Pregnant? These supplements are important!
If there is one moment in your life when you put your health first, it’s when you want to become — or are about to become — a mother. Before, during and after pregnancy you want to give your body only the very best, and you’re likely to be extra critical about what you consume. Very good! Your body is busy building a new human and can do with some extra support. In this blog we share the essential supplements you need before, during and after pregnancy.
Healthy nutrition and supplements during pregnancy
You might wonder: if I already eat healthily, do I still need additional supplements? A healthy, varied diet is always the foundation, but with the increased needs of your body and your growing baby it’s not always possible to meet those needs through food alone. Using the right supplements as an addition ensures your body gets what it requires during this special phase of life.
When to start taking supplements during pregnancy?
The moment you discover you are pregnant is often when you start looking for the best-quality supplements to support your body through pregnancy. But did you know it’s even better to start earlier? This can also help when you are trying to conceive. So, if you have a desire to have children and want to take active steps, that is a good moment to upgrade your vitamin routine. And you don’t stop straight away once your baby is born — as long as you are breastfeeding and your body is still recovering from childbirth, you can benefit from some extra support.
Folic acid and pregnancy
Folic acid is by far the best-known and most important supplement for pregnant women. Folic acid and folate are often used interchangeably, but there is an important difference. Folate is the active, biological form, while folic acid is the synthetic form commonly used in supplements. Check what you buy and choose a supplement containing folate — your body recognises this better and it’s absorbed more effectively. Want to know more? Read here about the difference between folic acid and folate.
Folic acid or folate is crucial for the early development of your baby, which is why it’s important to begin taking it from the moment you have an active desire to conceive. Good to know: folic acid works together with vitamin B12, which is important for blood formation and energy production. Choose a supplement that contains both folic acid or folate and vitamin B12.
Vitamin D during pregnancy
Also important during pregnancy is the sunshine vitamin: vitamin D. Our bodies produce vitamin D with the help of sunlight, but in the Netherlands this is not always sufficient. Vitamin D contributes to the formation of cells and tissues, plays a role in bone development and helps support a healthy immune system. The Dutch Health Council (Gezondheidsraad) advises that pregnant women take 10 mcg of vitamin D per day.
Want to know more about vitamin D? Read on in our knowledge base.
The importance of fish oil during pregnancy
In particular, the omega-3 fatty acid DHA is important for the development of the brain and vision in unborn babies. Make sure you eat oily fish at least twice a week or, if that isn’t possible, supplement with a fish oil product. The beneficial effect is achieved with a minimum daily intake of 250 mg DHA.
Multivitamin for pregnant women
This is especially relevant during the first trimester, when the hormone progesterone is abundant and is still produced by the ovaries rather than by the placenta. High concentrations of progesterone and the presence of the human chorionic gonadotropin hormone, better known as hCG, put you and your pregnant body under considerable strain. A multivitamin formulated specifically for pregnant women can help ensure you get essential nutrients during this phase.
But how does a prenatal multivitamin differ from a more general multivitamin? It mainly comes down to the composition of the ingredients. We explain the main differences below:
- Vitamin B12: in many prenatal multivitamins you will see that the dosage of vitamin B12 is higher. This is helpful, because during pregnancy you use more vitamin B12, which is important for DNA synthesis, tissue growth and development.
- Vitamin A: vitamin A is one that pregnant women are particularly cautious about, because too much can be harmful. That is why many pregnancy multivitamins contain the precursor beta‑carotene. Your body can convert this into vitamin A as needed, so you will not end up with excessive vitamin A levels. Excellent!
- Folate: you probably saw this coming — the amount of folic acid, preferably in the active form folate, is higher in a prenatal multivitamin. This helps ensure your folate status is at the correct level.
- Vitamin D: vitamin D is also very important. Because of the many benefits of this vitamin, you will often find it included in prenatal multivitamins.
- Iodine: iodine is a mineral we are getting less of in our diet and is therefore often added to products such as bread or table salt. Because you do not always get enough iodine and it is important for your baby’s growth and brain development, it is often included in the multivitamin.
- Iron: another mineral you may need more of during pregnancy, as it reduces the risk of anaemia. Iron is therefore present in higher dosages in prenatal multivitamins.
- Calcium: calcium during pregnancy lowers the risk of high blood pressure, preterm birth and preeclampsia. It’s no surprise, then, that you’ll find more of it in a pregnancy multi.
Finally
A healthy, varied diet is the best starting point to give your body what it needs when you want to conceive, are pregnant or are in the postnatal phase. Because your body’s requirements are considerably higher or different than usual, it may be helpful to use certain supplements in addition to your diet. Always consult your treating physician before you start taking supplements before, during or after pregnancy.
