The best vitamins for pregnant women: review

The best vitamins for pregnant women: review

Pregnancy is a period of deep physiological changes, requiring increased attention to the nutrition of the mother. The need for vitamins and minerals increases significantly, since they are necessary not only to maintain a woman’s health, but also for the full development of the fetus. While a balanced diet is the basis, taking specialized vitamin complexes for pregnant women is often recommended to ensure adequate receipt of all necessary substances. This review is devoted to the best vitamins for pregnant women, their importance, forms, dosages and factors that should be taken into account when choosing.

Why are vitamins so important during pregnancy?

Vitamins and minerals play a key role in many processes occurring in the body of a pregnant woman and a developing fruit. They participate in the formation of organs and tissues, maintaining the immune system, regulating metabolism and providing energy. The lack of certain vitamins and minerals can lead to serious consequences, such as congenital defects, complications of pregnancy and health problems in the mother and child.

The development of the nervous tube: Folic acid (vitamin B9) is critical of the formation of the fetal nervous tube in the first weeks of pregnancy. Its deficiency can lead to defects in the nervous tube, such as Spina Bifida and Anencephaly.
Development of bones and teeth: Calcium and vitamin D are necessary for the formation of strong bones and teeth in a child. The lack of these substances can lead to rickets in the newborn and increased risk of osteoporosis in the mother.
Thyroid function: Iodine is necessary for the normal function of the thyroid gland, which plays an important role in the development of the brain and the nervous system of the fetus. Iodine deficiency can lead to cretinism and other developmental disorders.
Steaming: Iron is necessary for the formation of hemoglobin, which tolerates oxygen in the blood. During pregnancy, the need for gland increases significantly, since it is necessary to provide oxygen with both the mother and the fetus. Iron deficiency can lead to anemia, fatigue and increased risk of premature birth.
Immune system: Vitamins C and D, as well as zinc, play an important role in maintaining the immune system of the mother and fetus. They help protect against infections and strengthen immunity.

Basic vitamins and minerals for pregnant women

Below is a list of basic vitamins and minerals, which are especially important during pregnancy, indicating their functions and recommended dosages. It is important to note that dosages can vary depending on the individual needs and health status of a woman. It is recommended to consult a doctor to determine the optimal dosage.

1. Folic acid (vitamin B9):

Function: Prevents defects of the nervous tube in the fetus, such as Spina Bifida and Anencephaly. It is necessary for the growth and division of cells.
Recommended dosage: 400-800 μg per day, starting at least 1 month before conception and continuing during the first trimester of pregnancy. Women with increased risk (for example, with the history of defects in the nervous tube in the family) may require a higher dosage.
Sources: Dark green leafy vegetables (spinach, broccoli), legumes, orange juice, enriched products (bread, cereals).
Important comments: Folic acid is better absorbed in the form of additives than from food. Some people have a genetic predisposition to a reduced ability to convert folic acid into its active form (methylphulatory). In this case, the reception of methylphulatory may be recommended.

2. Vitamin D:

Function: It is necessary for the absorption of calcium and phosphorus, the formation of strong bones and teeth in a child. He plays a role in the immune system and brain development.
Recommended dosage: 600-2000 IU (international units) per day. Some experts recommend higher dosages (up to 4000 IU) to maintain the optimal level of vitamin D in the blood.
Sources: Bold fish (salmon, tuna, mackerel), egg yolks, enriched products (milk, yogurt, juices), sunlight.
Important comments: Many people experience a deficiency of vitamin D, especially in the winter months or if they spend little time in the sun. It is recommended to take a blood test to determine the level of vitamin D and choose the optimal dosage.

3. Calcium:

Function: It is necessary for the formation of strong bones and teeth in a child. Supports the health of the mother’s bones. Participates in the work of muscles and nervous system.
Recommended dosage: 1000 mg per day.
Sources: Dairy products (milk, yogurt, cheese), dark green leafy vegetables (broccoli, cabbage), enriched products (juices, tofu), canned salmon with bones.
Important comments: Calcium is better absorbed in small portions during the day. If you take calcium supplements, divide the dose into several doses. Vitamin D helps the absorption of calcium.

4. Iron:

Function: It is necessary for the formation of hemoglobin, which transfers oxygen in the blood. Supports energy and prevents anemia.
Recommended dosage: 27 mg per day. Women with anemia may need a higher dosage.
Sources: Red meat, poultry, fish, legumes, dark green leafy vegetables, enriched products (cereals).
Important comments: Iron is better absorbed on an empty stomach or with vitamin C. Avoid simultaneously taking iron with calcium, coffee or tea, as they can reduce iron absorption. Iron dialing can cause constipation. It is recommended to drink enough water and consume products rich in fiber.

5. Iodine:

Function: It is necessary for the normal function of the thyroid gland, which plays an important role in the development of the brain and the nervous system of the fetus.
Recommended dosage: 150 mcg per day.
Sources: Iodized salt, sea fish, dairy products, seaweed.
Important comments: Iodine deficiency can lead to serious consequences for the development of the child. Make sure you consume a sufficient amount of iodine with food or additives.

6. Kholin:

Function: It is important for the development of the brain and the nervous system of the fetus, especially for the formation of memory and learning.
Recommended dosage: 450 mg per day.
Sources: Egg yolks, red meat, poultry, fish, legumes, cruciferous vegetables (broccoli, cauliflower).
Important comments: Kholin is often not sufficiently contained in vitamin complexes for pregnant women. Consider the possibility of taking an additional choline additive if you do not receive a sufficient amount of food.

7. Omega-3 fatty acids (DGK and EPK):

Function: Important for the development of the brain and vision of the fetus. They can reduce the risk of premature birth and postpartum depression.
Recommended dosage: 200-300 mg dgk per day.
Sources: Bold fish (salmon, tuna, mackerel), linseed oil, chia seeds, walnuts, fish oil supplements.
Important comments: Choose fish oil supplements that have passed the test for the content of mercury and other pollutants. Vegetarians and vegans can receive DHC from algae.

8. Vitamin C:

Function: An antioxidant that helps protect the cells from damage. Participates in the formation of collagen necessary for the growth and restoration of fabrics. Improves the absorption of iron.
Recommended dosage: 85 mg per day.
Sources: Citrus fruits (oranges, grapefruit, lemons), berries (strawberries, blueberries), pepper, broccoli, tomatoes.

9. Vitamin B6 (pyridoxin):

Function: Helps reduce nausea and vomiting during pregnancy. Participates in the metabolism of proteins, fats and carbohydrates.
Recommended dosage: 1.9 mg per day.
Sources: Meat, poultry, fish, bananas, potatoes, whole grain products.

10. Zinc:

Function: It is important for the immune system, growth and development of cells. Participates in the metabolism of proteins, carbohydrates and fats.
Recommended dosage: 11 mg per day.
Sources: Red meat, poultry, oysters, legumes, nuts, seeds, whole grains.

Forms of vitamins for pregnant women

Vitamin complexes for pregnant women are available in various forms, including tablets, capsules, chewing tablets, liquids and powders. The choice of form depends on individual preferences and tolerance.

Tablets and capsules: These are the most common forms of vitamins. They usually contain a wide range of vitamins and minerals and can be more affordable. Some tablets can be difficult to swallow.
Chewing tablets: This is a good option for women who have difficulty swallowing tablets. They often have a pleasant taste, but may contain added sugar.
Liquids and powders: These forms of vitamins can be easily mixed with water or juice. They can be useful for women who experience nausea or vomiting.

Factors that should be considered when choosing vitamins for pregnant women

The choice of vitamin complex for pregnant women can be complicated due to a large number of available options. Below are some factors that should be taken into account when choosing:

Composition: Make sure that the vitamin complex contains all the main vitamins and minerals necessary during pregnancy in adequate dosages. Pay attention to the content of folic acid, vitamin D, calcium, iron and iodine.
Quality: Choose vitamin complexes from reliable manufacturers who have passed quality testing and cleanliness. Look for products certified by independent organizations such as NSF International or USP.
Form: Choose the form of vitamins, which is most convenient for you and which you can easily take daily.
Tolerance: Some vitamins can cause side effects, such as nausea, constipation or diarrhea. If you experience any side effects, try another vitamin complex or consult your doctor.
Individual needs: The needs for vitamins and minerals can vary depending on individual factors, such as the state of health, diet and lifestyle. Consult a doctor to determine the optimal vitamin complex for your needs.
Price: Vitamin complexes for pregnant women can cost differently. Compare prices and select the product that corresponds to your budget. It is not necessary to buy the most expensive vitamin complex to get all the necessary nutrients.
Additional ingredients: Some vitamin complexes contain additional ingredients, such as probiotics or plant extracts. Make sure these ingredients are safe for pregnant women and that you really need them.
Allergies and intolerance: If you have allergies or intolerance, carefully study the composition of the vitamin complex to make sure that it does not contain ingredients that can cause a reaction.

When to start taking vitamins for pregnant women?

It is ideal to start taking vitamins for pregnant women at least 1 month before conception. This allows you to create a supply of nutrients in the body and prepare it for pregnancy. It is especially important to start taking folic acid to conception in order to reduce the risk of defects in the nervous tube in the fetus. If you did not plan a pregnancy, start taking vitamins for pregnant women as soon as you learn about your condition.

Do you need vitamins for pregnant women if I eat balancedly?

A balanced diet is the basis of a healthy pregnancy, but even the most healthy diet may not ensure the adequate receipt of all necessary vitamins and minerals. The need for certain nutrients, such as folic acid, iron and iodine, increases significantly during pregnancy, and to satisfy this need only with food can be difficult. In addition, many women experience nausea and vomiting during pregnancy, which may make it difficult to obtain a sufficient amount of nutrients from food. Therefore, taking vitamin complexes for pregnant women is often recommended even to women who feed on a balanced.

Possible side effects of taking vitamins for pregnant women

Vitamin complexes for pregnant women are usually safe, but in some cases they can cause side effects. The most common side effects include:

Nausea: Some vitamins, especially iron, can cause nausea. Try to take vitamins with food or before bedtime.
Constipation: Iron can also cause constipation. Drink enough water and use foods rich in fiber.
Diarrhea: Some vitamins can cause diarrhea. If you have diarrhea, try to take vitamins in a smaller dosage or divide the dose into several tricks.
Change of urine color: Some vitamins, especially vitamin B2 (riboflavin), can paint urine in bright yellow. It is safe and not an concern.
Allergic reactions: In rare cases, vitamins can cause allergic reactions. If you have symptoms of allergies, such as urticaria, itching or swelling, see a doctor immediately.

How to avoid side effects from taking vitamins for pregnant women

Take vitamins with food: This can help reduce nausea and other gastrointestinal symptoms.
Divide the dose into several techniques: If you experience side effects, try to divide the dose of vitamins into several techniques during the day.
Drink enough water: This will help prevent constipation.
Use products rich in fiber: Fiber also helps prevent constipation.
Talk to your doctor: If you experience any side effects that bother you, talk with your doctor. It can recommend another vitamin complex or change the dosage.

Vitamins for pregnant women: vegetarianism and veganism

Vegetarians and vegans need special attention to nutrition during pregnancy, since they can be at risk of deficiency of certain vitamins and minerals, which are mainly contained in animal products. It is especially important to pay attention to the flow of vitamin B12, iron, calcium, vitamin D, iodine, zinc and omega-3 fatty acids.

Vitamin B12: Vitamin B12 is contained only in animal products. Vegetarians can receive vitamin B12 from dairy products and eggs, but vegans need to take vitamin B12 additives or use enriched products.
Iron: Vegetable iron (non -meter iron) is absorbed worse than the animal of iron (hemic iron). Vegetarians and vegans need to consume products rich in iron, and combine them with products rich in vitamin C, to improve iron absorption.
Calcium: Vegetarians and vegans can receive calcium from dark green sheet vegetables, tofu, enriched products and additives.
Vitamin D: Vegetarians and vegans can receive vitamin D from enriched products, additives and sunlight.
Iodine: Vegetarians and vegans can receive iodine from iodized salt, seaweed and additives.
Zinc: Vegetarians and vegans can receive zinc from legumes, nuts, seeds and whole grains.
Omega-3 fatty acids: Vegetarians and vegans can receive omega-3 fatty acids from linen oil, chia seeds, walnuts and algae-based additives.

It is recommended to consult a doctor or a nutritionist to develop an individual food plan and choose an optimal vitamin complex to ensure adequate intake of all necessary nutrients during pregnancy during pregnancy.

Conclusion on the safety of vitamins for pregnant women

In conclusion, taking vitamin complexes for pregnant women is an important step to ensure the health of the mother and the full development of the fetus. The choice of the correct vitamin complex requires careful consideration of the composition, quality, shape and individual needs. Regular consultations with a doctor will help determine the optimal dosage and avoid possible side effects. A balanced diet in combination with taking vitamins for pregnant women is a key to a healthy and successful pregnancy.

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