Vitamins for pregnant women after 30 years: Features of admission

Vitamins for pregnant women after 30 years: Features of admission

I. The age characteristics of pregnancy and the need for vitamins

Pregnancy after 30 years, although it is increasingly common, is associated with some features that affect the need for vitamins and minerals. These features are associated with the physiological changes that occur in the body of a woman with age, as well as with a potential increase in the risk of certain complications of pregnancy.

1. Reducing the fertility and quality of eggs: With age, a natural decrease in fertility occurs, which is associated with a decrease in the quantity and quality of eggs. This can increase the time necessary for conception, and increase the likelihood of genetic anomalies in the fetus. Vitamins, such as folic acid, COQ10 and vitamin E, can maintain the quality of the eggs and improve the chances of successful conception and bearing a healthy child.

2. Increased risk of chromosomal anomalies: The probability of chromosome anomalies, such as Down syndrome, increases with the age of the mother. Folic acid plays an important role in the prevention of defects in the nervous tube, which can be associated with chromosomal abnormalities. The early start of taking folic acid (several months before conception) is especially important for women over 30 years old.

3. Increase risk gestational diabetes: Gestational diabetes (diabetes of pregnant women) is more common in older women. Vitamins, such as chrome and magnesium, are involved in the regulation of blood sugar and can help reduce the risk of gestational diabetes. It is important to maintain a healthy lifestyle and a balanced diet, in addition to taking vitamins.

4. Increased risk of hypertension and preeclampsia: Hypertension and preeclampsia (increased blood pressure and the presence of protein in the urine) are more often found in pregnant women of older age. Calcium, magnesium and vitamin D play an important role in the regulation of blood pressure and maintain the health of blood vessels. Adequate consumption of these vitamins can help reduce the risk of developing these complications.

5. Reducing the digestibility of nutrients: With age, the body’s ability to absorb certain nutrients, including vitamins and minerals, may decrease. This may be due to changes in the digestive system. Therefore, pregnant women over 30 years old may require a higher dose of certain vitamins to ensure adequate intake of nutrients to the mother and child.

6. The presence of chronic diseases: Women over 30 years old more often have chronic diseases, such as cardiovascular diseases, diabetes and autoimmune diseases. These states can affect the need for vitamins and minerals during pregnancy. It is important to discuss the intake of vitamins with a doctor, given the existing chronic diseases.

7. Changing the hormonal background: The hormonal changes occurring during pregnancy can affect the need for vitamins and minerals. For example, an increase in the level of estrogen can increase the need for vitamins of group B.

8. Reducing bone mass: With age, bone mass can decrease, which increases the risk of osteoporosis. Calcium and vitamin D are necessary to maintain the health of the mother’s bones and the formation of the bone system of the fetus.

9. Oxidative stress: Pregnancy in itself increases oxidative stress, and with age this trend can intensify. Antioxidants, such as vitamin C, vitamin E and selenium, help protect the cells from damage caused by free radicals.

10. Changes in the immune system: With age, the immune system can become less effective. Vitamins C and D play an important role in maintaining the immune function and can help protect the mother and child from infections.

II. Basic vitamins and minerals for pregnant women after 30 years

During pregnancy, especially after 30 years, the need for certain vitamins and minerals increases significantly. These nutrients are necessary to maintain the health of the mother and the normal development of the fetus. Below is a list of basic vitamins and minerals, which should be paid special attention to:

1. 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 (spinal splitting) and anencephaly (lack of brain).
   • Recommended dose: It is recommended to take 400-800 μg of folic acid per day, starting 1-3 months before conception and continuing during the first trimester of pregnancy. Women with a high risk of nervous tube defects (for example, having a history of children with such defects) may require a higher dose.
   • Sources: Dark green leafy vegetables (spinach, broccoli, Romen salad), legumes (lentils, beans), avocado, asparagus, citrus fruits.
   • Features of the reception: Folic acid is better absorbed on an empty stomach. It is important to choose the form of folic acid, which is well absorbed, for example, methylphulatory.

2. Vitamin D:

   • Role: Vitamin D is necessary for the absorption of calcium, which is important for the formation of bones and teeth of the fetus. He also plays a role in maintaining immune function and regulating blood pressure. Vitamin D deficiency is associated with an increased risk of preeclampsia, gestational diabetes and premature birth.
   • Recommended dose: It is recommended to take 600-2000 IU vitamin D per day. The dosage can vary depending on the level of vitamin D in the blood.
   • Sources: Bold fish (salmon, tuna, sardines), egg yolks, enriched products (milk, flakes).
   • Features of the reception: Vitamin D is better absorbed with fatty foods. It is important to regularly check the level of vitamin D in the blood and adjust the dosage if necessary.

3. Calcium:

   • Role: Calcium is necessary for the formation of the bones and teeth of the fetus. He also plays a role in maintaining the health of the mother’s bones and regulating blood pressure.
   • Recommended dose: It is recommended to take 1000 mg of calcium per day.
   • Sources: Dairy products (milk, yogurt, cheese), dark green leafy vegetables (broccoli, cabbage), tofu, enriched products (orange juice, bread).
   • Features of the reception: Calcium is better absorbed in small doses during the day. Calcium should not be taken simultaneously with iron, as it can impede its assimilation.

4. Iron:

   • Role: Iron is necessary for the production of hemoglobin, which tolerates oxygen in the blood. During pregnancy, the need for iron increases significantly, since the mother’s body should provide oxygen with both herself and the fetus. Iron deficiency can lead to iron deficiency anemia, which can cause fatigue, weakness and premature birth.
   • Recommended dose: It is recommended to take 27 mg of iron per day.
   • Sources: Red meat, poultry, fish, legumes (lentils, beans), dark green leafy vegetables (spinach).
   • Features of the reception: Iron is better absorbed with vitamin C. You should not take iron simultaneously with calcium, since it can prevent its absorption. Iron dialing can cause constipation, so it is important to use a sufficient amount of fiber and liquid.

5. Iodine:

   • Role: Iodine is necessary for the production of thyroid hormones, which are important for the development of the brain and the nervous system of the fetus. Iodine deficiency can lead to a delay in mental development and other problems in a child.
   • Recommended dose: It is recommended to take 150 μg iodine per day.
   • Sources: Iodized salt, seafood, dairy products.
   • Features of the reception: It is important to make sure that iodized salt is used for food.

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

   • Role: Omega-3 fatty acids, especially DHA, are important for the development of the brain and eye of the fetus. They can also help reduce the risk of premature birth and postpartum depression.
   • Recommended dose: It is recommended to take 200-300 mg DHA per day.
   • Sources: Fat fish (salmon, tuna, sardines), linen seeds, walnuts, additives with fish oil.
   • Features of the reception: It is important to choose additives with fish oil, which are checked for the content of mercury and other pollutants.

7. Vitamin C:

   • Role: Vitamin C is a powerful antioxidant that helps protect the cells from damage caused by free radicals. It is also important for strengthening the immune system and assimilation of iron.
   • Recommended dose: It is recommended to take 85 mg of vitamin C per day.
   • Sources: Citrus fruits (oranges, grapefruits, lemons), berries (strawberries, blueberries, raspberries), pepper, broccoli.
   • Features of the reception: Vitamin C water -back, so excess is excreted from the body in the urine.

8. Vitamin B12:

   • Role: Vitamin B12 is necessary for the formation of red blood cells and maintaining the health of the nervous system. Vitamin B12 deficiency can lead to anemia and neurological problems.
   • Recommended dose: It is recommended to take 2.6 μg of vitamin B12 per day.
   • Sources: Meat, poultry, fish, eggs, dairy products, enriched products (vegetable milk, flakes).
   • Features of the reception: Vitamin B12 is better absorbed with food. Vegetarians and vegans should take additives with vitamin B12, as it is mainly contained in animal products.

9. Zinc:

   • Role: Zinc is necessary for the growth and development of cells, maintaining the immune function and healing of wounds. Zinc deficiency can lead to a delay in fetal growth and an increased risk of infections.
   • Recommended dose: It is recommended to take 11 mg zinc per day.
   • Sources: Meat, poultry, seafood, nuts, seeds, legumes.
   • Features of the reception: Zinc is better absorbed with food.

10. Magnesium:

    • Role: Magnesium is involved in more than 300 enzymatic reactions in the body, including the regulation of blood pressure, blood sugar and muscle and nerves. Magnesium deficiency is associated with an increased risk of preeclampsia, gestational diabetes and premature birth.
    • Recommended dose: It is recommended to take 350-400 mg of magnesium per day.
    • Sources: Dark green leafy vegetables (spinach, cabbage), nuts, seeds, legumes, whole grain products.
    • Features of the reception: Magnesium is better absorbed in the form of citrate or glycinate. Magnesium intake can cause stomach disorder, so you should start with a small dose and gradually increase it.

III. The choice of vitamins for pregnant women: what to look for

The choice of correct vitamins for pregnant women is crucial for ensuring the health of the mother and the normal development of the fetus. There are many different vitamin complexes on the market, so it is important to know what to look for when choosing.

1. The composition of the vitamin complex:

   • Basic vitamins and minerals: Make sure that the vitamin complex contains all the main vitamins and minerals necessary for pregnancy, including folic acid, vitamin D, calcium, iron, iodine, omega-3 fatty acids, vitamin C, vitamin B12, zinc and magnesium.
   • Dosage: Check that the dosages of vitamins and minerals correspond to the recommended for pregnant women.
   • Form of vitamins and minerals: Choose vitamins and minerals in forms that are well absorbed by the body. For example, methylplate instead of folic acid, vitamin D3 instead of vitamin D2, citrate or magnesium glycinate instead of magnesium oxide.

2. Quality and safety:

   • Certification: Choose vitamin complexes that have passed independent certification, for example, NSF International or USP. This guarantees that the product contains what is indicated on the label, and does not contain harmful pollutants.
   • Manufacturer: Give preference to vitamin complexes from famous and reliable manufacturers who have a good reputation.
   • Composition: Avoid vitamin complexes containing artificial dyes, flavors, preservatives and other additives that can be harmful to health.

3. Individual needs:

   • Health status: Consider the existing chronic diseases and other health features when choosing vitamins for pregnant women. Consult a doctor to determine what vitamins and minerals you need individually.
   • Diet: Evaluate your diet and determine which vitamins and minerals may not be enough for you. If you adhere to a vegetarian or vegan diet, you may need additional intake of vitamin B12, iron and omega-3 fatty acids.
   • Allergies and intolerance: Make sure that the vitamin complex does not contain ingredients for which you have an allergy or intolerance.

4. Output form:

   • Tablets: Tablets are the most common form of release of vitamins for pregnant women.
   • Capsules: Capsules are easier to swallow than tablets and can contain a higher dose of vitamins and minerals.
   • Chewing vitamins: Chewing vitamins are convenient for those who have difficulty swallowing tablets or capsules. However, they may contain sugar and artificial additives.
   • Liquid vitamins: Liquid vitamins are easily absorbed and can be added to drinks or food.

5. Price:

   • Compare prices: Compare the prices of various vitamin complexes for pregnant women and select the one that corresponds to your budget.
   • Do not chase at the lowest price: Remember that quality and safety are more important than price. Do not save on your health and health of your child.

6. Consultation with a doctor:

   • Mandatory consultation: Before taking vitamins for pregnant women, be sure to consult a doctor. He will be able to evaluate your health status, determine your individual needs and recommend the most suitable vitamin complex.
   • Discuss the dosage: Discuss with the doctor of the dosage of vitamins and minerals that you need to take.
   • Report side effects: If you experience any side effects from taking vitamins, immediately inform your doctor about it.

IV. Rules for taking vitamins for pregnant women

The correct use of vitamins for pregnant women is important for ensuring their effectiveness and safety. Compliance with certain rules and recommendations will help you get the maximum benefit from vitamin complexes and avoid possible side effects.

1. Reception time:

   • Morning reception: Most vitamins for pregnant women are recommended in the morning, along with breakfast. This can help improve the absorption of vitamins and minerals, as well as reduce the risk of stomach disorders.
   • Separation of reception: Some vitamins and minerals can compete for assimilation, so it is recommended to take them at different times of the day. For example, calcium can prevent the absorption of iron, so they should be taken separately.
   • Individual recommendations: Follow the recommendations of your doctor regarding the time of taking vitamins.

2. Interaction with food and medicines:

   • Food: Some vitamins and minerals are better absorbed with food. For example, vitamin D is better absorbed with fatty foods, and iron is better absorbed with vitamin C.
   • Medicines: Some drugs can interact with vitamins and minerals, reducing their effectiveness or causing side effects. Tell your doctor about all the medicines that you take so that he can evaluate possible interactions.
   • Tea and coffee: Tea and coffee contain tannins that may prevent the absorption of iron. You should not drink tea and coffee simultaneously with iron intake.

3. Dosage:

   • Follow the recommendations: Strictly follow the dosage recommendations indicated on the label of the vitamin complex or your doctor given.
   • Do not exceed the dose: Do not exceed the recommended dose of vitamins and minerals. An overdose of some vitamins and minerals can be harmful to the health of the mother and the child.
   • Individual dosage: The dosage of vitamins and minerals can vary depending on your individual needs. Consult a doctor to determine the optimal dosage for you.

4. Side effects:

   • Possible side effects: Reception of vitamins for pregnant women can cause some side effects, such as nausea, constipation, diarrhea and stomach disorder.
   • Tell the doctor: If you experience any side effects from taking vitamins, immediately inform your doctor about it. He will be able to evaluate your symptoms and recommend how to alleviate them.
   • Dosage change: In some cases, it may be necessary to change the dosage of vitamins or choose another vitamin complex to reduce side effects.

5. Storage:

   • Proper storage: Keep vitamins for pregnant women in a cool, dry place, protected from light and moisture.
   • Inaccessibility for children: Keep vitamins in no way for children.
   • Best before date: Check the shelf life of the vitamin complex before the reception. Do not take vitamins with an expired expiration date.

6. Regular reception:

   • Do not miss an intake: Try to take vitamins for pregnant women regularly, every day.
   • Reminders: If you forget to take vitamins, set reminders on your phone or use other methods so as not to miss the reception.
   • The importance of regular reception: Regular intake of vitamins ensures the constant intake of nutrients to the mother and child, which is especially important during pregnancy.

7. Combination with proper nutrition:

   • Not a replacement of nutrition: Vitamins for pregnant women should not replace healthy and balanced diet.
   • Supplement to food: Vitamins are an addition to proper nutrition and help to provide the body with all the necessary nutrients.
   • Balanced diet: Try to adhere to a balanced diet rich in fruits, vegetables, whole grain products, low -fat protein and healthy fats.

8. Discussion with a doctor and nutritionist:

   • Individual recommendations: Discuss your diet and taking vitamins with a doctor and nutritionist. They will be able to evaluate your individual needs and give recommendations that will help you maintain health during pregnancy.
   • Power plan: Develop a power plan that will meet your needs during pregnancy.
   • Adjustment of vitamins: The doctor can adjust the use of vitamins depending on the results of the tests and your health status.

9. Duration of admission:

   • Before childbirth and after: Vitamins for pregnant women are usually recommended to be taken before childbirth and for some time after childbirth, especially if you breastfeed.
   • Individual recommendations: The duration of vitamins may vary depending on your individual needs. Consult a doctor to determine how long you should take vitamins after childbirth.

10. Tracking well -being:

    • Attention to changes: Carefully track your well -being and pay attention to any changes in your state.
    • Feedback with a doctor: Regularly inform the doctor about your well -being and any problems that you have.
    • Early identification of problems: Early identification of problems will help you take the necessary measures and prevent the development of complications.

V. Vitamins to prepare for pregnancy after 30 years

Preparation for pregnancy is crucial for ensuring the health of the mother and the unborn child, especially after 30 years. Reception of certain vitamins and minerals before conception can improve fertility, improve the quality of eggs and reduce the risk of pregnancy complications.

1. Folic acid:

   • Role: Folic acid plays a key role in the formation of the fetal nerve tube. Taking folic acid before conception can reduce the risk of defects in the nervous tube, such as Spina Bifida and Anencephalus.
   • Recommended dose: It is recommended to take 400-800 μg of folic acid per day, starting 1-3 months before conception.
   • Sources: Dark green leafy vegetables, legumes, avocados, asparagus, citrus fruits.
   • Features of the reception: Start taking folic acid a few months before conception to create a sufficient supply in the body.

2. COQ10 (Coanzim Q10):

   • Role: COQ10 is an antioxidant that plays an important role in the production of energy in cells. It can also improve the quality of eggs and sperm.
   • Recommended dose: It is recommended to take 100-200 mg COQ10 per day.
   • Sources: Meat, fish, nuts, seeds.
   • Features of the reception: COQ10 can improve the fertility in both women and men.

3. Vitamin D:

   • Role: Vitamin D is necessary for the absorption of calcium and maintaining the immune function. Vitamin D deficiency can affect fertility and increase the risk of pregnancy complications.
   • Recommended dose: It is recommended to take 600-2000 IU vitamin D per day.
   • Sources: Burnt fish, egg yolks, enriched products.
   • Features of the reception: Check the level of vitamin D in the blood and adjust the dosage if necessary.

4. Omega-3 fatty acids:

   • Role: Omega-3 fatty acids are important for the health of the reproductive system and can improve the quality of eggs.
   • Recommended dose: It is recommended to take 200-300 mg DHA per day.
   • Sources: Bold fish, flaxseed, walnuts, additives with fish oil.
   • Features of the reception: Choose additives with fish oil that are checked for the content of mercury and other pollutants.

5. Vitamin E:

   • Role: Vitamin E is an antioxidant that helps protect the cells from damage caused by free radicals. It can also improve the quality of the eggs.
   • Recommended dose: It is recommended to take 15 mg of vitamin E per day.
   • Sources: Nuts, seeds, vegetable oils, dark green leafy vegetables.
   • Features of the reception: Vitamin E is better absorbed with fatty foods.

6. Zinc:

   • Role: Zinc is necessary for the health of the reproductive system and can improve the quality of spermatozoa and eggs.
   • Recommended dose: It is recommended to take 8-11 mg of zinc per day.
   • Sources: Meat, poultry, seafood, nuts, seeds, legumes.
   • Features of the reception: Zinc is better absorbed with food.

7. Selenium:

   • Role: Selenium is an antioxidant that helps to protect the cells from damage caused by free radicals. It is also necessary for the health of the thyroid gland.
   • Recommended dose: It is recommended to take 55 mcg selenium per day.
   • Sources: Brazilian nuts, seafood, meat, poultry.
   • Features of the reception: Do not exceed the recommended dose of selenium.

8. Iron:

   • Role: Iron is necessary for the production of hemoglobin, which tolerates oxygen in the blood. Iron deficiency can affect fertility and increase the risk of anemia during pregnancy.
   • Recommended dose: It is recommended to take 18 mg of iron per day.
   • Sources: Red meat, poultry, fish, legumes, dark green leafy vegetables.
   • Features of the reception: Iron is better absorbed with vitamin C.

9. Inositol:

   • Role: Inositol (vitamin B8) plays an important role in the regulation of the level of insulin and hormones. It can improve the ovarian function and reduce the risk of gestational diabetes.
   • Recommended dose: It is recommended to take 2-4 g of inositol per day.
   • Sources: Citrus fruits, whole grains, nuts, seeds.
   • Features of the reception: Inositol can improve the fertility in women with polycystic ovary syndrome (PCOS).

10. L-arginine:

    • Role: L-Arginine is an amino acid that improves blood flow and can improve the function of ovaries and uterus.
    • Recommended dose: It is recommended to take 3-6 g of L-Arginine per day.
    • Sources: Meat, poultry, fish, nuts, seeds, legumes.
    • Features of the reception: L-arginine can improve the fertility in women with thin endometrium.

VI. Risks and warnings

Reception of vitamins for pregnant women, although useful, is associated with some risks and warnings that you should know about. It is important to observe caution and consult a doctor in order to avoid possible problems.

1. Overdose:

   • The risk of an overdose: An overdose of some vitamins and minerals can be harmful to the health of the mother and the child. For example, an overdose of vitamin A can lead to defects in the development of the fetus, and an overdose of iron can cause digestive problems and damage to organs.
   • Dosage compliance: Strictly observe the recommended dosages of vitamins and minerals. Do not exceed the dose indicated on the label or prescribed by a doctor.
   • Water -soluble vitamins: Water -soluble vitamins (for example, vitamin C and B vitamins) are usually removed from the body in urine, so the risk of an overdose of them is lower than for fat -soluble vitamins.
   • Fat -soluble vitamins: Fat -soluble vitamins (for example, vitamins A, D, E, and K) accumulate in the body, so the risk of an overdose of them is higher.

2. Interaction with drugs:

   • Interaction: Vitamins and minerals can interact with some drugs, reducing their effectiveness or causing side effects.
   • Message to the doctor: Tell your doctor about all the medicines that you take so that he can evaluate possible interactions.
   • Examples of interaction: For example, vitamin K can reduce the effectiveness of anticoagulants (diluting blood), and iron can reduce the effectiveness of some antibiotics.

3. Allergic reactions:

   • Possible allergies: Some people may have allergic reactions to certain vitamins, minerals or supplements.
   • Symptoms of allergies: Symptoms of allergies can include skin rash, itching, urticaria, edema of the face, lips or tongue, difficulty breathing and anaphylaxia.
   • Immediate help: If you experience any symptoms of allergies after taking vitamins, immediately contact medical help.

4. Digestive problems:

   • Possible problems: Taking vitamins for pregnant women can cause digestive problems, such as nausea, constipation, diarrhea and stomach disorder.
   • Reasons: These problems can be caused by a high dose of iron or other ingredients of the vitamin complex.
   • Recommendations: To reduce digestive problems, take vitamins with food, increase the consumption of fiber and fluid, and consult a doctor if the symptoms do not pass.

5. Poor Vitamins:

   • Risk of low -quality products: The market presents many low -quality vitamin complexes that may contain incorrect dosages of vitamins and minerals, harmful pollutants or not correspond to the declared composition.
   • The choice of quality products: Choose vitamin complexes from well -known and reliable manufacturers who have passed independent certification.
   • Certification: Check the availability of NSF International or USP certification.

6. Self -medication:

   • Risk of self -medication: Do not self -medicate and do not take vitamins without consulting a doctor.
   • Individual needs: Each person has individual needs for vitamins and minerals, and only a doctor can determine what vitamins you need and in what dosage.
   • Consultation with a doctor: Before taking vitamins for pregnant women, be sure to consult a doctor.

7. Lack of warranty:

   • Not a panacea: Vitamins for pregnant women are not panacea and do not guarantee an absolutely healthy pregnancy and the birth of a healthy child.
   • Complex approach: To maintain health during pregnancy, an integrated approach is needed, including healthy nutrition, physical activity, rejection of bad habits and regular visits to the doctor.

8. Problem disguise:

   • Hiding deficits: Reception of vitamins can disguise a deficiency of certain nutrients, which will complicate the diagnosis and treatment of health problems.
   • Regular analyzes: Pass blood tests regularly to control the level of vitamins and minerals and identify possible deficits.

9. Unjustified expenses:

   • Overpayment: Some vitamin complexes can be unreasonably expensive, especially if they contain ingredients that you do not need.
   • Optimization of expenses: Consult a doctor to determine which vitamins you really need, and do not overpay for unnecessary ingredients.

10. Disadvantage of information:

    • Search for reliable information: The lack of reliable information about vitamins for pregnant women can lead to incorrect decisions.
    • Consultation with a specialist: Get information about vitamins only from reliable sources, such as doctors, nutritionists and proven medical sites.
    • Critical thinking: Critically evaluate the information you receive, and do not trust unverified sources.

VII. Diet and lifestyle during pregnancy after 30 years