One of the first nutritional questions many women ask on learning they are pregnant is:
Should I take supplements?
Most vitamins and nutrients necessary for a healthy growing baby can be achieved by eating a balanced diet of whole foods and organic meals. However, experts agree that there are a few supplements that provide an extra boost to meet the new demands on your body s metabolism.
While useful to all moms, four Pre-natal vitamin supplements are even more important for women who have poor nutrition, women who are carrying twins, and women who have closely spaced pregnancies.
DHA
DHA,(short for docosahexaenoic acid, an omega-3 long chain polyunsaturated fatty acid), is found in every cell in our bodies. It is critical for brain, eye and central nervous system development and functioning.
Studies have shown that babies whose mothers take fish oil (high in DHA content) have better attention spans and mental development than those whose mothers did not. Experts recommend that pregnant and lactating women consume a minimum of 200 mg of DHA per day.
Folic Acid (aka Vitamin B-9)
Folic acid via folate - which like DHA also naturally occurs in our bodies) is so important to early baby development that many authorities recommend that all women of childbearing age take a multivitamin with folic acid every single day.
This supplement is critical to normal neural tube formation, a very early stage of baby s development and critical for normal spinal cord development and brain function. (Oddly enough- there is some evidence that synthetic folic acid is one of the few nutrients that is absorbed better as a supplement by than through eating it in its natural forms in food sources.)
When should folic acid supplements be started? As early as possible! Because brain and spine development take place very early in pregnancy, it is generally advised the folic acid start at least with the first month you learn you are pregnant.
How much folic acid is advised? Before pregnancy, adult women are advised to take 400 mcg. Once you are pregnant, you should up the amount to 600 800 mcg/day.
Iron
You may remember from Biology class: Iron makes red blood cells and is critical for getting oxygen to cells for energy and growth. You can see how important iron is to insuring a healthy, normal pregnancy when you learn that the daily recommendation for iron is double (i.e. 27 mg) compared to that for non-pregnant women. As the baby s growth kicks in full swing into the second and third trimesters, sufficient iron is extremely important. (Note though that too much iron can give you constipation.)
Zinc
Particularly if you drank occasionally pre-pregnancy, zinc may be very beneficial. Overall, Zinc not only helps grow the baby s organs, skeleton, nerves and circulatory system, it is integral to all phases of growth of the fetus; New research shows dietary zinc supplements (usually 11-15 mg) throughout pregnancy can reduce some alcohol-related birth defects.
Vitamin D (maybe)
Remembering from biology class, Vitamin D gives us strong bones and teeth. We leave our recommendation for Vitamin D as a supplement for last not because it is less important than the above, but rather as there are so many natural food sources for getting Vitamin D. Because mom's vitamin D status during pregnancy directly affects baby's vitamin D stores at birth and particularly during the first 2-3 months, pregnant women should make sure they are getting enough vitamin D. (Interesting note: Baby's fetal stores of vitamin D are sufficient for around 3 months if baby gets very little sunlight, but these will last much longer if baby is exposed to sunlight regularly.) Vitamin D is available in fortified foods (where vitamin D has been added) such as milk, cereals, or margarine. There is also a new vitamin D fortified orange juice available (fortified with the same amount of vitamin D as used in milk). Vitamin D is found naturally in a few foods including fatty fishes & fish oils (salmon, mackerel, sardines, herring, and cod liver oil), liver and egg yolk. It is easy to determine if mom is vitamin D deficient by using a simple blood test to check parathyroid hormones.
| BEFORE TAKING SUPPLEMENTS, ALWAYS CONSULT WITH YOUR DOCTOR: These statements have not been evaluated by the Food and Drug Administration. Supplements are not intended to diagnose, treat, cure, mitigate or prevent any disease. All information here is intended for general knowledge only and is not a substitute for medical advice or treatment for specific medical conditions. You should seek prompt medical care for any specific health issues and always consult your doctor before starting any new supplement, diet or fitness regimen. |
Folic Acid: An Important Way to Prevent Birth Defects Baby Center
MedScape s PreNatal Nutrition.
Nutrients you need to you re your baby grow- BabyCentre web site.
Disclaimer: The nutritional suggestions and/or diets offered by The Healthy Chef Inc., and/or Healthy Chef Creations, and/or Home Meal Delivery or Catering Services are not offered or intended to treat, mitigate or cure any type of disease, sickness or weight problem, and should not be used as a substitute for sound medical advice. Neither The Healthy Chef Inc., nor Healthy Chef Creations Home Meal Delivery or Catering Services can be held liable under any circumstances for any illness or health problem that may result from the consumption of its prepared foods or meals. Healthy Chef Creations foods and meals are designed to be part of a healthy lifestyle in conjunction with the services of a licensed healthcare provider. Consult your healthcare provider before taking nutritional supplements or beginning any diet or exercise program. The information on this website is to be used for educational purposes only.
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Supplements
