Pregnancy is an amazing adventure, and ensuring that you’re taking the correct nutrients is one of the most positive steps you can take for yourself and your child. Though maintaining a balanced, healthful diet forms the cornerstone of prenatal wellness, specific vitamins and supplements can work wonders along the way.
Perhaps the single most essential prenatal supplement is folic acid. Take 400 micrograms a day, starting ideally before becoming pregnant and for the first 12 weeks. Folic acid prevents neural tube defects such as spina bifida in fetuses. Your doctor may tell you to take a larger dose—up to 5 milligrams daily—based on having a greater risk due to family history, diabetes, or prescription medications.
Vitamin D is another pregnancy nutrient. Pregnant and breastfeeding women should take 10 micrograms a day, particularly between September to March when there’s less sunshine. Vitamin D keeps your bones, teeth, and muscles healthy by helping maintain levels of calcium and phosphate. While oily fish and fortified breakfast cereals contain small amounts of vitamin D, supplements are usually necessary to get enough every day.
Iron is also quite essential to maintain your energy levels and avoid anemia in pregnancy. Iron is present in foods such as lean meats, leafy vegetables, and fortified cereals. However, if your iron levels become too low, your healthcare provider may recommend a supplement.
Vitamin C plays a big role in keeping your cells healthy and supporting your immune system. Thankfully, it’s pretty easy to get enough through a diet full of fruits and veggies like oranges, strawberries, and peppers. Still, it’s good to be mindful and make sure you’re getting enough each day.
Calcium is essential for your baby’s developing bones and teeth. You can find it in milk products, greens, and fortified foods. If you are a vegetarian, vegan, or have special diet needs, a conversation with your healthcare provider will help you determine if you need a bit of extra help.
If you’re eligible, the Healthy Start scheme is a fantastic resource that can assist you in obtaining crucial vitamins and nutrients throughout pregnancy. It’s well worth investigating if you’re eligible.
It’s also worth noting that prenatal vitamins are formulated specifically for pregnancy. If you’re not pregnant or going to become pregnant, you typically don’t require them. Consuming additional vitamins when you don’t need them may hurt more than it helps at times. A good, balanced diet will usually suffice for those who are not expecting.
Ultimately, your health care provider is your best bet for determining which supplements you may need during your pregnancy. Don’t be afraid to call with any questions or concerns.
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