Which Vitamin Supplement Are Pregnant Women Often Advised To Take
Becoming pregnant is a beautiful journey, but it also comes with its set of challenges. One of the essential things that pregnant women must pay attention to is their nutrition. The growing baby needs all the necessary nutrients to develop and grow correctly, and sometimes the regular diet may not be enough. This is where vitamin supplements come into play, and pregnant women are often advised to take them. But which vitamin supplements are the most important? Let's find out.
Folic Acid
Folic acid is one of the most critical vitamins that pregnant women need. It is essential for the development of the baby's neural tube, which eventually becomes the brain and spinal cord. Folic acid also helps prevent some birth defects, such as spina bifida. Pregnant women are advised to take 400-800 micrograms of folic acid daily. Folate-rich foods such as leafy greens, beans, and lentils can also be included in the diet.
Iron
Iron is another vital nutrient that pregnant women need. Iron helps the body make more blood to supply oxygen to the growing baby. Pregnant women need more iron than usual, and if the diet is deficient in iron, it can lead to anemia. Anemia can cause fatigue, weakness, and other complications during pregnancy. Pregnant women are advised to take 27 milligrams of iron daily. Iron-rich foods such as red meat, poultry, fish, and fortified cereals can also be included in the diet.
Calcium
Calcium is crucial for the development of the baby's bones and teeth. Pregnant women need 1000-1300 milligrams of calcium daily. If the diet is deficient in calcium, the body will take calcium from the mother's bones, which can lead to osteoporosis later in life. Calcium-rich foods such as dairy products, fortified plant milk, and leafy greens can also be included in the diet.
Vitamin D
Vitamin D helps the body absorb calcium and is essential for the development of the baby's bones and teeth. Pregnant women are advised to take 600-800 IU of vitamin D daily. Vitamin D can be obtained from sunlight, but it may not be enough, especially during the winter months. Vitamin D-rich foods such as fatty fish, egg yolks, and fortified foods can also be included in the diet.
Omega-3 Fatty Acids
Omega-3 fatty acids are essential for the development of the baby's brain and eyes. Pregnant women are advised to take 200-300 milligrams of DHA (a type of omega-3 fatty acid) daily. Omega-3 fatty acids can be obtained from fatty fish, such as salmon and sardines, and fortified foods.
Vitamin C
Vitamin C helps the body absorb iron and is essential for the development of the baby's immune system. Pregnant women are advised to take 85 milligrams of vitamin C daily. Vitamin C-rich foods such as citrus fruits, strawberries, and kiwis can also be included in the diet.
Vitamin B6
Vitamin B6 helps the body make red blood cells, which are essential for the baby's growth and development. Pregnant women are advised to take 1.9 milligrams of vitamin B6 daily. Vitamin B6-rich foods such as whole grains, nuts, and bananas can also be included in the diet.
Zinc
Zinc is essential for the baby's growth and development, and it helps the body make new cells and enzymes. Pregnant women are advised to take 11-13 milligrams of zinc daily. Zinc-rich foods such as red meat, poultry, beans, and nuts can also be included in the diet.
Conclusion
Pregnant women need a variety of nutrients to support the growth and development of their babies. While a healthy diet is the best way to obtain these nutrients, sometimes vitamin supplements may be necessary. Folic acid, iron, calcium, vitamin D, omega-3 fatty acids, vitamin C, vitamin B6, and zinc are some of the essential nutrients that pregnant women need. Consult with your healthcare provider to determine which supplements are right for you.