To have a healthy pregnancy, eating a healthy diet will not be enough unless you have your daily dose of vitamins and minerals. That’s because during pregnancy, the female body undergoes several changes and there’s a baby developing in your womb. So, you cannot afford to fall short on the vital nutrients as this may lead to certain pregnancy complications and deficiencies in you and your baby. Hence, you must have your prenatal vitamins and minerals in addition to having nutritious meals.
So, what is prenatal nutrition and why should you take it seriously? Which are the most essential nutrients for pregnancy? In this pregnancy nutrition guide, you will learn everything about the vitamins and minerals you need after you have conceived.
Prenatal Vitamins: Why Are They Important?
Between fleeting cravings, random aversions, and morning sickness – getting proper nutrition can be challenging during pregnancy. The best way to stay fit is by taking multivitamin tablets and some health supplements. For example, vitamin D for pregnancy is crucial when you are expecting as well as lactating. Nutritionists opine that when you are pregnant, your body should get at least 10 microgram of vitamin D every day.
An expecting mom also requires more iron, calcium, and folic acid than a person who is not pregnant. Here’s why:
Iron: When it comes to pregnancy nutritional support, an iron supplement will supply oxygen to your baby. Other than taking the supplement, you can have seeds, nuts, legumes, and dark leafy veggies as they are incredible sources of iron.
Calcium: Calcium’s role is to strengthen the bones of your rapidly growing baby. Calcium for pregnancy will also boost nerve development, heart heath, and muscular growth. So, whether you are pregnant or breastfeeding – a supplement containing calcium is compulsory.
Folic acid: Folic acid for pregnancy will reduce the risk of neural tube abnormalities. For the spinal cord and brain of the baby to be developed fully, a folic acid supplement should be taken at least 90 days before you conceive.
When Should You Take Prenatal Vitamins?
The neural tube of a baby develops in the first month of the pregnancy. And most women discover they are pregnant after several weeks have passed. Hence, according to doctors, all women should take maternal health supplements before they get pregnant to avoid neural tube defects.
Even if you aren’t thinking of welcoming a baby immediately, you should take a prenatal vitamin and prenatal supplement when you are of reproductive age. This will increase your chances of delivering a strong baby.
What Other Nutrients Should You Take?
Omega-3 fatty acids will play a key role during the various stages of your pregnancy. It is a type of healthy fat present naturally in fatty fish and it develops a baby’s brain. If you are not fond of fish, you can rely on other sources of omega-3 fatty acids like chia seeds, soybean, spinach, walnuts, mustard oil, olive oil, flaxseeds, and kidney beans. In addition to your prenatal vitamin, you can also have an omega-3 fatty acid supplement. So, don’t forget to take it during the last few weeks of pregnancy.
Prenatal Vitamin: Side Effects
You will not face any issues after taking prenatal vitamins. On the contrary, a pregnant woman will feel more energetic, and your mood will also improve. However, some women feel constipated after taking iron supplements for expectant mothers. Iron-deficient anemia is so common in pregnant ladies as so, you should meet your body’s requirement of iron. However, if you end up being constipated, you can do the following things:
- Increase the intake of fluids
- Have fiber-rich food for dinner
- Ask your health care provider to prescribe a stool softener
- Keep moving throughout the day
If the above-mentioned tips fail to provide relief, talk to your doctor.
How to Select Prenatal Supplements and Vitamins?
The dosage differs from one nutrient to another. For instance, as per the National Institute of Health, you should consume 200 mg of prenatal DHA daily for optimal fetal health. Hence, to get the desired outcome, you should pick a high-quality supplement which is loaded with DHA. Unverified and low-quality products, on the other hand, can adversely impact your body. These are the four things you should check before consuming prenatal vitamins and supplements:
- Read the packaging carefully before buying any supplement to know with certainty that a reputed lab has checked its quality and considers it safe.
- You should go through reviews of the product submitted by other people on their official website.
- Take note of the nutritional content to know that your demands will be met.
- Take the help of a certified dietician if you are struggling to choose a prenatal vitamin for yourself or someone else.
The Bottom Line
Now that you understand the prenatal vitamin benefits and how they can fill up the gaps in your existing diet – you should remind yourself to take the vitamin supplements regularly.
Lastly, irrespective of what kind of diet you maintain, staying happy and sleeping soundly at night are mandatory to ensure the food and pregnancy multivitamins work their magic. So, stay positive, don’t skip your monthly check-ups, be mindful of what you eat, and do some light exercises daily to have a blissful pregnancy.
Frequently Asked Questions
Q. What are the most important nutrients in prenatal vitamins?
A: Zinc, iodine, vitamin C, vitamin B, vitamin E, calcium, choline, and folic acid are the most essential nutrients for pregnancy. So, before purchasing prenatal vitamin tablets, make sure they certain ingredients like vitamin B6 and vitamin B12.
Q. When should an expectant mother start taking prenatal vitamins?
A: The right time for a woman to begin taking her prenatal vitamins is when she is trying to conceive. That’s because several organs of the baby develop in the first few months of the pregnancy. So, if you are planning a baby, consult a doctor and have start having prenatal vitamins and supplements at the earliest.
References:
We don’t use any tertiary reference but rely only on studies conducted by medical associations and research institutions.
Prenatal vitamins: Why they matter, how to choose – Mayo Clinic
Vitamins, minerals and supplements in pregnancy – NHS (www.nhs.uk)
Nutrition During Pregnancy | ACOG
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