Tips for taking vitamins for pregnant women

Tips for taking vitamins for pregnant women: complete guidance for a healthy pregnancy

Pregnancy planning: The basis for a healthy beginning

Reception of vitamins during pregnancy is not just following fashion, it is a fundamental need for maintaining the health of both the expectant mother and developing child. Preparation for pregnancy, which includes optimizing the diet and taking the necessary vitamins, should begin a few months before conception. This will create an optimal environment for implantation and normal development of the embryo.

The importance of consulting a doctor:

Before you start taking any vitamins, you absolutely need to consult a doctor or obstetrician-gynecologist. Each organism is unique, and the needs for vitamins can vary depending on individual factors, such as age, health, diet and previous pregnancies. The doctor will conduct the necessary tests and develop an individual plan for taking vitamins, taking into account all the features of your body. Self -medication can be dangerous and lead to undesirable consequences.

Key vitamins and minerals for pregnant women:

Pregnancy requires increased consumption of certain vitamins and minerals. Below is a list of key nutrients that play an important role in the development of the fetus and maintaining the health of the mother.

1. Folic acid (vitamin B9):

• Function: Folic acid plays a decisive role in the formation of the nerve tube of the fetus, which develops in the brain and spinal cord. Sufficient consumption of folic acid significantly reduces the risk of developing defects in the nervous tube, such as Spina Bifida (cleft spine) and anencephaly (the absence of a large part of the brain). It is also important for the formation of red blood cells and cell growth.
• Recommended dose: Women planning pregnancy are recommended to take 400 μg of folic acid daily at least 1-3 months before conception and during the first 12 weeks of pregnancy. In some cases, the doctor may recommend a higher dose (up to 5 mg) in the presence of risk factors, such as previous pregnancies with defects in the nervous tube or taking certain drugs.
• Sources: Dark green leafy vegetables (spinach, Romen salad, broccoli), citrus fruits, legumes (beans, lentils), avocados, enriched cereals.
• Council: Even when eating products rich in folic acid, it is recommended to take an additive with folic acid to guarantee sufficient consumption.

2. Iron:

• Function: Iron is necessary for the production of hemoglobin, protein in red blood cells, which tolerates oxygen throughout the body. During pregnancy, the blood volume increases, which requires increased iron consumption to provide oxygen with both the mother and the developing fetus. Iron deficiency can lead to iron deficiency anemia, which is manifested by fatigue, weakness, dizziness and pallor of the skin. In pregnant women, anemia can increase the risk of premature birth and low birth weight.
• Recommended dose: During pregnancy, it is recommended to take 27 mg of iron per day. In some cases, the doctor may prescribe a higher dose, especially if you already have anemia or if you are pregnant with twins or triple.
• Sources: Red meat, poultry, fish, dark green leafy vegetables, legumes, dried fruits (dried apricots, prunes), enriched cereals.
• Council: The use of vitamin C (orange juice, citrus fruits), along with iron -containing products or additives, improves iron absorption. Avoid simultaneously taking iron with dairy products, coffee or tea, as they can reduce assimilation. If iron additives cause constipation, increase the consumption of fiber and drink a sufficient amount of water.

3. Calcium:

• Function: Calcium is necessary for the development of bones and teeth of the fetus. If the future mother does not receive enough calcium, the child will take him from her bones, which can lead to osteoporosis in the future. Calcium is also important for the normal functioning of muscles, nerves and heart.
• Recommended dose: During pregnancy, it is recommended to take 1000 mg of calcium per day.
• Sources: Dairy products (milk, yogurt, cheese), dark green leafy vegetables (cabbage, broccoli), enriched soy products, fish (sardines, salmon with bones).
• Council: Calcium is better absorbed in small doses during the day. If you take a calcium supplement, divide it into several techniques. Vitamin D helps the absorption of calcium.

4. Vitamin D:

• Function: Vitamin D plays an important role in the absorption of calcium and phosphorus, which are necessary for the development of the bones and teeth of the fetus. It is also important for the immune system and the health of the mother. Vitamin D deficiency during pregnancy can increase the risk of preeclampsia, gestational diabetes and premature birth.
• Recommended dose: During pregnancy, it is recommended to take 600 IU (international units) of vitamin D per day. In some cases, a doctor can recommend a higher dose, especially if you have a deficiency of vitamin D.
• Sources: Bold fish (salmon, tuna, mackerel), egg yolks, enriched dairy products, mushrooms, exposed to ultraviolet radiation. Sunlight also promotes the production of vitamin D in the skin.
• Council: Spend time in the sun (15-20 minutes a day) to stimulate the production of vitamin D. However, it is important to remember the protection of the skin from sunburn.

5. Omega-3 fatty acids (DHA and EPA):

• Function: Omega-3 fatty acids, especially DHA (non-achexaenoic acid), play an important role in the development of the brain and vision of the fetus. DHA is also important for the health of the heart and the immune system of the mother.
• Recommended dose: During pregnancy, it is recommended to take at least 200 mg DHA per day.
• Sources: Fat fish (salmon, tuna, mackerel, herring), linseed oil, chia seeds, walnuts, enriched eggs.
• Council: If you do not eat fish regularly, consider the possibility of taking additives with omega-3 fatty acids. Choose additives certified for the absence of mercury and other pollutants.

6. Kholin:

• Function: Kholin is necessary for the development of the brain and the nervous system of the fetus. It also plays an important role in preventing defects in the nervous tube and supports the health of the mother’s liver.
• Recommended dose: During pregnancy, it is recommended to take 450 mg of choline per day.
• Sources: Eggs, liver, beef, chicken, pork, fish, broccoli, Brussels cabbage.
• Council: Most prenatal vitamins contain an insufficient amount of choline. Discuss the doctor with the need for additional choline.

7. Vitamin C:

• Function: Vitamin C is a powerful antioxidant that helps protect the cells from damage. It is also necessary for the formation of collagen, an important protein for tissue growth and restoration. Vitamin C improves the absorption of iron and supports the immune system.
• Recommended dose: During pregnancy, it is recommended to take 85 mg of vitamin C per day.
• Sources: Citrus fruits (oranges, grapefruits, lemons), strawberries, kiwi, pepper, broccoli, tomatoes.

8. Vitamin B6 (pyridoxin):

• Function: Vitamin B6 helps reduce nausea and vomiting during pregnancy, especially in the first trimester. It is also important for the development of the brain and the nervous system of the fetus.
• Recommended dose: During pregnancy, it is recommended to take 1.9 mg of vitamin B6 per day.
• Sources: Poultry meat, fish, potatoes, bananas, avocados, nuts, seeds.

9. Iodine:

• Function: Iodine is necessary for the normal function of the thyroid gland, which produces hormones that are important for the development of the brain and the nervous system of the fetus. Iodine deficiency can lead to a delay in the mental development of the child.
• Recommended dose: During pregnancy, it is recommended to take 220 μg of iodine per day.
• Sources: Iodized salt, seaweed, fish, dairy products.
• Council: Make sure you use iodized food for cooking.

The choice of prenatal vitamins:

When choosing prenatal vitamins, attention should be paid to the following factors:

• Composition: Make sure vitamins contain the necessary vitamins and minerals in the recommended doses.
• Quality: Choose vitamins from trusted manufacturers with a good reputation. Pay attention to the availability of quality certificates.
• Form: Vitamins can be in the form of tablets, capsules, chewing tablets or liquid drugs. Choose a form that is most convenient for you.
• Individual needs: Discuss your individual needs with the doctor and choose vitamins that are best suited for you.
• Tolerance: Some vitamins can cause side effects, such as nausea or constipation. If you have any side effects, consult a doctor.
• Price: The cost of prenatal vitamins may vary. Compare prices and select vitamins that correspond to your budget.

When to start taking prenatal vitamins:

It is perfect to start taking prenatal vitamins 1-3 months before conception. This will create an optimal environment for the development of the fetus from the very beginning of pregnancy. If you did not plan a pregnancy, start taking vitamins as soon as possible after you have learned about your pregnancy.

How to take prenatal vitamins correctly:

• Follow the instructions: Read the instructions for use carefully and follow the doctor’s recommendations.
• Take vitamins regularly: Try to take vitamins at the same time every day so as not to forget.
• Take vitamins with food: Taking vitamins with food can help reduce side effects, such as nausea.
• Drink enough water: Drink enough water to help the absorption of vitamins and prevent constipation.
• Do not exceed the recommended dose: Reception of too much vitamins can be dangerous.

Nutrition during pregnancy: Addition to vitamins

Vitamins do not replace a balanced diet. Try to use a variety of products rich in vitamins and minerals, such as fruits, vegetables, whole grain products, low -fat meat, poultry, fish and dairy products.

Products that should be avoided during pregnancy:

• Raw or undercooked meat, poultry and fish: These products may contain bacteria or parasites that can be dangerous for pregnant women.
• Nepasturized dairy products and soft cheeses: These products may contain Listeria bacteria, which can cause a miscarriage or premature birth.
• Pisces with a high mercury content: Avoid the use of fish with a high content of mercury, such as a shark, a sword fish, a royal macrel and a tile.
• Caffeine: Limit caffeine consumption up to 200 mg per day.
• Alcohol: Be completely avoid drinking alcohol during pregnancy.

Possible side effects from taking prenatal vitamins:

Some women may experience side effects from taking prenatal vitamins, such as:

• Nausea: Taking vitamins with food can help reduce nausea.
• Constipation: An increase in fiber and water consumption can help prevent constipation.
• Change of urine color: Some vitamins, such as vitamin B2, can cause a change in urine color.
• Allergic reactions: In rare cases, allergic reactions to vitamins are possible.

If you have any side effects from taking prenatal vitamins, consult a doctor.

Vitamins for pregnant women with special needs:

Some women may need additional vitamins and minerals during pregnancy, for example:

• Vegetarians and vegans: Vegetarians and vegans may require additional intake of vitamin B12, iron, zinc, calcium and omega-3 fatty acids.
• Women with chronic diseases: Women with chronic diseases, such as diabetes or thyroid disease, may require a special plan for taking vitamins.
• Women with previous pregnancies with complications: Women with previous pregnancies with complications, such as defects in the nervous tube, may require a higher dose of folic acid.
• Women pregnant with twins or triple: Women, pregnant twins or triple, may require a higher dose of vitamins and minerals.

Conclusion:

Reception of prenatal vitamins is an important part of preparation for pregnancy and maintaining the health of both the mother and the child. However, it is important to remember that vitamins do not replace a balanced diet and consultation with a doctor. Contact the doctor to develop an individual intake of vitamins, taking into account your individual needs and health status. Follow the doctor’s recommendations and take vitamins regularly to ensure the healthy development of your child.

Additional tips:

• Keep vitamins in no way for children.
• Do not take vitamins with an expired expiration date.
• Tell your doctor about all the drugs and additives that you take.
• Regularly visit a doctor to observe the course of pregnancy.

Vitamins and pregnancy planning: Read more

Preparation for pregnancy goes beyond a simple use of prenatal vitamins. We are talking about creating an optimal internal environment that will support the development of a healthy fetus from the moment of conception. This includes optimizing the diet, stress management, rejection of bad habits and, of course, taking the necessary vitamins and minerals.

Optimization of the diet before pregnancy:

A few months before conception, it is important to focus on a balanced diet rich in fruits, vegetables, whole grain products and low -fat protein sources. Reduce the consumption of processed products, sugar and saturated fats. Try to receive most of the necessary nutrients from food, and consider vitamins and minerals as an addition, and not replacement for a healthy diet.

Stress management:

Chronic stress can negatively affect the fertility and health of pregnancy. Find healthy ways to control stress, such as yoga, meditation, walking in nature or communication with loved ones.

Refusal of bad habits:

Refuse smoking, drinking alcohol and drugs at least three months before conception. These substances can cause serious harm to the developing fruit.

Additional tests and examinations:

Before pregnancy, it is recommended to undergo a medical examination, including blood tests for infections, antibodies to rubella and chickenpox, as well as screening for genetic diseases. This will identify any potential problems and take the necessary measures before conception.

Questions that the doctor should be asked about prenatal vitamins:

• What vitamins and minerals do I need to take?
• What dose of each vitamin and mineral should I take?
• When should I start taking prenatal vitamins?
• What side effects can occur when taking prenatal vitamins?
• Are there any products that I should avoid when taking prenatal vitamins?
• What vitamins and minerals are contained in my prenatal vitamins?
• Can I get the necessary vitamins and minerals from food, or do I definitely need to take additives?
• How long should I take prenatal vitamins?

Tips for overcoming nausea when taking prenatal vitamins:

Nausea is a common side effect of taking prenatal vitamins, especially in the first trimester of pregnancy. Here are some tips that can help you cope with nausea:

• Take vitamins with food.
• Take vitamins before bedtime.
• Choose chewing or liquid vitamins.
• Divide the dose into several techniques during the day.
• Avoid taking vitamins on an empty stomach.
• Eat small, frequent portions of food.
• Avoid fatty and spicy foods.
• Drink ginger tea or eat ginger candies.
• Try acupuncture or acupressure.
• Contact the doctor if the nausea is strong and does not pass.

The importance of a balanced diet during pregnancy:

Prenatal vitamins are an important addition to a healthy diet, but they cannot replace it. During pregnancy, it is important to use a variety of products rich in vitamins and minerals to provide a sufficient amount of nutrients for the development of the fetus and maintaining the health of the mother.

Recommended products for pregnant women:

• Fruits and vegetables: Fruits and vegetables are rich in vitamins, minerals and fiber. Try to eat as many different fruits and vegetables of different colors as possible.
• Whole grain products: All -grain products are rich in fiber, group B vitamins and minerals. Choose whole grain bread, pasta, rice and oatmeal.
• Low -fat sources of protein: Low -fat sources of protein are necessary for the growth and development of the fetus. Choose chicken without skin, fish, legumes, tofu and eggs.
• Dairy products: Dairy products are rich in calcium, which is necessary for the development of bones and teeth of the fetus. Choose low -fat dairy products, such as milk, yogurt and cheese.
• Healthy fats: Healthy fats are important for the development of the brain and the nervous system of the fetus. Use avocado, nuts, seeds and olive oil.

Products that should be avoided during pregnancy (expanded list):

• Raw or undercooked animal products: This includes raw meat, poultry, fish, eggs and mollusks. These products may contain bacteria or parasites that can be dangerous for pregnant women.
• Nepasturized dairy products and soft cheeses: These products may contain Listeria bacteria, which can cause a miscarriage or premature birth.
• Pisces with a high mercury content: Avoid the use of fish with a high content of mercury, such as a shark, a sword fish, a royal macrel and a tile.
• Caffeine: Limit caffeine consumption up to 200 mg per day.
• Alcohol: Be completely avoid drinking alcohol during pregnancy.
• Processed products: Producted products often contain a lot of sugar, salt and unhealthy fats. Try to avoid the use of processed products.
• Saharommen: Some sugar -substitutes can be unsafe during pregnancy. Consult a doctor before using sugar -substitutes.
• Herbal teas and additives: Some herbal teas and additives can be unsafe during pregnancy. Consult a doctor before the use of herbal teas and additives.

Vitamins after childbirth:

After childbirth, it is important to continue to take prenatal vitamins, especially if you breastfeed. Breastfeeding requires additional nutrients, and prenatal vitamins will help you satisfy these needs. Discuss with the doctor how long you should continue to take prenatal vitamins after childbirth.

The impact of vitamins on fertility:

Some vitamins and minerals, such as folic acid, vitamin D and omega-3 fatty acids, can improve fertility in both women and men. Discuss with the doctor the possibility of taking these vitamins and minerals if you have problems with conception.

The future of studies in the field of vitamins and pregnancy:

Studies in the field of vitamins and pregnancy continue, and new discoveries are constantly appearing. Scientists study the role of various vitamins and minerals in the development of the fetus, preventing pregnancy complications and improving the health of the mother. Follow new research and discuss them with your doctor.

An individual approach to taking vitamins:

Each pregnancy is unique, and the needs for vitamins and minerals can vary depending on individual factors. It is important to consult a doctor in order to develop an individual plan of taking vitamins, taking into account your characteristics and health status. Feel free to ask the doctor questions and discuss any fears that you may have.

Bottom line:

Reception of prenatal vitamins is an important part of preparation for pregnancy and maintaining the health of both the mother and the child. Do not forget to consult a doctor to develop an individual vitamins plan, taking into account your needs. A balanced diet and a healthy lifestyle in combination with the necessary vitamins will create the best conditions for a healthy pregnancy and the birth of a healthy child.