Eating a healthy, varied diet in pregnancy will help you to get most of the vitamins and minerals you need. Nonetheless, it is important to take some additional supplements before and during your pregnancy to ensure the needs of your growing baby are met.
The following supplements are recommended during the pre-pregnancy and pregnancy period.
Folic acid
Folic acid 400 micrograms (mcg) daily should be taken from at least a month before you know you’re pregnant until beyond 12 weeks of pregnancy. This helps prevent birth defects known as neural tube defects, including spina bifida.
In certain cases a higher dose of folic acid (5mg per day) is required:
- where there is a personal or family history of neural tube defects
- women with a previously affected pregnancy
- diabetic women
- women with a BMI above 30
- women on certain antiepileptic medications.
Iodine
Women who are pregnant, breast feeding or trying for a pregnancy should take an iodine supplement of 150 micrograms each day. Iodine is important for the normal functioning of both the maternal and fetal thyroid in addition to the normal development of the baby’s brain. Iodine deficiency is increasing due to a reduced population intake of traditional generic products such as iodised table salt, bread and milk. Good daily sources of iodine include many dairy products, seafood, seaweed, eggs, bread (non-artisan), some vegetables and iodised table salt.
Vitamin B12
Vegetarians and vegans should be should supplement with Vitamin B12 during pregnancy and breastfeeding. This reduces the risk of certain neurological consequences in exclusively breast fed infants. Recommended daily intake is 2.6 mcg/day in pregnancy and 2.8 mcg while breastfeeding.
Iron
During pregnancy, a woman’s requirement for iron increases due to an expanded blood volume in addition to the needs of a developing baby and placenta. Iron is essential for red blood cells to transport oxygen around the body.
Not all women require iron supplementation though it is generally recommended for women at particular risk of iron deficiency including vegetarian women and those with a twin pregnancy.
It is important for all pregnant women to eat iron-rich foods every day, such as meat, chicken, seafood, dried bean, lentils, and green leafy vegetables. Animal sources of iron are readily absorbed by the body. Iron from plant sources is not absorbed as easily, but absorption is helped when these foods are eaten together with foods that contain vitamin C.
The recommended daily intake (RDI) of iron during pregnancy is 27 mg a day (9 mg a day more than for non-pregnant women). Most pregnancy multivitamins contain a sufficient daily dose.
Calcium
Calcium is vital for making your baby’s bones and teeth. It is also important for your long term musculoskeletal health. Due to increased maternal absorption of calcium a healthy balanced diet will ensure sufficient intake in pregnancy. Sources of calcium include: milk, cheese and yoghurt, green leafy vegetables, tofu and certain calcium fortified foods (e.g. breakfast cereals, fruit juices and bread). Certain at risk women will require additional supplementation.
Vitamin D
In pregnancy, vitamin D is essential for the normal development of your baby’s bones. Vitamin D also helps maintain your muscle and bone strength. Vitamin D deficiency can make it hard for your body to absorb adequate levels of calcium from food. Therefore your levels will be tested in pregnancy and supplementation is commenced where deficiency is identified.
https://www.betterhealth.vic.gov.au/health/healthyliving/pregnancy-and-…
