Vitamins for pregnant women: what to choose
Pregnancy is a physiological condition that requires increased attention to the health of a woman, and especially her nutrition. Proper nutrition during pregnancy is the basis of the health of the unborn child and the well -being of the mother. Vitamins and minerals play a key role in this process, ensuring the normal development of the fetus and supporting the woman’s body during the period of increased load. However, the choice of a vitamin-mineral complex for pregnant women is not an easy task. The market offers a huge variety of drugs, and it can be difficult to understand them. In this article, we will examine in detail the main vitamins and minerals necessary during pregnancy, as well as the criteria for choosing the optimal complex.
The main vitamins and minerals necessary during pregnancy:
During pregnancy, the need for certain vitamins and minerals increases significantly. This is due to the fact that the mother’s body should provide not only its own needs, but also the needs of the growing fetus. The deficiency of these substances can lead to serious consequences for both the mother and the child.
-
Folic acid (vitamin B9): Folic acid is one of the most important vitamins during pregnancy, especially in the first trimester. It plays a key role in the formation of the fetal nervous tube, from which the brain and spinal cord subsequently develops. Folic acid deficiency can lead to serious congenital defects, such as defects in the nervous tube (for example, cleft spine). The recommended dose of folic acid during pregnancy is 400-800 μg per day. It is recommended to start folic acid 2-3 months before the planned pregnancy and continue throughout the first trimester. Some women who have risk factors (for example, the presence of children with defects in the nervous tube) need higher doses of folic acid, which should be determined by the doctor. In addition to vitamin complexes, folic acid is found in green leafy vegetables, legumes and citrus fruits.
-
Iron: Iron is necessary for the formation of hemoglobin, protein, which tolerates oxygen in the blood. During pregnancy, the volume of blood in the body of a woman increases, and the need for iron increases to provide oxygen with both the mother and the fetus. Iron deficiency can lead to iron deficiency anemia, which is characterized by weakness, fatigue, dizziness and increased susceptibility to infections. Anemia during pregnancy can also increase the risk of premature birth and low birth weight. The recommended dose of iron during pregnancy is 27 mg per day. Iron is found in red meat, liver, legumes and green leafy vegetables. However, iron from animal sources is absorbed better than from plant. To improve the absorption of iron, it is recommended to consume products rich in vitamin C (for example, citrus fruits, kiwi, pepper), simultaneously with products containing iron. It is important to remember that iron preparations can cause constipation, so it is recommended to increase the consumption of fiber and liquid.
-
Calcium: Calcium is necessary for the formation of the bones and teeth of the fetus. During pregnancy, the mother’s body redistributes calcium to meet the needs of the child, so it is important to ensure sufficient intake of calcium with food or in the form of additives. Calcium deficiency can lead to problems with bones and teeth in the mother, as well as a violation of the development of the bone system in a child. The recommended dose of calcium during pregnancy is 1000-1300 mg per day. Calcium is contained in dairy products, green leafy vegetables, tofu and enriched products (for example, orange juice with the addition of calcium). Vitamin D helps to absorb calcium, so it is important to ensure sufficient intake of vitamin D.
-
Vitamin D: Vitamin D plays an important role in the assimilation of calcium and phosphorus necessary for the formation of the bones and teeth of the fetus. In addition, vitamin D is involved in the regulation of the immune system and can reduce the risk of developing certain diseases during pregnancy, such as preeclampsia and gestational diabetes. Vitamin D deficiency during pregnancy is widespread, especially in regions with insufficient sunlight. The recommended dose of vitamin D during pregnancy is 600-800 IU per day. The main source of vitamin D is sunlight, however, in the winter season and in regions with low solar activity it is recommended to take vitamin D. Vitamin D additives in fatty fish (for example, salmon, tuna, herring), egg yolk and enriched products (for example, milk, orange juice).
-
Iodine: Iodine is necessary for the normal function of the thyroid gland, which regulates the metabolism and development of the nervous system of the fetus. During pregnancy, iodine deficiency can lead to serious consequences, such as mental development in the child, cretinism and congenital hypothyroidism. The recommended dose of iodine during pregnancy is 220-250 μg per day. The main source of iodine is iodized salt. Iodine is also contained in seafood, seaweed and some vegetables. It is important to remember that the excess of iodine can also be harmful, therefore it is not recommended to abuse iodized products and additives.
-
Omega-3 fatty acids: Omega-3 fatty acids, especially non-coosaexenoic acid (DGC), play an important role in the development of the brain and vision of the fetus. DGK can also reduce the risk of premature birth and postpartum depression. The recommended dose of DHC during pregnancy is 200-300 mg per day. Omega-3 fatty acids are found in fatty fish (for example, salmon, tuna, herring, mackerel), linen seeds, chia seeds and walnuts. If the use of fish is limited, it is recommended to take additives with omega-3 fatty acids.
-
Vitamin C: Vitamin C is a powerful antioxidant that protects the cells from damage by free radicals. It is also necessary for the synthesis of collagen, an important component of connective tissue, skin, bones and cartilage. In addition, vitamin C helps to absorb iron. The recommended dose of vitamin C during pregnancy is 85 mg per day. Vitamin C is found in citrus fruits, kiwi, strawberries, pepper and broccoli.
-
Zinc: Zinc is involved in many enzymatic processes and is necessary for the growth and development of cells. Zinc deficiency can lead to a delayed fetal growth and an increased risk of premature birth. The recommended dose of zinc during pregnancy is 11 mg per day. Zinc is contained in meat, poultry, seafood, legumes and nuts.
-
B vitamins B: B vitamins play an important role in energy exchange, functioning of the nervous system and the formation of red blood cells. During pregnancy, the need for vitamins of group B increases. Vitamin B12 and vitamin B6 are especially important. Vitamin B12 is necessary for the formation of red blood cells and the functioning of the nervous system. Vitamin B6 helps to reduce nausea and vomiting in the first trimester of pregnancy. B vitamins are found in meat, poultry, fish, eggs, dairy products, whole grain products and green leafy vegetables.
Criteria for choosing a vitamin-mineral complex for pregnant women:
The choice of vitamin-mineral complex for pregnant women is a responsible step that requires an attentive approach. It is necessary to take into account several factors to choose the optimal drug that will correspond to the needs of your body and ensure the normal development of the fetus.
-
The composition of the drug: Carefully study the composition of the drug and make sure that it contains all the necessary vitamins and minerals in the recommended doses. Pay attention to the content of folic acid, iron, calcium, vitamin D, iodine and omega-3 fatty acids. It is important that the doses of vitamins and minerals are adequate and meet your individual needs. If you have any diseases or take other medicines, consult a doctor to make sure that the selected complex will not interact with them.
-
Output form: Vitamin-mineral complexes for pregnant women are available in various forms: tablets, capsules, chewing tablets, powders and liquids. Choose a form that is most convenient for you. If you have problems with swallowing tablets, consider the possibility of taking capsules or chewing tablets.
-
Manufacturer: Choose vitamin-mineral complexes from well-known and reliable manufacturers that guarantee the quality and safety of your products. Pay attention to the availability of quality and compliance with standards.
-
Reviews: Read the reviews of other pregnant women about various vitamin-mineral complexes. This can help you make an idea of the effectiveness and tolerance of the drug. However, remember that each organism is individual, and what has been suitable for one woman may not come up with another.
-
Individual needs: Consider your individual needs and risk factors. If you have a deficiency of any vitamins or minerals, choose a complex that contains increased doses of these substances. If you have risk factors for the development of certain diseases (for example, defects of the nervous tube in the fetus), consult a doctor so that he recommends you the optimal dose of folic acid.
-
Consultation with a doctor: The most important criterion for choosing a vitamin-mineral complex for pregnant women is a consultation with a doctor. The doctor will conduct an examination, collect an anamnesis, evaluate your individual needs and risk factors and recommend the optimal drug to you. Do not self-medicate and do not take vitamin-mineral complexes without a doctor’s prescription.
How to take vitamin-mineral complexes for pregnant women:
To get the maximum benefit from taking vitamin-mineral complexes for pregnant women, certain rules must be followed.
-
Take drugs in accordance with the instructions: Read the instructions for use carefully and follow the manufacturer’s recommendations. Do not exceed the recommended dose.
-
Take the drugs while eating: Reception of vitamin-mineral complexes during food contributes to the better absorption of vitamins and minerals.
-
Do not take a few drugs at the same time: If you take several drugs containing vitamins and minerals, consult your doctor to make sure that you do not exceed the recommended dose.
-
Tell the doctor about all the drugs taken: Tell the doctor about all drugs, additives and vitamins that you accept to exclude possible interactions.
-
Observe the correct diet: Vitamin-mineral complexes do not replace full and balanced nutrition. It is important to observe the proper diet, consume a sufficient amount of fruits, vegetables, whole grain products, protein and healthy fats.
Vitamins for pregnant women:
There are many myths about vitamins for pregnant women who can mislead future mothers. It is important to distinguish the truth from fiction and rely on scientific data and recommendations of doctors.
-
Myth: Vitamins for pregnant women are necessary for all women without exception. True: Vitamins for pregnant women need women who do not receive enough vitamins and minerals with food. If you eat in a balanced and diverse, you may not need to take a vitamin-mineral complex. However, even with a balanced diet, it is recommended to take folic acid and vitamin D.
-
Myth: The more vitamins, the better. True: an excess of vitamins and minerals can be harmful to both the mother and the child. Do not exceed the recommended doses and take vitamin-mineral complexes only as prescribed by the doctor.
-
Myth: Vitamins for pregnant women cause nausea and vomiting. True: some vitamins and minerals, especially iron, can cause nausea and vomiting in some women. However, there are vitamin-mineral complexes designed specifically for women with increased sensitivity, which contain smaller doses of iron or iron in an easily digestible form.
-
Myth: Vitamins for pregnant women make a child large. True: there is no scientific evidence that vitamins for pregnant women make a child large. The weight of the child at birth depends on many factors, including genetics, mother’s nutrition and the presence of diseases.
-
Myth: Vitamins for pregnant women can be replaced with natural products. True: natural products are an important source of vitamins and minerals, but during pregnancy the need for certain substances increases significantly, and it is not always possible to ensure sufficient intake only with food. Vitamin-mineral complexes can be a useful addition to a balanced diet.
Alternative sources of vitamins and minerals:
In addition to vitamin-mineral complexes, it is important to receive vitamins and minerals from natural sources.
-
Nutrition: A balanced and diverse nutrition is the basis of health during pregnancy. Use enough fruits, vegetables, whole grain products, protein and healthy fats.
-
Fruits and vegetables: Fruits and vegetables are a rich source of vitamins, minerals and antioxidants. Try to use at least five portions of fruits and vegetables per day.
-
Whole grain products: All -grain products are a source of fiber, vitamins of group B and minerals. Choose whole grain bread, pasta, rice and porridge.
-
Protein: Protein is necessary for the growth and development of the fetus. Use enough meat, poultry, fish, eggs, legumes and nuts.
-
Healthy fats: Healthy fats are important for the development of the brain and vision of the fetus. Use a sufficient amount of fat fish, flaxseed, chia seeds and walnuts.
-
Sunlight: Sunlight is the main source of vitamin D. Try to spend at least 15-20 minutes a day in the sun, especially in the winter season.
Conclusion:
The choice of vitamin-mineral complex for pregnant women is an important step that requires an attentive approach. It is necessary to take into account the composition of the drug, the form of production, manufacturer, reviews and individual needs. The most important thing is to consult a doctor who will conduct an examination, collect an anamnesis, evaluate your individual needs and risk factors and recommend an optimal drug to you. Remember that vitamin-mineral complexes do not replace a full and balanced diet. It is important to observe the proper diet, consume a sufficient amount of fruits, vegetables, whole grain products, protein and healthy fats. Proper nutrition and taking vitamin-mineral complexes will help you ensure the normal development of the fetus and maintain your health during pregnancy.