The most important vitamins during pregnancy

The most important vitamins during pregnancy: full guidance for the health of mom and baby

Pregnancy is a unique and beautiful period in a woman’s life, requiring special attention to health and nutrition. At this time, the mother’s body experiences an increased need for certain vitamins and minerals necessary for the normal development of the fetus and maintaining the health of the woman herself. The lack of these important nutrients can lead to serious complications for both the mother and the child. This article is devoted to the most important vitamins during pregnancy, their roles, sources and recommended dosages, as well as the consideration of risks associated with deficiency and oversight.

Folic acid (vitamin B9): the basis of the healthy development of the nervous tube

Folic acid, also known as vitamin B9, plays a key role in the formation and development of the fetal nervous tube, from which the brain and spinal cord subsequently develops. Adequate consumption of folic acid significantly reduces the risk of developing defects in the nervous tube, such as the back of bifida (spinal splitting) and anencephalus (the absence of most of the brain).

The importance of folic acid for pregnant women:

• Prevention of defects in the nervous tube: The main function of folic acid is to ensure the normal development of the nervous tube in the early stages of pregnancy, when many women do not yet know about their position.
• Brain development: Folic acid is involved in the synthesis of DNA and RNA necessary for cellular growth and division, which is critical of the development of the fetal brain.
• Formation of red blood cells: Folic acid is necessary for the formation of healthy red blood cells, preventing anemia in the mother and providing sufficient oxygen intake to the fetus.
• Placenta growth and development: Folic acid contributes to the normal growth and development of the placenta, an organ that provides nutrition and oxygen to the fruit.

Recommended dosage:

Women planning pregnancy are recommended to start taking folic acid 1-3 months before conception at a dose of 400 mcg per day. During pregnancy, the recommended dose is 600-800 mcg per day. In the presence of risk factors, such as previous pregnancies with defects in the nervous tube or taking certain drugs, the doctor may prescribe a higher dose.

Folic acid sources:

• Food sources: Dark green leafy vegetables (spinach, broccoli, Romen salad), asparagus, citrus fruits, legumes (lentils, beans, chickpeas), avocados, eggs, liver.
• Enriched products: Many cereals, bread and pasta are enriched with folic acid.
• Vitamin additives: Folic acid supplements are available in various forms, including tablets, capsules and chewing sweets.

Risks of folic acid deficiency:

• Fruit nervous tube defects: The most serious risk of folic acid deficiency is the development of the back of bifid and anencephalus.
• Anemia at the mother: The disadvantage of folic acid can lead to megaloblastic anemia, characterized by fatigue, weakness and pallor.
• Premature birth: Some studies associate a deficiency of folic acid with an increased risk of premature birth.
• Low birth weight: Folic acid deficiency can affect the growth and development of the fetus, leading to low birth weight.

Risks of an excess of folic acid:

Although folic acid water -soluble vitamin, and excess is usually excreted from the body in urine, excessively high doses can mask vitamin B12 deficiency, which can lead to neurological problems. Therefore, it is important to adhere to the recommended dosages and consult a doctor.

Vitamin D: strong bones and healthy immunity

Vitamin D plays an important role in the absorption of calcium and phosphorus, necessary for the development of strong bones and teeth in the fetus. In addition, vitamin D is important for maintaining the health of the immune system of both the mother and the child.

The importance of vitamin D for pregnant women:

• Development of the bones and teeth of the fetus: Vitamin D provides sufficient intake of calcium and phosphorus for the normal development of bone tissue and teeth in the fetus.
• Maintaining the immune system: Vitamin D plays a role in the regulation of immune cells, helping to protect the mother and child from infections.
• Reducing the risk of pregnancy complications: Some studies associate adequate consumption of vitamin D with a decrease in the risk of preeclampsia, gestational diabetes and premature birth.
• Brain development: Vitamin D is involved in the development of the brain of the fetus and can affect cognitive functions.

Recommended dosage:

The recommended dose of vitamin D for pregnant women is 600-800 IU (international units) per day. However, depending on the level of vitamin D in the blood and risk factors, the doctor may prescribe a higher dose. It is important to consult a doctor to determine the optimal dosage.

Sources of vitamin D:

• Sunlight: The main source of vitamin D is the synthesis in the skin under the influence of sunlight. However, the amount of vitamin D produced in the skin depends on many factors, including the time of year, geographical position, skin color and the use of sunscreen.
• Food sources: Fat fish (salmon, tuna, sardines), fish oil, egg yolk, enriched products (milk, yogurt, cereals).
• Vitamin additives: Vitamin D additives are available in various forms, including drops, tablets and capsules.

The risks of vitamin D deficiency:

• Rachite in a newborn: Vitamin D deficiency in the mother can lead to rickets in a newborn, characterized by soft bones and growth retardation.
• Osteomulation in the mother: Vitamin D deficiency can lead to osteomination in a mother characterized by pain in bones and muscle weakness.
• Increased risk of preeclampsia: Some studies associate the deficiency of vitamin D with an increased risk of preeclampsia, a dangerous complication of pregnancy characterized by high blood pressure and proteinuria.
• Gestational diabetes: Vitamin D deficiency can increase the risk of gestational diabetes, diabetes that occurs during pregnancy.

The risks of an excess of vitamin D:

Excessively high doses of vitamin D can lead to hypercalcemia (an increased level of calcium in the blood), which can cause nausea, vomiting, weakness and damage to the kidneys. It is important not to exceed the recommended dosages and consult a doctor before taking high doses of vitamin D.

Iron: oxygen for mom and baby

Iron is necessary for the formation of hemoglobin, protein in red blood cells, which transfers oxygen to all tissues of the body. During pregnancy, the need for iron increases significantly, since it is necessary to provide oxygen with both the mother and the growing fetus.

The importance of iron for pregnant women:

• Prevention of anemia: Pregnant women are at risk of iron deficiency anemia, which can lead to fatigue, weakness, dizziness and increased susceptibility to infections. Adequate iron consumption helps to prevent anemia and ensure sufficient oxygen intake to the fetus.
• The growth and development of the fetus: Iron is necessary for the normal growth and development of the fetus, especially for the development of the brain.
• Prevention of premature birth: Iron deficiency anemia is associated with an increased risk of premature birth and low birth weight.
• Maintaining energy: Iron helps maintain energy level and reduce fatigue during pregnancy.

Recommended dosage:

The recommended dose of iron for pregnant women is 27 mg per day. However, in the presence of iron deficiency anemia, the doctor may prescribe a higher dose. Iron is best absorbed on an empty stomach, but if it causes discomfort, it can be taken with food. Vitamin C improves the absorption of iron, so it is recommended to consume foods rich in vitamin C along with iron.

Iron sources:

• Food sources: Red meat (beef, lamb), poultry (chicken, turkey), fish, legumes (lentils, beans), dark green leafy vegetables (spinach, broccoli), enriched cereals.
• Iron additives: Iron additives are available in various forms, including tablets, capsules and liquid solutions. It is important to choose additives that are easily absorbed and do not cause constipation.

Risk of iron deficiency:

• Railway Anemia: The most common risk of iron deficiency is the development of iron deficiency anemia, which can lead to fatigue, weakness, dizziness, shortness of breath and pallor.
• Premature birth: Iron deficiency anemia is associated with an increased risk of premature birth and low birth weight.
• Fetal development delay: Iron deficiency can affect the development of the brain and other fetal organs.
• Increased susceptibility to infections: Iron deficiency anemia can weaken the immune system and increase susceptibility to infections.

Risk of an excess of iron:

Excessively high doses of iron can cause nausea, vomiting, constipation and other side effects. In rare cases, an overdose of iron can be life -threatening. It is important not to exceed the recommended dosages and consult a doctor before taking high doses of iron. It should be remembered that calcium can prevent the absorption of iron, therefore it is not recommended to take calcium and iron drugs at the same time.

Calcium: Building material for bones

Calcium is an important mineral necessary for the development of strong bones and teeth in the fetus. During pregnancy, the mother’s body gives calcium to the fetus, so it is important to ensure sufficient calcium consumption to maintain bones of both mother and child.

The importance of calcium for pregnant women:

• Development of the bones and teeth of the fetus: Calcium is the main building material for the bones and teeth of the fetus.
• Prevention of the loss of bone mass in the mother: During pregnancy, the mother’s body gives calcium to the fetus, so it is important to ensure sufficient calcium consumption to prevent bone mass and reduce the risk of osteoporosis in the future.
• Blood pressure regulation: Calcium plays a role in the regulation of blood pressure, and adequate calcium consumption can help reduce the risk of preeclampsia.
• Muscle contraction and the functioning of the nervous system: Calcium is necessary for the normal contraction of muscles and the functioning of the nervous system.

Recommended dosage:

The recommended dose of calcium for pregnant women is 1000 mg per day. Calcium is best absorbed in small doses (500 mg or less) at a time. Vitamin D improves calcium absorption.

Calcium sources:

• Food sources: Dairy products (milk, yogurt, cheese), dark green leafy vegetables (broccoli, cabbage), enriched products (orange juice, cereals), tofu, almonds, sardins.
• Calcium additives: Calcium additives are available in various forms, including tablets, capsules and chewing sweets. It is important to choose additives that are easily absorbed and do not cause constipation.

Risks of calcium deficiency:

• Bone weight loss in the mother: Calcium deficiency can lead to the loss of bone mass in the mother and increase the risk of osteoporosis in the future.
• Rachite in a newborn: In rare cases, calcium deficiency in the mother can lead to rickets in a newborn.
• Precomports: Some studies associate calcium deficiency with an increased risk of preeclampsia.

Risks of an excess of calcium:

Excessively high doses of calcium can cause constipation, nausea and increased risk of kidney stones. In rare cases, an overdose of calcium can lead to hypercalcemia (an increased level of calcium in the blood), which can cause nausea, vomiting, weakness and damage to the kidneys. It is important not to exceed the recommended dosages and consult a doctor before taking high doses of calcium. It should be remembered that iron can prevent the absorption of calcium, therefore it is not recommended to take calcium and iron drugs at the same time.

Omega-3 fatty acids: brain and eye health

Omega-3 fatty acids, especially DGK (daily acidic acid), play an important role in the development of the brain and eye of the fetus. They are also important for maintaining the health of the mother’s heart.

The importance of omega-3 fatty acids for pregnant women:

• Development of the brain and eye of the fetus: DGK is the main structural component of the brain and retina of the eye. Adequate consumption of DHC during pregnancy contributes to the normal development of the brain and vision of the fetus.
• Reduction of the risk of premature birth: Some studies associate the consumption of omega-3 fatty acids with a decrease in the risk of premature birth.
• Maintaining the health of the heart of the mother: Omega-3 fatty acids are useful for heart health and can help reduce triglycerides and blood pressure.
• Improving mood: Some studies show that omega-3 fatty acids can help improve mood and reduce the risk of postpartum depression.

Recommended dosage:

The recommended dose of DHC for pregnant women is 200-300 mg per day.

Sources of omega-3 fatty acids:

• Food sources: Fat fish (salmon, tuna, sardines), fish oil, linen seed, walnuts, enriched products (eggs, yogurt).
• Omega-3 supplements of fatty acids: The supplements of omega-3 fatty acids are available in various forms, including capsules and liquid solutions.

Risks of omega-3 fatty acid deficiency:

• Violation of the development of the brain and eye of the fetus: DGK deficiency can affect the development of the brain and vision of the fetus.
• Increased risk of premature birth: Some studies associate omega-3 fatty acids with a high risk of premature birth.
• Increased risk of postpartum depression: The omega-3 deficiency can increase the risk of postpartum depression.

Risks of an excess of omega-3 fatty acids:

Excessively high doses of omega-3 fatty acids can cause blood thinning and increase the risk of bleeding. It is important not to exceed the recommended dosages and consult a doctor before taking high doses of omega-3 fatty acids.

Vitamin C: antioxidant and immunity amplifier

Vitamin C is a powerful antioxidant that helps protect the cells from damage. It is also necessary for the synthesis of collagen, an important protein for the health of the skin, bones and cartilage. In addition, vitamin C improves iron absorption.

The importance of vitamin C for pregnant women:

• Free radical protection: Vitamin C helps to protect the cells of the mother and fetus from damage caused by free radicals.
• Collagen synthesis: Vitamin C is necessary for the synthesis of collagen, an important protein for the health of the skin, bones and cartilage.
• Improving the assimilation of iron: Vitamin C improves the absorption of iron from food sources.
• Maintaining the immune system: Vitamin C plays an important role in maintaining the immune system and protecting against infections.

Recommended dosage:

The recommended dose of vitamin C for pregnant women is 85 mg per day.

Sources of vitamin C:

• Food sources: Citrus fruits (oranges, lemons, grapefruits), berries (strawberries, blueberries), kiwi, pepper (red, green), broccoli, potatoes.
• Vitamin C additives: Vitamin C additives are available in various forms, including tablets, capsules and chewing sweets.

The risks of vitamin C deficiency:

• Scorbut: In rare cases, the deficiency of vitamin C can lead to a sorrow, characterized by weakness, fatigue, bleeding of the gums and wound healing delay.
• Violation of collagen synthesis: Vitamin C deficiency can affect the synthesis of collagen, which can lead to problems with skin, bones and cartilage.

The risks of an excess of vitamin C:

Excessively high doses of vitamin C can cause diarrhea, nausea and abdominal pain. In rare cases, vitamin C overdose can lead to the formation of stones in the kidneys. It is important not to exceed the recommended dosages.

Vitamin B12: Nervous system and blood

Vitamin B12 is necessary for the normal functioning of the nervous system and hematopoiesis. He also plays a role in DNA synthesis.

The importance of vitamin B12 for pregnant women:

• Development of the nervous system of the fetus: Vitamin B12 is necessary for the normal development of the nervous system of the fetus.
• Prevention of anemia: Vitamin B12 is necessary for the formation of healthy red blood cells and the prevention of megaloblastic anemia.
• DNA synthesis: Vitamin B12 plays a role in the synthesis of DNA, necessary for cellular growth and division.

Recommended dosage:

The recommended dose of vitamin B12 for pregnant women is 2.6 mcg per day.

Sources of vitamin B12:

• Food sources: Meat, poultry, fish, eggs, dairy products. Vitamin B12 is mainly contained in animal products. It is especially important for vegetarian and vegans to pay attention to sufficient consumption of vitamin B12, since it can only be obtained from enriched products or additives.
• Enriched products: Some cereals and vegetable milk are enriched with vitamin B12.
• Vitamin B12 additives: Vitamin B12 additives are available in various forms, including tablets, capsules and injections.

The risks of vitamin B12 deficiency:

• Neurological problems: Vitamin B12 deficiency can lead to neurological problems, such as tingling in the limbs, numbness, problems with memory and coordination.
• Megaloblastic anemia: Vitamin B12 deficiency can lead to megaloblastic anemia, characterized by fatigue, weakness and pallor.
• Nervous tube defects: In rare cases, vitamin B12 deficiency can increase the risk of defects in the nervous tube.

The risks of an excess of vitamin B12:

Vitamin B12 is considered a relatively safe vitamin, and even high doses usually do not cause side effects.

Conclusion:

Providing adequate consumption of the necessary vitamins during pregnancy is the most important step for the health of both the mother and the child. Proper nutrition, including a variety of products rich in vitamins and minerals, in combination with the use of additives prescribed by the doctor, will help provide all the necessary nutrients for the healthy development of the fetus and the prosperous course of pregnancy. Do not forget to consult a doctor to receive individual recommendations for nutrition and taking vitamins during pregnancy.