, as it is necessary for the thyroid gland of the mother and fetus.
- Recommended dose: During pregnancy, it is recommended to take 150-250 μg iodine per day.
- Sources: The main source of iodine is iodized salt. It is also contained in seafood (sea fish, seaweed), milk and eggs.
- Iodized salt: Make sure you use iodized food for cooking. Check the composition of the salt on the package.
- Seaweed: Sea algae are a rich source of iodine, but it is not recommended to use them in large quantities, since they can contain too much iodine.
- Thyroid gland: If you have problems with the thyroid gland, consult your doctor about the required dose of iodine.
4. Vitamin B6 (pyridoxin): Nausea decrease
Vitamin B6 can help reduce nausea and vomiting, often occurring in the first trimester of pregnancy.
- The mechanism of action: Vitamin B6 is involved in the metabolism of amino acids and neurotransmitters, which can help reduce nausea.
- Recommended dose: To reduce nausea, it is usually recommended to take 10-25 mg of vitamin B6 3 times a day. However, before the reception, consult your doctor.
- Sources: Vitamin B6 is contained in meat, fish, poultry, legumes, nuts, seeds and whole grains.
- Combination with doxylamine: Vitamin B6 is often combined with doxylamine (antihistamine) for the treatment of nausea and vomiting during pregnancy. This combination is considered safe and effective.
5. Iron: prevention of anemia
Although the need for iron increases in the second and third trimesters, it is important to make sure that you have enough iron from the very beginning of pregnancy. Iron is necessary for the formation of hemoglobin, which tolerates oxygen in the blood. Iron deficiency can lead to anemia, fatigue and increased risk of premature birth.
- The mechanism of action: Iron is a component of hemoglobin, which transfers oxygen from lungs to tissues. During pregnancy, the need for iron increases, since it is necessary for the formation of blood in the mother and fetus.
- Recommended dose: During pregnancy, it is recommended to take 27 mg of iron per day. However, many women may need a higher dose, especially if they have anemia or other risk factors.
- Sources: Iron is found in red meat, poultry, fish, legumes, green leafy vegetables and enriched grain products.
- Hemic and non -hemic iron: The hemic iron, contained in animal products, is better absorbed than the non -meter iron contained in products of plant origin.
- Vitamin C: Vitamin C improves the absorption of non -meter iron. Use products rich in vitamin C along with products containing iron.
- Side effects: Iron intake can cause constipation, nausea and other side effects. Take iron along with food to reduce these effects. If constipation has become a problem, consult a doctor about laxatives.
Second and third trimesters: growth and development
In the second and third trimester (from 13 weeks to birth), the active growth and development of the fetus continues. At this time, the following vitamins and minerals are especially important:
1. Calcium: the formation of bones and teeth
Calcium is necessary for the formation of the bones and teeth of the fetus, as well as to maintain the health of the bones of the mother.
- The mechanism of action: Calcium is the main building material for bones and teeth. During pregnancy, the fetus takes calcium from the mother’s body, so it is important to ensure sufficient intake of calcium.
- Recommended dose: During pregnancy, it is recommended to take 1000 mg of calcium per day.
- Sources: Calcium is contained in dairy products (milk, yogurt, cheese), green leafy vegetables (broccoli, cabbage), tofu and enriched products (orange juice, bread).
- Vitamin D: Vitamin D is necessary for the absorption of calcium.
- Calcium Carbonate and Calcium Citrate: Calcium carbonate is better absorbed when eating, and calcium citrate can be taken at any time.
- The risk of an overdose: An overdose of calcium can lead to constipation, the formation of stones in the kidneys and other problems.
2. Omega-3 fatty acids (DHA and EPA): Brain and vision development
Omega-3 fatty acids, especially DHA (non-achexaenoic acid), play an important role in the development of the brain and vision of the fetus.
- The mechanism of action: DHA is the main component of cell membranes in the brain and retina. It is necessary for the normal functioning and development of these organs.
- Recommended dose: During pregnancy, it is recommended to take 200-300 mg DHA per day.
- Sources: The main source of omega-3 fatty acids is oily fish (salmon, tuna, sardines). They are also contained in linen seeds, chia seeds and walnuts.
- Fish oil: Fish oil is a good source of DHA and EPA.
- Fish safety: Some types of fish may contain high levels of mercury, which can be harmful to the fetus. Avoid the use of shark, sword-fish, royal macrel and tile. Use fat fish in moderate quantities (2-3 times a week).
- Vegetarian sources: Vegetarians and vegans can receive DHA from algae.
3. Kholin: the development of the brain and nervous system
Kholin is an important nutrient for the development of the brain and the nervous system of the fetus.
- The mechanism of action: Kholin is involved in the formation of cell membranes and neurotransmitters necessary for the normal functioning of the brain.
- Recommended dose: During pregnancy, it is recommended to take 450 mg of choline per day.
- Sources: Kholin is found in eggs, meat, poultry, fish, legumes and cruciferous vegetables (broccoli, colored cabbage).
- Kholin drawback: Many pregnant women do not get enough choline with food.
- Cholina supplements: Consider the possibility of taking choline additives to ensure sufficient intake of this important nutrient.
4. Magnesium: muscle health and nervous system
Magnesium plays an important role in the health of muscles and nervous system, and also helps to prevent convulsions in the legs that often occur during pregnancy.
- The mechanism of action: Magnesium is involved in more than 300 enzymatic reactions in the body. It is necessary for the normal functioning of the muscles, the nervous system and the cardiovascular system.
- Recommended dose: During pregnancy, it is recommended to take 350-400 mg of magnesium per day.
- Sources: Magnesium is found in nuts, seeds, legumes, green leafy vegetables and whole grain products.
- Cramps in the legs: Taking magnesium can help reduce cramps in the legs during pregnancy.
- Laxative effect: High doses of magnesium can have a laxative effect.
5. Zinc: Immunity and growth
Zinc is important for the immune system and fetal growth.
- The mechanism of action: Zinc is involved in immune reactions, DNA and RNA synthesis, and cell growth.
- Recommended dose: During pregnancy, it is recommended to take 11 mg of zinc per day.
- Sources: Zinc is contained in meat, poultry, fish, seafood, nuts and legumes.
- Zinc assimilation: Employment of zinc can be reduced when taking products containing fitin acid (for example, whole grain products and legumes).
The choice of vitamin complexes for pregnant women
When choosing vitamin complexes for pregnant women, you should pay attention to the following factors:
- Composition: Make sure that the complex contains the necessary vitamins and minerals in the recommended doses.
- The form of vitamins: Some forms of vitamins are better absorbed than others. For example, methylplate is a more active form of folic acid.
- Manufacturer: Choose vitamin complexes from famous and reliable manufacturers.
- Reviews: Read the reviews of other pregnant women about the vitamin complex.
- Consultation with a doctor: Before taking vitamin complexes, consult a doctor to make sure that they and your child are suitable.
The dangers of an overdose of vitamins
It is important to understand that an overdose of vitamins can be harmful to both the mother and the fetus. Some vitamins, such as vitamin A, can be teratogenic (cause congenital defects) in high doses. Therefore, do not exceed the recommended dose of vitamins and minerals without consulting a doctor.
Individual needs
The need for vitamins and minerals can vary depending on the individual characteristics of a woman, such as age, state of health, nutrition and lifestyle. Some women may need higher doses of certain vitamins and minerals, while others may require additional additives.
Nutrition during pregnancy
Vitamin complexes should not replace full and balanced nutrition. It is important to use a variety of products rich in vitamins and minerals, such as fruits, vegetables, whole grain products, proteins and healthy fats.
The diet during pregnancy should include:
- Fruits and vegetables: at least 5 servings per day.
- Starchy products: bread, rice, pasta, potatoes (preferably whole grains).
- Squirrels: meat, fish, poultry, eggs, legumes.
- Dairy products: milk, yogurt, cheese (choose low -fat options).
- Healthy fats: olive oil, avocados, nuts, seeds.
Avoid the following products during pregnancy:
- Raw or undercut meat and fish.
- Nepasturized dairy products.
- Soft cheeses (Bree, Camamber, Fet).
- Large predatory fish (shark, sword-fish, royal macrel).
- Alcohol.
- Caffeine in large quantities.
Alternative sources of vitamins
In addition to vitamin complexes, you can get vitamins and minerals from other sources, such as:
- Enriched products: Some products, such as cereal flakes and orange juice, are enriched with vitamins and minerals.
- Superfoods: Some products, such as spirulina and chlorella, are rich in vitamins and minerals.
The effect of drugs on the absorption of vitamins
Some drugs may affect the absorption of vitamins and minerals. Discuss with the doctor all the medicines that you take to make sure that they do not affect the assimilation of the necessary nutrients.
When to start taking vitamins for pregnant women
It is ideal to start taking vitamins for pregnant women 1-3 months before the planned pregnancy. This allows you to create stocks of necessary vitamins and minerals in the mother’s body by the time of conception.
Vitamins after childbirth
After childbirth, it is important to continue to take vitamins for pregnant women or special vitamins for nursing mothers. This helps to replenish the reserves of nutrients that were spent during pregnancy and are necessary for breast milk production.
Breastfeeding and vitamins
Vitamins and minerals that the mother receives fall into breast milk and are transferred to the child. Therefore, it is important that the nursing mother receives a sufficient amount of nutrients.
Consultation with a specialist
Pregnancy is an individual process, and the needs for vitamins and minerals can vary in different women. Be sure to consult a doctor or nutritionist to get individual nutritional recommendations and vitamin additives during pregnancy.
The importance of a balanced approach
There is no universal solution for all pregnant women. It is important to adhere to a balanced approach, which includes full nutrition, taking vitamin complexes and consulting with a doctor.
Final recommendations
Pregnancy is a great time that requires special attention to its health. Proper nutrition and taking the necessary vitamins and minerals will help ensure the health of the mother and the correct development of the child. Follow the doctor’s recommendations and enjoy this wonderful period in your life. Remember that each organism is unique, and the needs for vitamins and minerals can vary. Therefore, it is important to get individual recommendations from a specialist in order to provide the best conditions for a healthy pregnancy and the birth of a healthy child.