Embedded Files
Why are supplements important?
During pregnancy, supplements play a crucial role in ensuring both the mother and the developing baby receive essential nutrients necessary for optimal growth and development. While a balanced diet is important, certain vitamins and minerals may be challenging to obtain in sufficient amounts through food alone. Supplements provide a reliable way to fill these nutritional gaps, promoting the health of both mother and baby throughout pregnancy and beyond.
Key Nutrients
Folic Acid (found as folate in foods): Folic acid helps prevent neural tube defects (serious abnormalities of the fetal brain and spinal cord) and congenital heart defects. Recent data suggest that it may also protect against preterm birth. Ideally, you'll begin taking extra folic acid at least 3 months before you become pregnant. This is important because the baby's neural tube, develops during the first month of pregnancy, perhaps before you even know that you're pregnant. 1, 9
Iron: Supports the development of the placenta and fetus. Iron helps your body make blood to supply oxygen to the fetus. Iron also helps prevent anemia, a condition in which blood has a low number of healthy red blood cells. 1
Vitamin D: 40-60% of the entire U.S. population is vitamin D deficient, including pregnant women.10 Supplementing with vitamin D, particularly for those with low levels, can reduce risks like preeclampsia and preterm birth, and reduce certain disorders. Since you can get vitamin D from the sun and in a small number of food, a supplement may be recommended.
Omega-3s: Essential fatty acids, like omega-3s, are important for fetal growth and the birthing process. They help support brain and eye development in the baby.
Calcium: Calcium can reduce your risk of preeclampsia, a serious medical condition that causes a sudden increase in blood pressure. Calcium also builds up your baby's bones and teeth. 2, 6, 10
About Folate
Most prenatal vitamins contain the recommended amount of folic acid for pregnant women, which is 400 to 800 micrograms (mcg) per day. It is recommended to start taking a prenatal vitamin with folic acid before conception and continue throughout pregnancy to ensure optimal folate levels. 8
If you have already had a NDT (Neural Tube Defect) pregnancy, your healthcare provider might recommend a separate supplement containing higher dose of of folic acid such as 4 milligrams (4,000 mcg) of folic acid each day, beginning 1 month before becoming pregnant and through the first 3 months of pregnancy. 1,4
.
.
While you may be getting all your vitamins and minerals through your diet. It is still recommended to take pre-natal supplements during pregnancy. This is because the demands for certain nutrients increase significantly during pregnancy, and it can be challenging to obtain enough from food alone.
Did you know?
Many cereals are fortified with folic acid, iron & vitamin D! Check those food labels on the back of the packages to know!
.
.
Prenatal vitamins typically come in one pill or capsule that contains a combination of these essential vitamins and minerals needed during pregnancy. Most formulations also include additional nutrients such as iodine, manganese, zinc, and all the vitamins but the core components mentioned earlier are usually included in a single prenatal vitamin supplement.
A medical provider will be able to give you more precise information!
Choosing the Right One
Remember, getting essential nutrients from your diet is crucial for preparing your body for a healthy pregnancy. Supplements are recommended to ensure you're meeting all your nutrient needs, especially for your baby's growth. Your healthcare provider may also recommend higher doses of certain nutrients based on your individual circumstances.
When choosing a pre-natal vitamins:
Check the expiration date or if it already expired.
Avoid gummies. They may taste sweet and look appealing but they will not provide you with the necessary nutrients that you need during your pregnancy.
Make sure that it contains the key nutrients. Folic acid/folate, iron, omega-3s (DHA), vitamin D, and calcium.
It should contain all the B-vitamins.
(B1 / thiamine), B2 /riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B12 (cobalamin), B9 (Folate)
as well as vitamin A, C, D, E.
It should also have the necessary minerals such as iodine, magnesium, zinc, selenium, copper, and manganese.
Check for allergens. If you are allergic to fish for example, some may contain tuna. Any allergens are mentioned at the bottom.
"Precious One" Prenatal Vitamins. 11
You can find on the label of the pre-natal supplement container. Look for the supplement facts that lists all the vitamins and minerals it contains. Notice on the right side of the vitamins and minerals, you can see the amounts and the "% Daily Value". The "% Daily Value" is the recommended amount that you need per day. Some may go pass 100% and others under.
It's important to pay attention to this information because if a nutrient is listed as providing less than 100% of the Daily Value, it shows that you need a varied diet to ensure you're getting enough of that nutrient from other sources. This is usually the case for vitamin D, that is why it is key to get your vitamin D from food, and not rely solely on the supplement.10
What About Protein Powders?
Not all Protein Powders are safe to take during pregnancy...
If you're considering using protein powder. Here is what you need to know:
The FDA (The FDA, or the Food and Drug Administration), oversees the safety and labeling of protein powders in the United States. However, unlike drugs, the FDA does not test protein powders for safety or purity before they are sold to consumers. Instead, it is the responsibility of the companies that make protein powders to ensure that their products are safe and meet legal standards. Not all protein powders are the same, some protein powders may contain ingredients that could be harmful during pregnancy.
To ensure you're making a safe choice, talk to your doctor or a registered dietitian before adding any protein powder to your diet while pregnant. They can help you find the best options to meet your nutritional needs without risking your health or your baby's.
The protein in protein powders might come from: eggs, milk, soybeans, potatoes, peas, rice, or hemp. They’re often fortified with other nutrients, but protein powders aren’t designed to replace a meal.
Some protein powders contain added thickeners, artificial flavoring, coloring, and added sugars.
Look for a pure whey protein (made from milk) with no added ingredients. If you're allergic to dairy, carefully check protein powder labels for milk ingredients like casein or lactose. Look for a pure pea protein powder if you're allergic or sensitive to dairy. 13
Try to get your protein from food instead of supplements. Protein powder can help reach your daily protein needs if you're unable to get it from food. Avoid replacing a meal with a protein powder shake.
Plus when getting your protein from food will provide you with much more other necessary nutrients.
High protein food sources:
Lean meats such as chicken, turkey, beef, and pork are excellent sources of high-quality protein as well as important nutrients like iron and zinc. To avoid unhealthy saturated fat, opt for lean or low-fat meat options such as lean ground beef, pork loin, or skinless chicken breasts.
Fish like salmon, tuna, anchovies, sardines, trout, shrimp, cod, and mackerel are not only rich in protein but also contain omega-3 fatty acids. Same as seafoods such as shrimp or crab.
However avoid raw or undercooked fish/seafoods. This goes also for meat and poultry.
Dairy products like milk, cheese, and yogurt are rich in protein, calcium, and other essential nutrients. Greek yogurt is a great option, as it is high in protein as well as nutrients such as calcium, vitamins, and minerals. Dairy products can be high in saturated fat, so choose low-fat dairy options and limit the amount of cheese you eat. Make sure any dairy and juices you consume are pasteurized.
Beans, peas, and lentils include kidney beans, pinto beans, white beans, black beans, lima beans, fava beans, soybeans, chickpeas, black-eyed peas, pigeon peas, split peas, lentils, and edamame. These plant-based foods are excellent sources of protein as well as fiber, folate, potassium, iron, and zinc.
Nuts and seeds include almonds, hazelnuts, walnuts, peanuts, chia seeds, pumpkin seeds, sunflower seeds, and peanut butter. They are not only rich in protein but also provide healthy fats, vitamins, and minerals.
Eggs contain all of the essential amino acids, making them a complete protein source. Eggs are also a source of vitamins, minerals, healthy fats, and antioxidants.
-However avoid undercooked eggs.
Quinoa is a plant-based protein source that is also a complete protein. A cup of cooked quinoa provides about 8 grams of protein and 5 grams of fiber. Quinoa is also a good source of minerals such as manganese, phosphorus, and copper.
Soy products such as tofu and tempeh are good sources of protein, especially for vegetarians and vegans. One-quarter cup of tofu provides seven grams of protein.14
Keep in Mind
Avoid taking more than what your healthcare provider tells you to. Excess of certain nutrients can be harmful for your baby.
Keep a diet with different type of foods. Eating varied will ensure that you receive all the necessary and important nutrients.
The iron in supplements can cause constipation. Drink plenty of water, and include more fiber in your diet. Some fiber rich foods include: fruits, vegetables, whole grains, seeds and legumes. Prunes/prune juice, bran, and celery are known to relieve constipation.12
.
.
References:
1.Mayo Clinic Staff. Prenatal vitamins: Why they matter, how to choose. Mayo Clinic. Published 2018. https://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/in-depth/prenatal-vitamins/art-20046945
2.Pregnancy and Nutrition. medlineplus.gov. https://medlineplus.gov/pregnancyandnutrition.html#:~:text=You%20need%20more%20of%20many
3.NHS. Vitamins, minerals and supplements in pregnancy. nhs.uk. Published December 2, 2020. https://www.nhs.uk/pregnancy/keeping-well/vitamins-supplements-and-nutrition/
4.CDC. Recommendations: Women & Folic Acid. Centers for Disease Control and Prevention. Published October 30, 2018. https://www.cdc.gov/ncbddd/folicacid/recommendations.html
5.Qin Y, Xie L. Nutrition and Supplements during Pregnancy: A Vital Component in Building the Health and Well-Being of Both the Mother and the Developing Baby. Nutrients. 2023;15(15):3395-3395. doi:https://doi.org/10.3390/nu15153395
6.Pérez-López FR, Pilz S, Chedraui P. Vitamin D supplementation during pregnancy: an overview. Current Opinion in Obstetrics & Gynecology. 2020;32(5):316-321. doi:https://doi.org/10.1097/gco.0000000000000641
7.Greenberg JA, Bell SJ, Guan Y, Yu YH. Folic Acid Supplementation and pregnancy: More than Just Neural Tube Defect Prevention. Reviews in Obstetrics & Gynecology. 2011;4(2):52-59. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3218540/
8.Recommendation: Folic Acid for the Prevention of Neural Tube Defects: Preventive Medication | United States Preventive Services Taskforce. www.uspreventiveservicestaskforce.org. https://www.uspreventiveservicestaskforce.org/uspstf/recommendation/folic-acid-for-the-prevention-of-neural-tube-defects-preventive-medication
9.B Vitamins. medlineplus.gov. https://medlineplus.gov/bvitamins.html
10.Vitamin D and Pregnancy. American Pregnancy Association. Published April 25, 2017. https://americanpregnancy.org/healthy-pregnancy/pregnancy-health-wellness/vitamin-d-and-pregnancy/
11.Pro.life: Precious One Prenatal Vitamins, Bottled. pro.life. Accessed April 12, 2024. https://pro.life/products/Vitamins/Bottled/PreciousOnePrenatalVitaminsBottled/311
12.22 High Fiber Foods You Should Eat. Healthline. Published October 22, 2020. https://www.healthline.com/nutrition/22-high-fiber-foods#types-of-fiber
13.Protein Powder for Pregnancy: Which Ones Are Safe? Healthline. Published November 20, 2019. Accessed April 27, 2024. https://www.healthline.com/health/pregnancy/protein-powder-for-pregnancy#takeaway
14.Restivo J. High-protein foods: The best protein sources to include in a healthy diet. Harvard Health. Published December 1, 2023. https://www.health.harvard.edu/nutrition/high-protein-foods-the-best-protein-sources-to-include-in-a-healthy-diet
Page updated
Report abuse