Vitamins and Minerals You Need During Pregnancy

Vitamins and Minerals You Need During Pregnancy

Pregnancy is a special time in your life when you need to take good care of yourself and your baby. Eating a healthy and balanced diet is one of the best ways to do that. However, you may also need some extra vitamins and minerals to support your baby's growth and development, as well as your own health and well-being.

In this article, we will discuss some of the most important vitamins and minerals you need during pregnancy, why they are essential, and how you can get them from food or supplements.

Folic Acid

Folic acid, also known as folate, is a B vitamin that helps prevent neural tube defects (NTDs) in your baby. NTDs are serious birth defects that affect the brain and spine, such as spina bifida and anencephaly. Folic acid also helps your baby's brain, nervous system, and blood cells develop properly.

You should take 400 micrograms (mcg) of folic acid every day before you get pregnant and until you are 12 weeks pregnant. This can reduce the risk of NTDs by up to 70%. You can get folic acid from a prenatal vitamin or a folic acid supplement. You should also eat foods that are rich in folate, such as green leafy vegetables, beans, lentils, nuts, seeds, citrus fruits, and fortified cereals and breads.

Iron

Iron is a mineral that helps your red blood cells carry oxygen to your baby and other parts of your body. Iron also supports your immune system and helps prevent anemia, a condition where you have low levels of hemoglobin, the protein that carries oxygen in your blood. Anemia can cause fatigue, weakness, dizziness, shortness of breath, and increased risk of infections.

You need 27 milligrams (mg) of iron every day during pregnancy. This is more than double the amount you need when you are not pregnant. You can get iron from a prenatal vitamin or an iron supplement. You should also eat foods that are high in iron, such as lean red meat, poultry, fish, eggs, dried beans and peas, tofu, spinach, raisins, and iron-fortified cereals and breads. To enhance iron absorption, you should pair iron-rich foods with foods that contain vitamin C, such as oranges, tomatoes, strawberries, and broccoli.

Calcium

Calcium is a mineral that helps build strong bones and teeth for you and your baby. Calcium also helps your muscles, nerves, and blood vessels function properly. If you do not get enough calcium during pregnancy, your body will take it from your bones to give it to your baby. This can weaken your bones and increase your risk of osteoporosis later in life.

You need 1,000 mg of calcium every day during pregnancy. This is the same amount you need when you are not pregnant. You can get calcium from a prenatal vitamin or a calcium supplement. You should also eat foods that are rich in calcium, such as milk, cheese, yogurt, sardines, salmon, tofu, almonds, sesame seeds, kale, and fortified cereals and juices.

Vitamin D

Vitamin D is a fat-soluble vitamin that helps your body absorb and use calcium. Vitamin D also supports your immune system and helps prevent infections. Vitamin D is important for your baby's bone growth and development, as well as brain and eye health.

You need 15 mcg (600 international units or IU) of vitamin D every day during pregnancy. This is the same amount you need when you are not pregnant. You can get vitamin D from a prenatal vitamin or a vitamin D supplement. You should also get some vitamin D from sunlight exposure, but be careful not to get sunburned or overheat. You can also eat foods that contain vitamin D, such as fatty fish, egg yolks, liver, cheese, and fortified cereals and milk.

Iodine

Iodine is a trace element that helps your thyroid gland produce hormones that regulate your metabolism, growth, and development. Iodine is essential for your baby's brain and nervous system development, especially during the first trimester. Iodine deficiency can cause mental retardation, cretinism, and miscarriage.

You need 220 mcg of iodine every day during pregnancy. This is more than the amount you need when you are not pregnant. You can get iodine from a prenatal vitamin or an iodine supplement. You should also eat foods that are rich in iodine, such as iodized salt, dairy products, seafood, meat, eggs, and some breads.

Choline

Choline is a nutrient that helps your body make acetylcholine, a neurotransmitter that is involved in memory, learning, and muscle movement. Choline is also important for your baby's brain and spinal cord development, as well as preventing NTDs.

You need 450 mg of choline every day during pregnancy. This is more than the amount you need when you are not pregnant. You can get choline from a prenatal vitamin or a choline supplement. You should also eat foods that are high in choline, such as milk, beef liver, eggs, peanuts, soy products, and wheat germ.

Omega-3 Fatty Acids

Omega-3 fatty acids are polyunsaturated fats that have many health benefits for you and your baby. Omega-3 fatty acids help reduce inflammation, lower blood pressure, and prevent blood clots. Omega-3 fatty acids also support your baby's brain, eye, and nervous system development, as well as prevent preterm birth and low birth weight.

You need 200 mg of omega-3 fatty acids, specifically docosahexaenoic acid (DHA), every day during pregnancy. This is more than the amount you need when you are not pregnant. You can get omega-3 fatty acids from a prenatal vitamin or an omega-3 supplement. You should also eat foods that are rich in omega-3 fatty acids, such as fatty fish, flaxseeds, chia seeds, walnuts, and soybeans.

Other Vitamins and Minerals

Besides the ones mentioned above, you also need some other vitamins and minerals during pregnancy, such as vitamin A, vitamin C, vitamin E, vitamin K, vitamin B6, vitamin B12, thiamine, riboflavin, niacin, biotin, pantothenic acid, zinc, copper, selenium, manganese, chromium, and molybdenum. These vitamins and minerals help support various body functions and processes, such as vision, skin, immunity, blood clotting, energy production, DNA synthesis, antioxidant defense, and enzyme activity.

You can get most of these vitamins and minerals from a prenatal vitamin or a multivitamin supplement. You should also eat a variety of foods from different food groups, such as fruits, vegetables, grains, protein, and dairy. This will help you get all the nutrients you need for a healthy pregnancy.

Conclusion

Vitamins and minerals are essential for your health and your baby's growth and development during pregnancy. You should take a prenatal vitamin or a supplement that contains the recommended amounts of these nutrients every day. You should also eat a balanced and varied diet that includes foods that are rich in these nutrients. By doing so, you can ensure that you and your baby get all the benefits of these vitamins and minerals for a healthy and happy pregnancy.