Pregnancy and supplementation
Supplementation during pregnancy can cause a certain amount of uncertainty and confusion and righty so - there is SO much information out there it’s near impossible to know where to turn.
Similarly with normal dietary guidelines we should all be aiming to get the majority of our vitamins and minerals from food via a well balanced diet. There are incidences when this isn't always possible, and in pregnancy this could be due to new food aversions, sickness or diet choices. There are a few key vitamins and minerals that pregnant women should ensure they are getting adequate amounts of as baby develops week on week.
Delving into both the WHO and ACOG guidelines, below is a concise run down of the vitamins and minerals suggested for women to be especially mindful of during pregnancy:
Firstly, it is important to speak with your OBGYN, GP or midwife if you’re thinking of taking multiple supplements. If you are on pre existing medication it is also imperative to know if there are any contraindications in taking additional supplements.
Folic Acid: both whilst ‘trying to conceive’ and once pregnant the RNI for folic acid is 400mcg/d, advised to be taken until the 12th week of pregnancy (until the start of the 2nd trimester). Folic acid is responsible for supporting cell division, blood formation and healthy tissue growth. Food sources include dark leafy vegetables and fortified cereals and milk alternatives.
Vitamin D: the sunshine vitamin, I recommend this to nearly everyone, especially if living in places with limited days of sunshine (hello my natives Brits!). Vitamin D is a key vitamin for a host of benefits which I have written about before - check out my blog on immunity and this wonder vitamin. It is hard to get enough Vit D from food sources and the RNI recommends a minimum of 400IUs/d.
Iron: with recommendations between 6-22mg/d, iron is necessary to support the normal growth of the baby as well as fighting symptoms of anaemia, common in pregnancy, which can be seen in increased tiredness, pale skin, dizziness and shortness of breath. Iron is rich in animal produce, especially red meat and eggs. Vegan sources such as nuts and pulses are less efficiently absorbed, so including Vitamin C rich foods alongside these helps to aid the bodies ability to utilise iron.
Calcium: a more misunderstood mineral, with people thinking that pregnant women need more than the average. The guidelines state that all adults need 700mg/d, and is vital for the development and maintenance of healthy teeth and bones, muscle contractions and also aids in bloods clotting ability. Calcium rich foods include dairy products such as milk, yogurt and cheese as well as leafy greens and soya products. Vitamin D is needed for the body to utilise calcium so it is important to make sure you are hitting these requirements, as stated above.
Omega 3: an essential component to our diets, not least during pregnancy. Omega 3 is vital for aiding nerve development and supporting a healthy heart. Consuming at least 1-2 portions of fatty fish such as salmon, mackerel and sardines should help you reach adequate levels, of at least 500mg/d. If eating these food sources isn't an option and you choose to supplement, it is important to ensure there is no added Vitamin A* as this can cause harm to the baby in vitro.
*Vitamin A: although important for foetal vision development and immune function, too much can be harmful. The body can store excess amounts of Vit A in the liver and an excessive accumulation can have toxic effects on the body and the liver itself. It has been shown to also cause birth defects in babies. With this in mind if taking a pregnancy multi-vitamin be sure that it doesn't contain added Vitamin A.
The round up:
It is so important to focus on your health and nutrition during pregnancy to ensure the safety of both baby and yourself.
Supplements can fill in the ‘missing pieces’ that certain diets don’t cover but a healthy varied diet, rich in nutrients is the best way to aid a healthy pregnancy.
Folate and Vitamin D are the two supplements most commonly recommended and beneficial to an expectant mother and can be found in most health food shops with ease.