Prenatal vitamins should contain specific nutrients that support fetal growth and development, including:
folic acid
This B vitamin is essential for a healthy birth outcome, specifically supporting the development of a healthy neural tube, which later becomes the fetus’s central nervous system. Because this occurs early in pregnancy, people who may become pregnant should supplement with at least 400 micrograms of folic acid daily (many supplements contain 400 to 800 micrograms) to ensure a balanced diet. You can expect to receive an additional 200 micrograms through your diet. Folic acid is commonly found in foods, especially beans, leafy green vegetables, and fortified cereals. Taking folic acid before pregnancy helps ensure optimal folate levels when you need it most, during the first few weeks of pregnancy when the neural tube is forming.
Although science isn’t clear why, adequate levels of folic acid have been shown to support the healthy formation of the neural tube and reduce the risk of birth defects affecting the spine and brain by 50% to 70%. I am.
A total of 600 micrograms of folic acid is the recommended daily amount for most people, but some pregnant people may need a higher dose. If you have a past pregnancy with a neural tube defect or are taking anticonvulsants, your health care provider may prescribe additional folic acid supplements to increase your intake to 4 milligrams per day. There may be cases. However, taking more than the recommended amount of prenatal vitamins can actually increase your risk of birth defects, so it’s essential to talk to your health care provider first.
iron
You need more iron during pregnancy, says Ellen Liskoff, a registered dietitian at Yale New Haven Hospital in New Haven, Connecticut. The extra iron helps meet the demands of increased blood volume needed to deliver oxygen and nutrients to the fetus.
Toward the end of pregnancy, a pregnant woman’s blood volume increases by about 1 to 1.5 liters. To support these important changes, Liskoff advises pregnant women to take in 27 milligrams of iron daily, up from her 18 milligrams of iron needed before pregnancy. She shares that most prenatal vitamins contain the iron she needs per day, but it’s always wise to check the label.
Adequate iron levels are also important for childbirth, says Kecia Gaither, M.D., an obstetrician-gynecologist and maternal-fetal medicine specialist at NYC Health + Hospitals/Lincoln in Lincoln, New York. “Childbirth involves blood loss, so taking iron to increase red blood cell production…reduces the negative effects of blood loss during childbirth,” she says.
Iodine
Make sure your prenatal vitamins also contain iodine, says Felice Gersh, M.D., an obstetrician-gynecologist and founder of Integrative Medicine Group in Irvine, California. This mineral is essential for fetal growth and brain development. It is recommended that you get 150 micrograms per day before pregnancy and 220 micrograms per day during pregnancy from vitamins or food sources. Foods that contain iodine include fish, dairy products, and iodized salt.
Colin
90% to 95% of pregnant people don’t get enough choline, a nutrient that Dr. Gersh calls “very important for neurological health.” Like folic acid, choline should be taken before pregnancy to reduce the risk of neural tube defects.
This nutrient is naturally found in foods such as eggs, meat, poultry, beans, and leafy greens, and also supports the development of the placenta (the organ that supplies oxygen and nutrients to the growing fetus) and helps prevent severe May reduce the risk of possible pre-eclampsia. Complications of pregnancy. However, even with a healthy diet, many people do not meet their daily choline needs. ACOG notes that experts recommend pregnant women take 450 mg of choline daily.
calcium and vitamin D
Liskov explains that calcium requirements remain the same before and during pregnancy: 1,000 micrograms daily. Falling below this amount can lead to poor health for any citizen, but the risks are even higher during pregnancy, as calcium is transferred from the pregnant person to the growing fetus. By the end of pregnancy, a pregnant woman can lose 25 to 30 grams of calcium to support the development of fetal bones and teeth, so choose prenatal vitamins that contain this important mineral. becomes even more important.
Liskoff says most prenatal vitamins contain less than 300 micrograms of calcium, so it’s important to talk to your health care provider about additional supplements. Ryskoff also suggests adding foods such as dairy products, calcium-fortified plant products, and leafy green vegetables to increase your calcium intake.
To help absorb calcium, it is important to also include vitamin D in your supplements, as it is not a nutrient that is easily obtained from our food. Dr. Purdy recommends taking 800 to 1,000 international units (IU) of vitamin D each day.
Additional nutrients in prenatal vitamins
- Vitamin A: “Vitamin A is a necessary vitamin for fetal development and is especially important for eye development,” says Dr. Purdy. “However, taking too many vitamins during the first 60 days of development puts the fetus at risk of birth defects,” says Professor Ryskoff, who recommends prenatal vitamins and essential food sources (sweet potatoes, salmon, spinach). etc.). 770 micrograms or less daily.
- Vitamin C: This vitamin boosts immune health and helps protect your body’s cells from pollution, cigarette smoke, UV rays, and more. You can get this vitamin from foods like citrus fruits and peppers, but consider it as a prenatal vitamin that contains 85 micrograms of vitamin C.
- Omega-3 fatty acids: These support the healthy development of the fetal brain. Prenatal vitamins, often found in fish and nuts, contain a daily dose of 200 milligrams of docosahexaenoic acid (DHA), she says.
