Which Pregnancy Supplements Do You Need?

Supplements You Might Need Whilst Pregnant ?

When pregnant, you need more nutrients than usual to support you and your growing baby. Eating a wide variety of nutritious foods will help ensure you get all the vitamins and minerals you need. I always beleive that food should be our first point of call, However, you may need to opt for a supplement to fill any nutritional gaps in your diet.  If you are planning a pregnancy, I like to see my clients 3 months out from actual conception, as its takes 3 months for a egg to mature. So if I can make some dietart changes pre conception, then you have a great amount of time to optimise your egg health!

Navigating the minefield of pregnancy vitamins and supplements on the market can be a daunting task! It’s important to be careful, as even though you need to get enough of certain nutrients, you can also have too much of some. To help you out - here are 10 important nutrients to consider while pregnant; 

1.     Folic acid (folate) 

Extra folate is needed whilst pregnant to support healthy growth and development. It is essential in early pregnancy to help form your baby's brain and spinal cord (the neural tube). Folate is a water-soluble vitamin which means it is not stored in our body and needs to be consumed every day. To prevent your baby from developing neural tube defects such as spina bifida, you should start a folic acid supplement when you start trying to conceive through to the end of your first trimester.  Some mothers have higher folate requirements then others, so its important to chat with your prenatal dietitian to discuss quanitites your body needs pre conception.

2.     Iodine 

Iodine is used by our bodies to produce thyroid hormones. These hormones are essential for the rapid growth and development of your baby's brain and nervous system. Therefore, during pregnancy you need additional iodine for this increased production of thyroid hormones. It is currently recommended that women who are considering falling pregnant, are pregnant or are breastfeeding to consume a 150mg iodine supplement daily. This will avoid iodine deficiency and the many adverse effects for you and your baby that can occur as a result. If you have a pre-existing thyroid condition, you should seek advice from your medical practitioner before you start an iodine supplement.  

3.     Vitamin D 

Adequate vitamin D through pregnancy is important for healthy development of your baby’s bones and teeth. It has also been found to prevent ecszma and preterm birth. The main source of vitamin D is from sunlight – so if you don’t get much sun due to being indoors or wear sunscreen and/or long-sleeved clothing, it's recommended to check your vitamin D status with your doctor. If your levels are low, they might advise a Vitamin D supplement. 

4.     Choline 

Similar to folate, choline is important for the development of your baby's brain, neural tube and spinal cord. Foods high in choline include eggs, red meat and legumes. If you are unable to meet your choline requirements through your diet alone, a choline supplement is beneficial.  

5.     Omega 3 

You need Omega 3 fats to support healthy development of your baby's eyes, brain and nervous system. Omega 3 can also help prevent pre-eclampsia, post-natal depression and pre term labour. Consuming oily fish low in mercury such as salmon, nuts and seeds and plant oils will help you meet your omega 3 requirement's. If your diet is low in omega 3, it might be necessary to consider a supplement. 

6.     Iron 

During pregnancy, you need a lot more iron than usual. It's especially important to have enough iron in your last trimester as your baby builds their iron stores which they draw from in their first 5-6 months of life. Adequate iron will also prevent iron deficiency anaemia – which can leave you feeling fatigued. It's best to get your iron from food sources such as red meat, leafy green vegetables, wholegrains and legumes. An iron supplement can also cause constipation and other gastrointestinal effects. If you are concerned about your iron intake or considering a supplement, talk to your health care professional so they can help you choose the right supplement for your specific needs. Also check out out other blog on Iron During Pregnancy for more in depth info!   

7.     Zinc 

Zinc plays a key role in the construction of your baby's cells and DNA and is needed to support the rapid cell division and tissue growth that occurs whilst pregnant. Zinc also supports a healthy immune system – which is important when your immune system is naturally suppressed through pregnancy. Since zinc is found in many foods, you should be able to meet your requirements from a healthy, well-balanced diet. 

8.     Vitamin B12 

Vitamin B12 is necessary for brain development and for the healthy functioning of you and your baby's nervous systems. Food's high in vitamin B12 include eggs, meat, fish and dairy products. If you have gastro intestinal issues or follow a vegan diet it can be difficult to gain adequate vitamin B12 from your diet, additionally you are unlikely to absorb sufficient B12 from typical pregnancy multivitamins. Therefore, you should talk to an accredited dietitian or your health care professional can help you to meet your needs.  

9.     Vitamin C 

Vitamin C is important in pregnancy as it assists with healthy immune function and the formation of collagen, which is a key component of cartilage, bones, tendons and skin. It also helps your body absorb iron from food, particularly vegetable sources. Including a range of fruit and vegetables such as oranges, kiwi fruit, tomatoes, broccoli and potatoes will ensure you meet your requirements. It's not usually recommended to take a vitamin C supplement whilst pregnant as some studies have found that excessive amounts can cause stomach upsets and pre term birth.  

10.  Calcium 

Important for your baby's bones and teeth! If you eat plenty of dairy or other calcium rich products you should be getting adequate calcium. If you don’t get enough calcium in your diet, talk to a health care professional about a supplement.  Calcium has also been shown to reduce blood pressure / pre eclampsia, so if your at risk, then please consult with a pre natal dietitian to check your dietary intake and whether supplements are required

There are lots of pregnancy supplements available which often include a range of different vitamins and minerals. However, it's important to remember that everyone's nutritional needs are different, depending on dietary intake, size, genetic history, physical activity. It’s also important to be careful, as even though you need to get enough of certain nutrients, you can also have too much of some. It's best to talk to an Accredited Pre Natal Dietitian who can help tailor a supplementary plan suited to your individual needs. This will help ensure you have a healthy pregnancy with the best outcomes for your unborn child.  For more information on how Ward Nutrition Dietitians can help you during your fertility and pregnacy journey, please click here

References 

·         https://www.foodstandards.gov.au/consumer/generalissues/pregnancy/pages/iodineandpregnancy.aspx 

·         https://www.health.nsw.gov.au/kidsfamilies/MCFhealth/maternity/Pages/iodine-supplement.aspx 

·         https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6722688/ 

·         https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7043363/ 

·         https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3787719/ 

·         https://www.nhs.uk/pregnancy/keeping-well/vitamins-supplements-and-nutrition/ 

·         https://oxfordmedicine.com/view/10.1093/med/9780198722700.001.0001/med-9780198722700-chapter-13