What vitamins are needed during pregnancy

What vitamins are needed during pregnancy

1. Folic acid (vitamin B9): the basis of healthy development of the nervous tube

Folic acid, also known as vitamin B9, plays a critical role in the formation and development of the fetal nervous tube in the first weeks of pregnancy, often even before a woman finds out about her condition. The nervous tube is the predecessor of the brain and spinal cord, and its correct closure prevents serious innate defects, such as defects in the nervous tube (DNT), in particular, spinal splitting (Spina Bifida) and anencephaly (lack of brain).

1.1. The mechanism of action and advantages of folic acid

Folic acid is involved in the synthesis of DNA and RNA, necessary for rapid cellular division and growth, characteristic of embryonic development. It also plays an important role in the metabolism of amino acids necessary for the construction of proteins. Reception of a sufficient amount of folic acid before and during pregnancy reduces the risk:

• Nervous tube defects (DNT): Spine breakdown, anencephalus.
• Inborn heart defects: Some studies show the relationship between a lack of folic acid and an increased risk of congenital heart defects.
• Cuts of the lips and sky: Folic acid can reduce the likelihood of developing these malformations.
• Premature birth: Some studies indicate a relationship between a lack of folic acid and an increased risk of premature birth.
• Low weight at birth: A sufficient level of folic acid contributes to the normal growth and development of the fetus.

1.2. Recommended dosage of folic acid during pregnancy

Medical experts recommend that all women planning pregnancy take 400 mcg (0.4 mg) of folic acid daily, starting at least a month before conception and continuing during the first 12 weeks of pregnancy. Women with an increased risk of defects in the nervous tube (for example, if the family has cases of DNT or if a woman takes certain drugs) may require a higher dose, up to 4 mg (4000 μg) per day. This dose should be prescribed by a doctor.

In the second and third trimesters of pregnancy, as well as during breastfeeding, it is recommended to take 600 μg of folic acid per day.

1.3. Sources of folic acid

Folic acid is contained in various foods, but it is often not enough to meet needs during pregnancy. Therefore, it is recommended to take folic acid supplements.

• Food sources:

  • Dark green leafy vegetables (spinach, broccoli, Romen salad)
  • Citrus fruits (oranges, grapefruits)
  • Legumes (beans, lentils, peas)
  • Enriched cereals (bread, pasta, cereals)
  • Liver

• Folic acid supplements: Available in various forms, such as tablets, capsules and chewing sweets.

1.4. Folat against folic acid

It is important to distinguish between a folate and folic acid. A folate is a natural form of vitamin B9 contained in food. Folic acid is a synthetic form of vitamin B9, used in additions and enriched products. Folic acid is better absorbed by the body than a folate, so it is often recommended as an additive.

1.5. Interaction with other substances

Some drugs can reduce the level of folic acid in the body, for example, anticonvulsants and methotrexate. If you take any medicine, inform your doctor about it so that he can adjust the dose of folic acid, if necessary.

2. Iron: Support for blood volume and oxygen metabolism

Iron is an important mineral necessary for the production of hemoglobin, protein in red blood cells, which transfers oxygen from the lungs to tissues of the body. During pregnancy, the need for iron increases significantly, since the mother’s body should maintain an increased volume of blood and provide oxygen with a growing fruit.

2.1. The role of iron during pregnancy

Iron plays a key role in the following processes:

• Oxygen transport: Provides oxygen delivery to the tissues of the mother and fetus.
• The growth and development of the fetus: It is necessary for the development of the brain and other fetal organs.
• Maintaining the immune system: Strengthens the immune system of the mother and fetus.
• Prevention of anemia: Prevents the development of iron deficiency anemia, which can lead to fatigue, weakness and other complications of pregnancy.

2.2. Recommended iron dosage during pregnancy

The recommended daily dose of iron during pregnancy is 27 mg. However, some women may need a higher dose, especially if they already have iron deficiency. Your doctor will determine the dose you need based on the results of blood tests.

2.3. The consequences of iron deficiency during pregnancy

Iron deficiency during pregnancy can lead to the following complications:

• Railway Anemia: Fatigue, weakness, dizziness, shortness of breath.
• Premature birth: Increased risk of premature birth.
• Low birth weight: An increased risk of a child with low weight.
• Fetal development delay: Violation of the development of the brain and other fetal organs.
• Postpartum depression: Increased risk of postpartum depression.

2.4. Sources of iron

Iron is found in various foods, but its assimilation from plant sources (non -meter iron) is less effective than from animal sources (hemic iron).

• Hem iron (animal sources):

  • Red meat (beef, pork, lamb)
  • Bird (chicken, turkey)
  • Fish (salmon, tuna)
  • Mollusks (oysters, mussels)

• Neghemian iron (plant springs):

  • Dark green leafy vegetables (spinach, broccoli)
  • Legumes (beans, lentils)
  • Nuts and seeds (almonds, pumpkin seeds)
  • Enriched cereals (bread, cereals)
  • Dried fruits (raisins, dried apricots)

2.5. Improving the assimilation of iron

To improve the absorption of iron from plant sources, it is recommended to use them in combination with products rich in vitamin C (for example, citrus fruits, bell pepper, tomatoes). Vitamin C helps to turn a non -meter iron into a more digestible shape.

You should also avoid the use of products that can prevent the absorption of iron, such as tea, coffee, dairy products and products rich in calcium, simultaneously with products containing iron.

2.6. Iron additives

If you cannot get enough iron from food, your doctor may recommend taking iron additives. Iron additives can cause side effects, such as constipation, nausea and abdominal pain. To reduce side effects, it is recommended to start with a low dose and gradually increase it. It is also recommended to take iron additives between meals.

3. Calcium: the basis for strong bones and teeth

Calcium is an important mineral for the formation and maintenance of strong bones and teeth. During pregnancy, the need for calcium increases, since the mother’s body should provide calcium fruit with calcium, the bones and teeth of which are formed in the womb.

3.1. The role of calcium during pregnancy

Calcium plays a key role in the following processes:

• Formation of the bones and teeth of the fetus: Provides building material for the development of the skeleton and fetal teeth.
• Maintaining the health of the mother’s bones: Prevents the loss of bone mass in the mother.
• Muscle contraction and nervous conductivity: It is necessary for the normal functioning of muscles and the nervous system.
• Blood coagulation: Participates in the process of blood coagulation.

3.2. Recommended dosage of calcium during pregnancy

The recommended daily dose of calcium during pregnancy is 1000 mg. Women under the age of 19 are recommended 1300 mg of calcium per day.

3.3. The consequences of calcium deficiency during pregnancy

Calcium deficiency during pregnancy can lead to the following complications:

• Weakening of the bones of the mother: Increased risk of osteoporosis in the future.
• Fruit growth delay: Violation of the development of the skeleton and teeth of the fetus.
• Convulsions: Increased risk of seizures in the mother.
• Precomports: Increased risk of preeclampsia (increased blood pressure and the presence of protein in the urine).

3.4. Sources of calcium

Calcium is contained in various foods, especially in dairy products.

• Dairy products:

  • Milk
  • Yogurt
  • Cheese

• Other sources:

  • Dark green leafy vegetables (cabbage, broccoli)
  • Enriched products (soy milk, orange juice, cereals)
  • Fish with bones (sardins, salmon)
  • Almond

3.5. Improving calcium assimilation

To improve the absorption of calcium, a sufficient amount of vitamin D is necessary. Vitamin D helps the body absorb calcium from food.

3.6. Calcium additives

If you cannot get enough calcium from food, your doctor may recommend taking calcium supplements. There are various forms of calcium additives, such as calcium carbonate and calcium citrate. Calcium carbonate is better absorbed when eating, and calcium citrate can be taken regardless of eating.

4. Vitamin D: Support for the absorption of calcium and immune system

Vitamin D plays an important role in the assimilation of calcium, maintaining the health of bones and the immune system. During pregnancy, the need for vitamin D increases, since it is necessary for the development of the fetal skeleton and maintaining the immunity of the mother.

4.1. The role of vitamin D during pregnancy

Vitamin D plays a key role in the following processes:

• Calcium assimilation: Helps the body to absorb calcium from food, which is necessary for the formation of strong bones and teeth.
• The growth and development of the bones of the fetus: Provides the normal development of the fetal skeleton.
• Maintaining the immune system: Strengthens the immune system of the mother and fetus, reducing the risk of infections.
• Cellular regulation: Participates in the regulation of cellular growth and differentiation.

4.2. Recommended dosage of vitamin D during pregnancy

The recommended daily dose of vitamin D during pregnancy is 600 IU (international units). Some experts believe that pregnant women may need a higher dose, up to 2000 IU per day. Your doctor will determine the dose you need based on the results of blood tests.

4.3. The consequences of vitamin D deficiency during pregnancy

Vitamin D deficiency during pregnancy can lead to the following complications:

• Rahit in the fruit: Violation of the development of the skeleton of the fetus.
• Low birth weight: An increased risk of a child with low weight.
• Precomports: Increased risk of preeclampsia.
• Gestational diabetes: Increased risk of developing gestational diabetes.
• Increased risk of cesarean section: Some studies show the relationship between vitamin D deficiency and the increased risk of cesarean section.

4.4. Sources of vitamin D

Vitamin D is produced in the skin under the influence of sunlight. However, in the winter months or with a limited stay in the sun, the production of vitamin D may be insufficient.

• Sunlight: Stay in the sun for 15-20 minutes a day can help the body produce a sufficient amount of vitamin D.
• Food sources:
  • Fat fish (salmon, tuna, mackerel)
  • Egg yolks
  • Enriched products (milk, orange juice, cereals)

4.5. Vitamin D supplements

If you cannot get a sufficient amount of vitamin D from the sun and food, your doctor may recommend taking vitamin D additives. There are two forms of vitamin D: vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). Vitamin D3 is better absorbed by the body than vitamin D2.

5. Omega-3 fatty acids: support for the development of the brain and vision of the fetus

Omega-3 fatty acids, especially DGK (non-zahexaenic acid) and EPK (eicopascentaenoic acid), are important fats necessary for the development of the brain and vision of the fetus. During pregnancy, the need for omega-3 fatty acids increases, since they are actively used to form the nervous system and retina of the eye of the fetus.

5.1. The role of omega-3 fatty acids during pregnancy

Omega-3 fatty acids play a key role in the following processes:

• Fetal development: DGC is the main structural component of the brain and is necessary for the development of cognitive functions.
• Fetal development: DGC is necessary for the development of retina and improving vision.
• Reduction of the risk of premature birth: Some studies show that the use of a sufficient amount of omega-3 fatty acids can reduce the risk of premature birth.
• Improving the mood of the mother: Omega-3 fatty acids can help improve mood and reduce the risk of postpartum depression.

5.2. Recommended dosage of omega-3 fatty acids during pregnancy

It is recommended to use at least 200-300 mg of dgk per day during pregnancy.

5.3. The consequences of omega-3 fatty acid deficiency during pregnancy

The omega-3 deficiency of fatty acids during pregnancy can lead to the following complications:

• Violation of the development of the brain and vision of the fetus: Reducing cognitive functions and vision in a child.
• Increased risk of premature birth: Increasing the likelihood of premature birth.
• Increased risk of postpartum depression: An increase in the likelihood of developing postpartum depression in the mother.

5.4. Sources of omega-3 fatty acids

• Fat fish (salmon, tuna, sardines): The best source of DGK and EPK. It is recommended to use 2-3 portions of fat fish per week, choosing varieties with a low mercury content.
• Enriched products (eggs, yogurt, milk): Some products are enriched with omega-3 fatty acids.
• Plant sources (flaxseed, walnuts, chia seeds): Contain Alk (alpha-linolenic acid), which can be transformed into DHC and EPK, but this process is ineffective.

5.5. Omega-3 supplements of fatty acids

If you cannot get a sufficient amount of omega-3 fatty acids from food, your doctor may recommend taking omega-3 fatty acids, such as fish oil or krill oil. It is important to choose additives that have undergone cleaning of heavy metals and other pollutants.

6. Kholin: Support for the development of the brain and nervous system

Kholin is an important nutrient necessary for the development of the brain and the nervous system of the fetus. It plays a key role in the formation of cell membranes, transmitting nerve impulses and fat metabolism.

6.1. The role of choline during pregnancy

Kholin plays a key role in the following processes:

• Development of the brain and nervous system of the fetus: It is necessary for the formation of neural connections and cognitive functions.
• Prevention of defects in the nervous tube: Kholin can help reduce the risk of defects in the nervous tube, especially in combination with folic acid.
• Function baked: Participates in the metabolism of fats in the liver.
• Fat transport: It is necessary for the transport of fats and cholesterol.

6.2. Recommended choline dosage during pregnancy

The recommended daily dose of choline during pregnancy is 450 mg.

6.3. Consequences of choline deficiency during pregnancy

Holin deficiency during pregnancy can lead to the following complications:

• Violation of the development of the brain and the nervous system of the fetus: Reducing cognitive functions and memory in a child.
• Increased risk of defects in the nervous tube: An increase in the likelihood of defects in the nervous tube.
• Disorders of the liver function: Increase in the risk of fatty liver.

6.4. Sources of choline

Kholin is contained in various foods.

• Animal sources:

  • Egg yolks
  • Beef
  • Chicken
  • Fish

• Plant sources:

  • Broccoli
  • Cauliflower
  • Brussels sprouts
  • Soybean beans

6.5. Choline supplements

If you cannot get enough choline from food, your doctor may recommend taking choline additives.

7. Vitamin C: antioxidant and immunity support

Vitamin C is a powerful antioxidant that protects the body cells from damage caused by free radicals. It is also necessary to maintain the immune system and the synthesis of collagen, an important protein for the health of the skin, bones and cartilage.

7.1. The role of vitamin C during pregnancy

Vitamin C plays a key role in the following processes:

• Antioxidant Protection: Protects the cells of the body of the mother and fetus from damage caused by free radicals.
• Maintaining the immune system: Strengthens the immune system, reducing the risk of infections.
• Collagen synthesis: It is necessary for the synthesis of collagen, which is important for the health of the skin, bones, cartilage and blood vessels.
• Iron assimilation: Promotes the absorption of iron from plant sources.

7.2. Recommended dosage of vitamin C during pregnancy

The recommended daily dose of vitamin C during pregnancy is 85 mg.

7.3. The consequences of vitamin C deficiency during pregnancy

Vitamin C deficiency during pregnancy can lead to the following complications:

• Increased risk of infections: Weakening of the immune system and increased susceptibility to infections.
• Bleeding gums: Collagen deficiency can lead to bleeding gums.
• Slow healing of wounds: Violation of collagen synthesis can slow down the healing of wounds.

7.4. Sources of vitamin C.

Vitamin C is contained in various fruits and vegetables.

• Fruits:

  • Citrus fruits (oranges, grapefruits, lemons)
  • Strawberry
  • Kiwi
  • Blueberry

• Vegetables:

  • Bulgarian pepper
  • Broccoli
  • Spinach
  • Tomatoes

7.5. Vitamin C

If you cannot get a sufficient amount of vitamin C from food, your doctor may recommend taking vitamin C.

8. Vitamin B6 (pyridoxin): Reducing nausea and support for the nervous system

Vitamin B6, also known as Pyridoxine, plays an important role in the metabolism of proteins, fats and carbohydrates. He also participates in the formation of neurotransmitters necessary for the normal operation of the nervous system.

8.1. The role of vitamin B6 during pregnancy

Vitamin B6 plays a key role in the following processes:

• Reducing nausea and vomiting: Vitamin B6 is often used to alleviate the symptoms of nausea and vomiting, especially in the first trimester of pregnancy.
• Development of the brain and nervous system of the fetus: It is necessary for the formation of neurotransmitters and the normal functioning of the nervous system of the fetus.
• Metabolism of proteins, fats and carbohydrates: Participates in the metabolism of basic nutrients.
• Formation of red blood cells: It is necessary for the formation of hemoglobin, protein in red blood cells, which tolerates oxygen.

8.2. Recommended dosage of vitamin B6 during pregnancy

The recommended daily dose of vitamin B6 during pregnancy is 1.9 mg. To facilitate the symptoms of nausea and vomiting, the doctor may prescribe a higher dose of vitamin B6.

8.3. The consequences of vitamin B6 deficiency during pregnancy

Vitamin B6 deficiency during pregnancy can lead to the following complications:

• Nausea and vomiting: Strengthening the symptoms of nausea and vomiting.
• Anemia: Violation of the formation of red blood cells can lead to anemia.
• Nervous disorders: Violation of the formation of neurotransmitters can lead to nervous disorders.

8.4. Sources of vitamin B6

Vitamin B6 is contained in various foods.

• Animal sources:

  • Chicken
  • Fish (salmon, tuna)
  • Beef

• Plant sources:

  • Potato
  • Banans
  • Avocado
  • Nuts
  • Seeds

8.5. Vitamin B6 additives

If you cannot get a sufficient amount of vitamin B6 from food, your doctor may recommend taking vitamin B6 additives.

9. Iodine: support for the function of the thyroid gland and brain development

Iodine is an important mineral necessary for the normal function of the thyroid gland, which produces hormones that regulate metabolism. During pregnancy, iodine is necessary for the development of the brain and nervous system of the fetus.

9.1. The role of iodine during pregnancy

Iodine plays a key role in the following processes:

• Thyroid function: It is necessary for the production of thyroid hormones that regulate metabolism.
• Development of the brain and nervous system of the fetus: The thyroid hormones are necessary for the development of the brain and the nervous system of the fetus.
• The growth and development of the fetus: The thyroid hormones are involved in the regulation of the growth and development of the fetus.

9.2. Recommended iodine dosage during pregnancy

The recommended daily dose of iodine during pregnancy is 220 μg.

9.3. The consequences of iodine deficiency during pregnancy

During pregnancy, iodine deficiency can lead to the following complications:

• Hypothyroidism in the mother: Reducing the function of the thyroid gland in the mother.
• Cretinism in the fruit: Delayed mental and physical development in a child.
• Miscarriage: Increased risk of miscarriage.
• Premature birth: Increased risk of premature birth.
• Congenital anomalies: Increased risk of congenital anomalies.

9.4. Sources of iodine

• Iodized salt: The main source of iodine in most countries.
• Seaweed: The rich source of iodine.
• Fish and seafood: They contain iodine, but in smaller quantities than seaweed.
• Dairy products: They contain iodine, but the amount depends on the diet of animal nutrition.

9.5. Iodine supplements

If you cannot get enough iodine from food, your doctor may recommend taking iodine additives.

10. Zinc: Support for immunity and growth

Zinc is an important mineral necessary to maintain the immune system, growth and development, as well as for healing wounds.

10.1. The role of zinc during pregnancy

Zinc plays a key role in the following processes:

• Immune system: Supports the immune system, reducing the risk of infections.
• The growth and development of the fetus: It is necessary for the growth and development of fetal cells.
• Wound healing: Participates in the healing process of wounds.
• Synthesis DNA and RNA: It is necessary for the synthesis of DNA and RNA, which are important for cell division and growth.

10.2. Recommended zinc dosage during pregnancy

The recommended daily dose of zinc during pregnancy is 11 mg.

10.3. The consequences of zinc deficiency during pregnancy

Circus deficiency during pregnancy can lead to the following complications:

• Fruit growth delay: Violation of the growth and development of the fetus.
• Premature birth: Increased risk of premature birth.
• Low birth weight: An increased risk of a child with low weight.
• Congenital anomalies: Increased risk of congenital anomalies.
• Weakening of the immune system: Increased susceptibility to infections.

10.4. Sources of zinc

• Animal sources:

  • Red meat (beef, pork, lamb)
  • Bird (chicken, turkey)
  • Mollusks (oysters)

• Plant sources:

  • Legumes (beans, lentils)
  • Nuts
  • Seeds
  • Enriched cereals

10.5. Zinc additives

If you cannot get a sufficient amount of zinc from food, your doctor may recommend taking zinc additives.

Important comments:

• Before taking any vitamin or mineral additives, be sure to consult your doctor.
• Do not exceed the recommended doses of vitamins and minerals.
• A balanced diet is the best way to get the necessary nutrients during pregnancy.
• Choose prenatal vitamins containing all the necessary vitamins and minerals in the right doses.
• Make sure your additives are certified by an independent organization to test quality.

This extended article provides a comprehensive overview of essential vitamins and minerals needed during pregnancy, covering their roles, recommended dosages, potential consequences of deficiencies, food sources, and supplementation options. It’s designed to be informative, SEO-optimized (using relevant keywords throughout), and easy to read with clear headings and subheadings. The content is based on scientific understanding and common medical recommendations. It is crucial to remember that this information should not replace professional medical advice, and consultation with a healthcare provider is always necessary.