Pregnancy is a life-changing experience. Many expectant mothers have concerns about consuming enough nutrients to support the baby that is growing inside of them. While we need a whole range of nutrients and micronutrients to be healthy, certain substances play a larger role in fetal development. Here are five recommended supplements for pregnant women.
Whole Foods Are Better
It is the consensus that supplements cannot replace a diet rich in whole foods. Scientists and medical practitioners agree that a healthy diet is the most effective way to provide everything that you and your baby need as your bodies grow. Instead of processed food, you should choose whole grains, high-quality protein, dark leafy greens, and healthy fats.
Whole foods are foods that have not been excessively processed. For instance, brown rice instead of refined white rice. Compared to processed food, whole foods contain more nutrients, micronutrients, phytochemicals (like antioxidants), and fiber. They may also contain fatty acids for brain development and beneficial bacteria for our guts.
Why You May Need Supplements
Although maintaining a nutrient-dense whole foods diet is the best way to obtain the vital substances for a healthy pregnancy, it is not always possible. Many women have severe nausea and vomiting that can lead to poor appetite and nutritional deficiencies. Others have food allergies or intolerances that may limit their dietary options.
Women who are pregnant with twins or triplets may have higher nutritional demands than those with a single baby. Pregnant women who smoke may also need additional supplements to lessen the impact of smoking on the baby. If you—like 40 percent of the American population—have an MTHFR genetic variation, you may have problems obtaining sufficient folate from your diet.
1. Prenatal Supplements
Prenatal supplements are multivitamins that are formulated to meet the needs of women before, during, and after their pregnancy. Many brands of prenatal supplements are available over the counter and most doctors will be able to recommend a brand that they trust. While no substitute for a healthy diet, prenatal supplements can provide essential micronutrients and prevent nutritional deficiencies.
A good prenatal supplement should contain all the vitamins and minerals that you need during your pregnancy. Choose one that contains high-quality ingredients and no unnecessary fillers. If you take a prenatal vitamin, you generally do not need to take additional supplements. However, some people may prefer to take individual supplements that address their specific deficiencies instead.
2. Folate
Folate, otherwise known as vitamin B9, is vital for red blood cell production and the synthesis of DNA. Folate deficiency during pregnancy can cause birth defects such as neural tube defects, congenital heart disease, and cleft palates. Hence, the CDC recommends that women should take at least 400 mcg of folate daily, even before they become pregnant.
Folic acid is a type of synthetic folate. Although it is often prescribed, it may not be effective for women with an MTHFR genetic mutation. This mutation can prevent the body from efficiently metabolizing folate. Therefore, diet and conventional folic acid supplements may not suffice. In such cases, taking a bio-available version of folate from a reputable L-methylfolate supplement shop is a better alternative.
3. Iron
Your body makes 45 percent more blood when you are pregnant and your iron demand increases in tandem. Iron is important for the transport of oxygen throughout you and your baby’s bodies and to ensure healthy growth of the placenta. Iron deficiency or anemia can affect the brain development of your baby, leading to autism, schizophrenia, and decreased function.
Aside from eating iron-rich food like liver, lentils, and dark chocolate, it is recommended that pregnant women take a 30mg supplement of iron daily. However, iron requirements can vary widely between individuals. Women with significantly lower iron levels may be advised by their doctor to take a higher dose of iron supplement.
4. Vitamin D
Vitamin D is normally synthesized by your body during sun exposure. It is crucial for calcium and phosphate absorption and can help your baby to grow strong bones in the womb. It also supports immune function and your baby’s brain development. A vitamin D deficiency can increase the risks of a miscarriage, gestational diabetes, preterm birth, and preeclampsia.
5. DHA / EPA
DHA and EPA are long-chain polyunsaturated omega-3 fatty acids. They are required for the healthy brain development of your baby and to decrease your risk of maternal depression. Research has shown that DHA can improve the transfer of iron through the placenta to the fetus, which can be helpful to prevent low birth weight and premature birth.
While a diet of whole foods is ideal, taking supplements can give expectant mothers peace of mind. They can also help to prevent complications. When you embark on a supplement regime with the guidance of your doctor, you can ensure that both you and your baby are getting all the vital substances that you need to be happy and healthy.