A Guide to Pregnancy Supplements
Importance of Nutrition During Pregnancy:
Meeting your nutritional requirements during pregnancy is incredibly important to promote a healthy pregnancy and for the development of a healthy baby. Of course it is important for nutritious food to be our main source of these essential nutrients, however it can be quite difficult to meet the increased requirements that arise during pregnancy through food alone. This is why it is recommended that you start taking a prenatal supplement, if possible, 3-6 months prior to conception. Of course, if you are already pregnant it is important to start as soon as you can.
Now with the plethora of information available on the internet about pregnancy and supplementation, it can feel overwhelming to decide which vitamins and minerals you require through supplementation. Then there is the choice between multivitamin or individual micronutrients and of course, which brand to go with.
This is where a dietitian can play an incredibly important role by working with you to tailor pregnancy supplementation based on your individual needs and requirements. However, in this blog we will explore some of the key vitamins and minerals to consider when choosing your prenatal or pregnancy supplement(s).
1). Folate:
First up we have folate, which is a B-group vitamin that is vital for the development of the neural tube which occurs in the first 4-6 weeks of pregnancy. This neural tube eventually develops into the brain and spinal cord of your baby.
Folate is found in various vegetables, including leafy greens (spinach, kale, rocket, etc.), broccoli, brussels sprouts, legumes, etc.
In Australia we also have mandatory fortification of breads and cereal products with folic acid.
In regards to supplementation, it is ideal to look out for a pregnancy supplement that contains activated folate (follinic acid or L-methylfolate) instead of folic acid due to the diminished capacity of some people to activate folic acid if they have a certain genetic mutation.
Your folate requirements can vary depending on certain factors, such as your BMI, medical history and family history of neural tube defects.
2). Iodine:
Iodine is a mineral and plays a role in thyroid function as well as brain development.
Inadequate iodine is actually the number one cause of intellectual disability in children and a deficiency during pregnancy is responsible for a serious condition, known as cretinism, which involves significantly diminished mental capacity.
Iodine is predominately found in seafood and seaweed, however can also be found in dairy products and eggs.
In Australia, we also have iodised salt, which is used in bread.
For supplementation, ideally pregnant women should take a supplement with a minimum of 150 micrograms per day of iodine. In total, a minimum of 220 micrograms per day through food and supplementation is recommended.
3). Iron:
Iron is also a mineral that is required in higher quantities during pregnancy to promote your baby’s blood development and to help with the increased blood volume needed to support the developing baby.
It is important to assess your iron status to determine whether a supplement is required for you. A dietitian can assist you with this. A dietitian can also assist you with determining when to take your iron supplement to best promote its absorption.
Supplementation may be specifically required for certain groups of people, including vegans and vegetarians.
4). Vitamin D:
Vitamin D plays an important role in bone health, hormone function and immune function.
The main source of vitamin D is the sun, however, it is important to take precautions and be sun safe.
Vitamin D is another nutrient to assess prior to commencing supplementation to determine whether it is necessary for you to implement.
5). Omega-3:
Omega-3s are essential fatty acids involved in brain, heart and immune system development and health.
It is found mostly in oily fish like cooked salmon, trout and sardines and it is recommended to consume oily fish at least 2 to 3 times per week.
Omega-3 supplementation is particularly relevant for those who are vegan and vegetarian or don’t consume oily fish.
6). Other micronutrients:
There are certainly other vitamins and minerals to consider during pregnancy, such as zinc, choline, vitamin B12, magnesium, calcium, etc.
They each play important roles in promoting a healthy pregnancy and healthy baby.
Tailored advice from a dietitian or other health professional is important when considering these vitamin and mineral supplements also.