During pregnancy, your body requires additional nutrients to support both your health and the development of your baby.
Taking the right pregnancy vitamins ensures you meet these needs, even if your diet is not always perfect.
In this guide, we will explore the essential vitamins you need, why they are important, and how to choose the right supplements.
What Are the Main Pregnancy Vitamins Recommended to Us?
Doctors and healthcare professionals recommend the following vitamins and minerals during pregnancy:
– Folic Acid (Vitamin B9): Helps prevent neural tube defects, such as spina bifida.
Recommended dose: 400mcg per day before conception and during the first 12 weeks of pregnancy.
– Vitamin D: Supports bone and teeth development.
Recommended dose: 10mcg per day throughout pregnancy and breastfeeding.
– Iron: Helps form red blood cells and prevent anaemia. Found in leafy greens, meat, and fortified cereals.
– Calcium: Essential for developing strong bones and teeth. Found in dairy products, tofu, and fortified plant-based milk.
– Vitamin C: Supports the immune system and helps the body absorb iron. Found in citrus fruits, peppers, and tomatoes.
– Omega-3 Fatty Acids: Supports brain and eye development. Found in fish, nuts, and seeds.
– Iodine: Essential for brain development. Found in dairy, seafood, and iodised salt.
– Vitamin B12: Works alongside folic acid to help form red blood cells. Found in meat, fish, dairy, and fortified plant-based products.
Why Should We Take Them?
Pregnancy vitamins help to:
– Reduce the risk of birth defects: Folic acid prevents neural tube defects in the developing baby.
– Support bone and brain development: Calcium, vitamin D, and omega-3 fatty acids are crucial for your baby’s growing body.
– Prevent anaemia: Iron helps maintain healthy red blood cells, ensuring oxygen is efficiently carried around the body.
– Strengthen the immune system: Vitamins C and B12 help keep you and your baby healthy.
– Ensure proper growth: Iodine and vitamin B12 contribute to healthy cognitive development.
FAQ
Can I get all my vitamins from food instead of supplements?
While a balanced diet is the best source of nutrients, supplements help fill any gaps and ensure you’re getting the right amount of essential vitamins.
When should I start taking pregnancy vitamins?
It is recommended to start taking prenatal vitamins at least three months before conception and continue throughout pregnancy and breastfeeding.
Can I take a regular multivitamin instead of prenatal vitamins?
Prenatal vitamins are specifically formulated for pregnancy and contain the right balance of nutrients.
Avoid regular multivitamins that contain high doses of vitamin A, as excessive amounts can be harmful to your baby.
What if I forget to take my pregnancy vitamin?
Don’t worry if you miss a dose – just take it as soon as you remember. However, do not take a double dose to make up for the missed one.
Do prenatal vitamins have any side effects?
Some women experience nausea or constipation due to iron content. Drinking plenty of water, eating fibre-rich foods, and staying active can help ease these symptoms.
Final Thoughts
Taking the right pregnancy vitamins is essential for the health of both you and your baby.
Folic acid, vitamin D, iron, and other key nutrients play a crucial role in development.
If you have any concerns about your vitamin intake, speak to your midwife or healthcare provider.
