It is important to note that pregnant women should only take vitamin supplements on a health care provider’s direct recommendation.
Vitamins are considered essential nutrients, performing hundreds of roles in the body. They help boost your immunity, strengthen your bones, heal wounds, bolster your eyesight, and assist you in obtaining energy from food. Without adequate vitamin intake you may feel lethargic, be vulnerable to infection, or risk developing serious complications that can endanger your health and life. With all this in mind then, it makes sense that the right vitamins are doubly important when pregnant.
Vitamins are classified as fat-soluble or water-soluble, referring to where they are stored in the body. Fat-soluble vitamins include A,D,E and K, and are stored for up to six months in various fat stores. Water-soluble vitamins circulate through your blood and include the B vitamins, namely B-6, B-12, riboflavin, thiamine, niacin, pantothenic acid, biotin and folate. Vitamin C is also a water-soluble vitamin. Water-soluble vitamins need regular replenishing, as the body doesn’t store them like fat-soluble ones.
Best Vitamins For Pregnancy Women
Zinc is a component of various enzymes that help maintain structural integrity of proteins and help regulate gene expression, so getting enough is particularly important vitamin the rapid cell growth that occurs during pregnancy. The average requirement for zinc during pregnancy is 9mg/day but some women will need as much as 11mg/day or more. Zinc can be found in lean meat, wholegrain cereals, milk, seafood, legumes and nuts.
Iodine is a mineral found in some foods and the human body needs it to make thyroid hormones. These hormones control the body’s metabolism, and many other important functions. The body also needs thyroid hormones for proper bone and brain development during pregnancy and childhood. Most people eating a varied, balanced diet including sufficient milk, other dairy products and fish will meet their needs for iodine. People who avoid dairy products and fish, such as vegans, are more likely to be short of iodine. In addition, on average, women have been drinking less milk over recent years and studies show that many young women and pregnant women don’t consume enough iodine.
Vitamin D is the anti-rachitic vitamin that helps in the formation of bones and teeth. It helps the body to use calcium and phosphorus and thus safeguarding mother and the fetus. Approximately 5mcg of vitamin D is required by the pregnant women. It is mainly found in milk, egg, meat, margarine, soy products, powdered milk, fish (especially fatty fish), and natural sunlight.
Calcium is vital for making your baby’s bones and teeth. Dairy products and fish with edible bones such as sardines are rich in calcium. Breakfast cereals, dried fruit such as figs and apricots bread, almonds, tofu (a vegetable protein made from soya beans) and green leafy vegetables such as watercress, broccoli and curly kale are other good sources of calcium.
Iron reduces the risk of maternal anemia, low birth weight, and iron deficiency. It also prevents premature delivery, low birth weight, developmental delays, and cognitive impairment. Research studies suggest that approximately 27 mg of iron is required by pregnant women. It is mainly found in meat, chicken liver, tuna, pork, oysters, beans, oatmeal, tofu, spinach, turnip, sprouts, broccoli, lentils, legumes, breads, and soy beans.
Apart from the recommended folate supplement, it is best to obtain nutrients from a healthy diet. Multivitamins not designed for pregnancy should be taken with care as there are dangers associated with excessive doses of nutrients such as Vitamins A, D and B6.