Supplements have become a fixed feature of prenatal
care in most countries. With the exception of folic
acid, all nutritional needs during pregnancy can be
met through a properly planned, nutritious diet. However
women in nutritional risk groups including those with
poor diets or suffering from substance abuse or pregnant
teenagers are advised to take supplements. Many doctors
are in favor of the idea that pregnant women in general
take prenatal supplement during the course of their
pregnancy. Moreover the fact remains that pregnant
women need more of almost every vitamin and mineral
than women who are not pregnant.
Recommended daily allowances
(RDA) of vitamins and minerals
Don't fall into the trap of thinking that since some
is good, more must be better! In the case of vitamins
an excessive intake can be harmful. Very high doses
of Vitamin A, D and C are teratogenic i.e. substances
or drugs that cause fetal abnormalities. Seek your
doctor's approval on which vitamin formula is best
during the pregnancy period.
| Calcium |
1000-1200
mg |
| Phosphorous |
1200
mg |
| Magnesium
|
320 mg |
| Iron |
30 mg |
| Iodine |
140 mcg |
| Selenium |
60 mcg |
| Zinc |
15 mg |
| Vitamin
A |
800 mcg |
| Vitamin
D |
10 mcg |
| Vitamin
E |
10 mg |
| Vitamin
C |
50-70 mg |
| Vitamin
B1 Thiamin |
1.5 mg |
| Vitamin
B2 Riboflavin |
1.6 mg |
| Vitamin
B3 Niacin |
17 mg |
| Vitamin
B6 |
2.2 mg |
| Folic
acid |
400-600 mcg |
| Vitamin
B12 |
2.2 mcg |
Folate
Essentials
• Folic acid before and in the very early
pregnancy months help in the prevention of neural
tube defects such as spina bifida. 0.4 - 0.6 mg
of folic acid on daily basis is a prerequisite for
all women trying to conceive.
• A folic acid supplement is necessary since
foods alone do not provide adequate amounts.
• Folic acid should also be taken in the final
trimester
• Folate should be taken in the pre-planning
stage of pregnancy, ideally 3-6 months before conception.
• Overcooking destroys the heat sensitive
folic acid.
• Prenatal vitamins usually contain between
0.4 mg to 1 mg of this vitamin.
Food sources: green leafy vegetables,
asparagus, broccoli bananas, dried peas and beans,
fortified breakfast cereals and bread, orange juice
Iron
essentials
• Iron is the only nutrient for which the
fetus acts like a parasite, taking what it needs
from the mother. If the mother has insufficient
stores, she can suffer from iron deficiency anemia.
• Since you no longer menstruate during pregnancy,
your body becomes more equipped at extracting iron
from food. Logically you will not need iron supplements.
But the truth is generally women are deficient in
this mineral.
• The average woman's diet does not provide
an adequate supply of iron.
• Iron combines with protein to form hemoglobin
in the red blood cells.
• Your body can store iron therefore a healthy
diet means a healthy store of iron.
• Elemental iron is the available or absorbable
part of the tablet. To allow for the necessary 30
mg of iron to be absorbed by the mother, the tablet
strength of ferrous sulphate should be 150 mg, 300
mg of ferrous gluconate and 100 mg of ferrous fumarate.
• Since iron can suppress zinc levels do not
exceed the recommended dose.
• Iron intake must be high because it takes
about 6 weeks to build up supplies.
• The iron in meat (heme iron) is easily absorbed
in comparison to plant sources (nonheme iron).
• Iron in excess causes constipation.
• Tea and coffee inhibit iron absorption;
wait an hour after meals or supplements before drinking
the beverage.
Food sources: lean red meat, egg
yolks, fish, spinach, dried legumes, prunes, wholegrain
cereals
Calcium Essentials
• This is the most abundant mineral in the
body with 99% found in the bones and teeth.
• Sufficient calcium can be achieved through
diet alone, except for the lactose intolerant.
• Calcium is necessary for blood clotting,
muscle contraction and nerve signaling.
• It helps prevent high BP.
• It is important to boost calcium levels
throughout pregnancy but more so in the last trimester.
• Calcium becomes especially important if
you are below 25 as peak bone health isn't reached
until after you turn 25.
Food sources: milk, cheese, yoghurt,
canned fish with bones (salmon and sardines) tofu,
tempeh, leafy vegetables
Zinc Essentials
• Zinc is necessary in cell replication.
• Low intake leads to low birth weights.
• Iron supplement may interfere with zinc absorption.
• Zinc is found in protein rich foods such as
meat and fish.
• If you are getting enough of this mineral
before conceiving, you probably won't need to take
more in the form of supplements during pregnancy.
• Ordinarily zinc supplements are not required
but in cases where high doses of iron are prescribed
zinc supplementation may be necessary.
Food sources: seafood, meats, eggs,
corn, peas
Vitamin D Essentials
• This vitamin is needed for the absorption
of calcium and for baby's bone and teeth development.
• Your body manufactures vitamin D from sun
exposure.
• In some countries where sunshine isn't always
guaranteed pregnant women need to take vitamin D supplement
of 10 mcg a day.
• This vitamin is fat soluble and can be stored
in the body.
Food sources: oily fish, eggs, polyunsaturated
margarine and butter
Vitamin B family Essentials
• B vitamins are necessary for cell formation,
especially in the first trimester when cell division
is at its peak.
• B vitamins are water soluble and excreted
in the urine
• B1 and B3 are necessary for good birth weight.
• B2 and B6 to balance hormones.
• B2 and B5 for energy.
• B6 is a must for proper development of fetal
immune system and improving metabolism and in providing
relief of severe nausea and vomiting.
• B12 aids in the manufacture of red blood cells
and for fetal nervous system
Food sources: fortified breakfast
cereals, vegetables, whole grains, meat, fish, eggs
and milk
Vitamin A Essentials
• Its natural forms include retinol (mature
version found in animal products) and beta carotene
derived from plant sources and converted in the body
to vitamin A.
• Vitamin A is fat soluble hence can be stored
in the body.
• Vitamin A is involved in the production of
baby's cell membranes, heart, nervous system and vision
• Very large doses of retinol has been linked
to an increased risk of birth defects
• Liver is the only food that provides high
amounts of retinol so liver and liver products such
as pate should be avoided
• Supplements should contain vitamin A in the
form of beta carotene rather than retinol as beta
carotene is safer.
• Vitamin A dose in supplements or multivitamin
should not exceed 8,000 IUs.
• Anti-acne medication Accutane is a vitamin
A product and is teratogenic in pregnancy.
• Vitamin A excess or deficiency can be dangerous
to the fetus
Food sources: fish oils, dairy produce,
egg yolk, yellow and red fruits, red and dark green
vegetables
Vitamin C Essentials
• Vitamin C is useful in the manufacture of
tissues, collagen, healthy skin.
• Just like B vitamins, vitamin C is water soluble
and has to be supplied on regular basis.
• Vitamin C helps in the absorption of iron
and boosts the maternal immunity system.
• Excessive dose of ascorbic acid in the fetus
may lead to symptoms of vitamin C deficiency in the
newborn
Food sources: cranberries, kiwi,
citrus fruits & juices, peppers, potatoes, green
vegetables
Vitamin E Essentials
• This is again a fat soluble vitamin.
• It is an antioxidant
• Vitamin E aids in fetal heart development.
• Low levels have been linked to preeclampsia
Food sources: seeds, nuts and vegetable
oils and avocados
Iodine Essentials
• Iodine helps prevent hyperthyroidism
Food sources: saltwater fish, iodized
salt, dairy products, eggs
Magnesium Essentials
• Along with manganese, it is essential for
hormone balance and energy production
• Aids in the absorption of calcium and combined
with calcium it helps in the formation of muscles,
cells and nerves as well as in the creation of bones
and teeth.
Food sources: legumes, nuts, whole
grain, peanut butter, spinach
Selenium Essentials
• Selenium is essential for baby's brain development.
• Selenium functions as an antioxidant
Food sources: oily fish, meats
Phosphorous Essentials
• This mineral helps in bone and teeth development
• Phosphorous and calcium should be in balance
for the prevention of leg cramps.
• Excess phosphorous can disturb the calcium
balance so there should be a control on snack foods,
sodas since these are high in phosphorous.
