All you need to know about supplementing during pregnancy

 We take a look at what the experts suggest when it comes to supplementing during pregnancy.

Although it’s important to supplement during pregnancy, it’s just as important to know what supplements you should avoid.

Even though your diet may be close to perfect, it’s difficult to get all the nutrients you and your baby need from food alone during pregnancy. Pregnant women and nursing mothers often need more nutrients than other women. Although research has suggested that a balanced diet is sufficient to ensure the healthy development of your baby in utero, pregnant women still require extra folic acid, iodine, and iron.

Do take prenatal vitamins

Specially formulated prenatal vitamins and supplements are the building blocks for your unborn baby’s growth during the early stages of pregnancy and they can help to reduce foetal problems. You need to start taking your prenatal vitamins before you’ve reached the first 13 weeks of pregnancy, however, as this is the most important period of your baby’s development.

Safe supplements

  • Prenatal Multi-Vitamin and Mineral. These vitamins include small doses of all the major vitamins and minerals needed for a healthy pregnancy.
  • Digestive enzymes. These aid digestion and can help with the heavy feeling many pregnant women experience after eating or with heartburn.
  • These can come in handy if you are constipated and to fight off a yeast overgrowth during pregnancy.
  • Essential fatty acids like purified fish oil or Omega 3 are recommended during pregnancy. Essential fatty acids are very important for your baby’s brain and immune development.
  • Homeopathic remedies are safe to use for common pregnancy niggles. If you are not familiar with homeopathy, consult with a trained homeopath first.

Top tip: The intake of folic acid before and during pregnancy significantly reduces the risk of neural tube defects such as spina bifida.

Supplements to use with care

  • While they can be very beneficial for your health when used properly, many are contraindicated as they affect the normal functioning of your body during pregnancy and can increase your risk of having a miscarriage.
  • Weight loss supplements are not recommended at all during pregnancy. Rather follow a healthy eating plan and an exercise program if you would like to lose weight.
  • Amino acids should be avoided during pregnancy unless taken under the supervision of your doctor and cleared by him. Not much is known about the safeness of amino acids during pregnancy, so it’s best to try and include amino acids in your diet, rather than taking a supplement. Stock up on meat, eggs, and dairy.

Top Tip: Most vitamins and minerals are safe to use during pregnancy if taken in moderation. Large doses of vitamins and minerals such as iron or Vitamin A can be dangerous to your unborn baby’s health.

Recommended daily allowance for vitamins during pregnancy

Vitamin C85mg
Vitamin D200IU
Vitamin E15mg
Vitamin B11.14mg
Vitamin B61.9mg
Folic acid600mcg
Vitamin B122.6mcg
Biotin30mcg
Pantothenic acid6mg
Calcium1 000mg
Iron27mg
Iodine220ugs
Magnesium350mg
Zinc11mg
Copper1 000mcg
Manganese2mg
Chromium30mcg