Pregnancy and fertility can be a very exciting time, but also full of questions and unknowns. You are doing your best to educate yourself so that you can take good care of your body and your baby! between learning about labor stages, ultrasoundsand whether you need to rent doulaYour brain is overflowing with new information. Well, we have some more information to put before you, hopefully this will help you clear up the confusion about vitamins and supplements during pregnancy.
As soon as you get pregnant, probably some prenatal vitamins people who get recommended or tell you what you should definitely buy. How much of this is true? And what vitamins are really necessary during pregnancy?
While food is almost always the best source of essential nutrients, it can always give us everything we need, especially during pregnancy. We’ve rounded up the most common vitamins taken during pregnancy and explained what you need and why.
folate is a general term used to describe different types of vitamin B9. It is often used interchangeably with “folic acid,” a synthetic version of folate. Many foods, such as bread and flour, are enriched with folic acid, but taking a vitamin with folic acid is also recommended during pregnancy to help prevent major birth defects in the baby’s spine and brain. It is recommended to take 0.6 ml of folic acid daily during pregnancy.
Omega 3s are essential polyunsaturated fatty acids. There are three types of Omega 3: ALA, EPA, and DHA. Commonly found in oily fish, nuts and seeds, these fatty acids are essential wherever you are in life, especially during pregnancy.
DHAor docosahexaenoic acid, an essential fatty building block that aids in fetal development and growth. It can be incredibly helpful not only to the baby but to the pregnant person as well, possibly reducing the risk of premature birth and helping to prevent postpartum depression. DHA also helps the baby maintain a healthy birth weight and supports brain, eye and nervous system development. It is recommended that people take 0.2 milliliters of DHA during pregnancy and in the months before conception.
The human body naturally produces vitamin D when in the sun, but this can make it difficult to do so during colder months or in a colder climate. This vitamin helps support bone development in your baby and preeclampsia in a pregnant person. Vitamin D is necessary to absorb phosphorus and calcium. Some Research showed a link between taking 4,000 IU of vitamin D daily in the prevention of premature birth and infections.
You know vitamin C as an important tool in supporting your immune system. That’s not her only job, especially during pregnancy. It also helps the development of your baby’s teeth and bones, tissue repair and wound healing. Similar to vitamin D, low levels of vitamin C have been linked to preeclampsia, making it all the more important to make sure you’re meeting your daily needs for this vitamin. Many foods, such as citrus fruits, green bell peppers, kiwi, and broccoli, are packed with vitamin C, but you can also help meet your daily needs through a supplement.
Vitamin B12 is often known for its ability to help support brain health and cognition, but it’s also crucial during pregnancy. This vitamin is often supplemented with folic acid before pregnancy for their ability to work together to help prevent spinal and nervous system defects. During pregnancy, vitamin B12 aids in DNA synthesis and the production of red blood cells, as well as improving your mood, energy and stress levels. It is recommended that you take 2.6 mcg of B12 daily during pregnancy to support the development of your baby’s nervous system and protect your own health and well-being.
Also known as thiamineVitamin B1 helps the baby’s brain development and placental health. It also helps you process carbohydrates so you and your baby can get the energy you need. Proper thiamine intake can help prevent symptoms such as nausea, weakness, and fatigue. Most people can meet their B1 needs through diet, as it is found in foods such as whole grains and legumes.
Like many other vitamins, vitamin K is important during pregnancy as it helps the blood to clot and coagulate. You can meet your vitamin K needs from foods such as green leafy vegetables, but it is not recommended to take it. vitamin K Supplements during pregnancy as it can lead to jaundice and other problems with the baby.
Like other B vitamins, B6 It is necessary for the development of your baby’s brain and nervous system. It can help prevent some problems such as low birth weight and eczema in newborns. It helps you maintain healthy blood sugar levels and can help relieve nausea and morning sickness. Vitamin B6 is fortified in many foods and often found in prenatal vitamins, so it’s important not to exceed 100mg per day as it can lead to nerve damage and other conditions.
An essential building block for life, vitamin E aids immune function and gene expression in infants. Although essential for pregnancy, supplementation is not recommended as it can increase the risk of premature rupture. amniotic bag and abdominal pain.
B vitamins to the rescue again! Vitamin B5 helps produce pregnancy hormones, releases stress-relieving hormones and can even help prevent the painful leg cramps that can come with pregnancy. You can usually get your B vitamins from food, as it’s found in many foods, such as bananas, mushrooms, avocados, and whole grains.
Ask Your Provider
If you have any questions about proper nutrition or taking vitamins and supplements during pregnancy, it’s always important to take them to your healthcare provider, whether it’s a midwife or obstetrician. This is especially important if you are considered ‘high risk’ in your pregnancy or have had fertility problems in the past. It’s a good idea to start taking many of these vitamins, even if you’re not pregnant yet, to help prepare your body for the big adventure ahead. It is important to complement your supplements with a healthy, balanced diet full of protein, fresh produce, fats and good sources of carbohydrates.
Congratulations, keep listening to your body and intuition!