Supplements for pregnant women, along with a healthy diet, are essential for supporting both the mother's health and the baby's development. While a balanced diet provides most of the vitamins and minerals you need, additional supplementation is essential if you're pregnant or planning to be. Your body requires more nutrients to support your growing baby, so it's normal to take a little extra help.
Essential nutrients for pregnant women during the prenatal period can bridge the gap, ensuring you’re getting enough key nutrients like vitamin D, iron, vitamin C, and calcium.
Why should you take supplements during pregnancy?
During pregnancy, ensuring you and your baby get the necessary nutrients is vital for foetal development. While a balanced diet provides many of essential vitamins and minerals, the increased nutritional demands of the gestation period often necessitate the addition of supplements for pregnant women. Here’s why:
1. Increased Nutrient Needs:
Pregnancy significantly raises your body's need for key nutrients. For example, folic acid is crucial as it helps prevent neural tube defects in the developing baby, ensuring adequate levels. Iron is another critical nutrient, which supports the development of the placenta and foetus, aids in the production of blood, supplies oxygen to the foetus, and helps prevent anaemia.
2. To meet Baby’s Needs:
Even with a healthy diet, it can be challenging to meet all the increased nutritional needs during pregnancy. Supplements for pregnant women are helpful to fill nutrient gaps, ensuring you receive sufficient levels of important nutrients like folic acid and iron. This is particularly important as your body works harder to support the growing baby, and may not always be able to meet these increased demands through food alone.
3. Special Considerations:
For some women, specific health conditions, dietary restrictions, or other factors can make it harder to get the necessary nutrients. For instance, if you have dietary restrictions, such as being vegan, or health issues like severe nausea and vomiting, supplements can help prevent deficiencies that could impact both your health and your baby's development.
4. Macronutrient and Micronutrient Requirements:
During pregnancy, the need for an appropriate amount of macronutrients (carbohydrates, proteins, and fats) and micronutrients (vitamins and minerals) rises significantly. For example, protein requirement increases to support foetal growth. While some women can meet these needs through a well-planned diet, others might require supplements to ensure they get the right balance of nutrients under the supervision of a healthcare professional. In summary, supplements for pregnant women are essential for addressing the increased nutritional needs that arise as your body supports both your health and the development of your baby. They help bridge the gap when dietary intake alone may not be sufficient.
Best Supplements for During Pregnancy
Iron
During pregnancy, your body needs about 27 mg of iron daily. Iron is crucial for the production of haemoglobin, the protein in red blood cells that carries oxygen both to you and your baby. Without enough iron, you may experience anaemia, which can lead to fatigue, infections, and even premature birth. Your baby also needs iron for development and oxygen supply to improve their blood supply. To boost absorption, eat iron-rich foods like red meat, leafy greens, and beans alongside foods rich in vitamin C, such as oranges or lemons. However, avoid consuming calcium-rich foods or caffeinated drinks like milk, tea, and coffee with iron-rich meals, as these can inhibit iron absorption. Having iron tablets during pregnancy is the best way to get the required amount of iron.
Folic Acid
Folic acid (also known as folate when naturally found in food) is essential for preventing neural tube defects such as spina bifida, which can affect the development of your baby’s brain and spine. You need about 570 mcg of folate daily during pregnancy. Green leafy vegetables, fortified cereals, and citrus fruits are good food sources of folate.
Calcium
Calcium is vital for building strong bones, while also supporting the healthy function of your heart, muscles, and nerves. Pregnant women need 1,000 mg of calcium per day. While your body becomes more efficient at absorbing calcium during pregnancy, it's still important to include calcium-rich foods such as milk, cheese, yoghurt, broccoli, and kale in your diet. If you don’t get enough calcium, your body will pull calcium from your bones to meet your baby’s needs, which could lead to osteoporosis later in life. Inadequate calcium during pregnancy may stimulate parathyroid hormone (PTH) secretion, increase intracellular calcium, smooth muscle contractions and impact the development of pregnancy-related hypertensive disorders. It’s also important to ensure adequate vitamin D intake, as it helps your body absorb calcium efficiently.
Vitamin D
Vitamin D plays a crucial role in helping your body absorb calcium, which is important for your baby’s bone development. Pregnant women need about 400 IU of vitamin D daily, which can be obtained through sun exposure, fortified foods (like milk and cereals), or vitamin D supplements. Low vitamin D levels can lead to complications such as preeclampsia, low birth weight, or bone issues in both you and your baby. If you have limited sun exposure or dark skin, you may be at a higher risk of deficiency and should consider vitamin D supplements as advised by your doctor.
Omega-3 Fatty Acids
Omega-3 fatty acids, especially EPA+ DHA (100mg/day of EPA & 200mg/day of DHA) are recommended for adults during pregnancy. Omega-3s are essential for the development of your baby’s brain, eyes, and nervous system. Omega-3s can be found in fatty fish like salmon, mackerel, and sardines, but during pregnancy, it’s important to consume fish sources carefully due to high mercury levels in some. Other than marine sources omega-3 fatty acids are found in nuts and seeds like flax seeds, chia seeds, walnuts, and almonds. If you're not getting enough omega-3 from your diet, consider taking a prenatal supplement. Omega-3 capsules can also reduce the risk of preterm labour and support a healthy pregnancy overall.
Multivitamins
Prenatal multivitamins are specially designed to meet the unique nutritional needs of pregnant women, covering essential vitamins and minerals such as vitamins A, C, B6, and B12 and minerals like zinc and magnesium. While multivitamins help fill nutritional gaps, they are not a substitute for a balanced diet. Check the label of your prenatal multivitamin to ensure it contains key nutrients in the right amounts, and always consult your doctor to adjust your supplement intake based on your specific needs or medical history.
Best Pregnancy Supplements Post-Delivery
Prenatal and postnatal nutrients are often quite similar, but postnatal nutrients may contain specific nutrients tailored for recovery after childbirth. These requirements can be included through supplementation - like iron for the production of RBCs, vitamin D for calcium absorption, and additional B vitamins to support breastfeeding mothers and their babies. Keep on reading to know more about the best pregnancy supplements to invest in your post-natal journey.
Iron
Replenishing iron levels after childbirth is crucial, especially if you're breastfeeding. Iron supports your baby’s growth and development, including the production of haemoglobin, which helps transport oxygen throughout the body. Iron also plays a role in maintaining proper thyroid function. Since blood loss during delivery depletes iron reserves, it's essential to restore them. Good dietary sources of iron include red meat, liver, oysters, and green leafy vegetables like spinach, fenugreek leaves, amaranth and mustard leaves. If you're vegetarian or unable to consume enough iron-rich foods, an iron supplement is often recommended to ensure you and your baby receive adequate amounts. Pairing iron-rich foods with vitamin C (such as from lemon and gooseberries) enhances absorption while avoiding calcium-rich foods during iron intake prevents interference with absorption.
Protein
Protein is essential for the repair and growth of tissues, particularly important after childbirth. Additionally, protein supports immune function and is crucial for breastfeeding as it helps in producing nutrient-rich breast milk. Beyond physical recovery, protein aids in the production of serotonin, a hormone that helps regulate mood, which can be especially important in managing postnatal stress or mood swings. Good sources of protein include animal-based options like poultry, fatty fish, and moderate amounts of lean red meat. For vegetarians and vegans, protein can be sourced from beans, lentils, nuts, seeds, and plant-based protein supplements, but extra care should be taken to meet daily requirements of both the mother and baby.
Calcium
Adequate calcium intake during breastfeeding is important to support both your and your baby’s bone health. Although calcium levels in breast milk remain stable regardless of maternal intake, insufficient dietary calcium can lead to bone density loss in the mother over time. Dairy products like milk, yoghurt, and cheese are the best sources of calcium, but if you avoid dairy, consider fortified plant milks or calcium supplements to meet your needs.
Zinc
Zinc is crucial for immune function and tissue repair. It supports growth and cognitive development both for the mother and her breastfeeding baby. During lactation, the body prioritises supplying zinc to breast milk. Low dietary zinc intake can still deplete your body’s reserves, potentially compromising overall health. While zinc levels in breast milk naturally decline over time, this does not necessarily reflect a mother’s intake. Good dietary sources of zinc include red meat, poultry, beans, nuts, and whole grains. For vegetarians, zinc absorption can be lower from plant sources, so a supplement might be necessary to ensure adequate levels, particularly during the prolonged periods of breastfeeding.
Magnesium
Magnesium supports many bodily functions, including muscle relaxation, bone health, and the regulation of blood sugar levels, which are all particularly important during the postpartum recovery phase. The requirement for magnesium increases during lactation, as it is essential for milk production and maintaining your energy levels. Lactating women can include magnesium-rich foods, which can be found in foods like green leafy vegetables, nuts, seeds, and whole grains. While magnesium deficiency is rare, marginal intakes can lead to fatigue or muscle cramps, making it important to include magnesium-rich foods or supplements for pregnant women in your daily diet are essential.
Vitamin B6
Vitamin B6 is vital for brain function, mood regulation, and the development of your nervous system. This vitamin helps convert protein into usable energy, and its levels in breast milk are closely tied to maternal intake. If your diet is low in B6, it can affect both you and your baby’s health, potentially leading to irritability, fatigue, or developmental concerns in the baby. Foods high in vitamin B6 include chicken, fish, potatoes, oats, soybeans, wheat germ, and bananas. If you have low vitamin B6 levels, supplementation might be recommended.
Folate
Folate, or folic acid, remains important after pregnancy, especially during lactation, as it supports DNA synthesis, red blood cell formation, and overall cellular repair. Folate is crucial for replenishing your body’s nutrient stores and preventing postpartum anaemia. Natural sources of folate include leafy greens, citrus fruits, beans, and fortified cereals. While your baby will still receive folate through breast milk, your body will prioritise the baby’s needs, potentially depleting your reserves. Ensuring a diet rich in folate or taking a folic acid supplement is beneficial for your recovery and ongoing health.
Vitamin A
Vitamin A is essential for maintaining good vision, immune function, and skin health. While breastfeeding, vitamin A helps ensure the baby’s immune system develops properly, protecting them from infections. Vitamin A supports epithelial integrity of skin and organs, which is necessary for the growth and development of newborns. However, maternal vitamin A intake must be sufficient to provide adequate levels in breast milk. Vitamin A is found in foods like sweet potatoes, carrots, spinach, beetroot, and liver. Although most women can meet their needs through a well-balanced diet, in regions where vitamin A deficiency is common, supplementation may be necessary. An adequate vitamin A intake also ensures that the mother’s immune system remains robust during the postpartum period. Hence, supplements for pregnant women and post-delivery are important.
Bottom Line
Prenatal nutrients support the nutritional needs of both the mother and baby, while postnatal nutrients cater to new nursing mothers' recovery and milk supply after birth. Though they share many nutrients, postnatal vitamins offer specific benefits, like boosting energy levels and addressing hormonal changes. Deciding between prenatal and postnatal nutrients depends on individual needs, ingredient preferences, and concerns like milk supply. Many women continue taking prenatal vitamins postpartum, but postnatal supplements may be more suitable for certain post-birth challenges. So, it is ideal to consult your gynaecologist before proceeding with any supplements for pregnant as well as lactating women as it could lead to unforeseen circumstances.
