Good nutrition is a fabulous way to keep yourself healthy, but when pregnant, it takes more than just ‘eating well’ to ensure both you and baby are healthy.
Now that you are pregnant, you will hear a lot about what you should and should not be eating. This is because nutrition is a key factor in determining foetal health and predisposition to some diseases. Remember to always consult your doctor before taking any supplements or starting a new diet.
How does nutrition affect the foetus?
During pregnancy, a woman’s macronutrient (energy) and micronutrient (e.g. vitamin, mineral) requirements increase, meaning healthy eating is more important than ever. For example, women require an additional 240 calories of energy per day in the second trimester, and an additional 975 milligrams of iron to form foetal and additional maternal blood.
Maternal nutrition appears to have a “foetal programming” effect, that is, your baby learns nutritional habits that will influence it for the rest of their life. Your baby will also adapt its metabolism and other body systems to cope with different stages of nutrition.
Monitoring your diet
If your diet is generally healthy, with plenty of fruit, vegetables, nuts, pulses and dairy products, it’s likely that you are getting everything you need to keep both you and baby healthy. Unfortunately, many women - pregnant or not - don’t have a diet that’s entirely healthy. In fact, most Australians do not meet their recommended minimum number of serves from the Five Food Groups. With this in mind, pregnant women should be looking towards nutritional supplements.
Until recently, the main supplements recommended for pregnancy were folic acid and iron. Increased blood volume and the developing placenta place large demand on iron stores, and maternal folic acid (ideally taken before consumption) can help prevent neural tube defects such as spina bifida.
7 supplements to take during pregnancy
1. Iodine
Iodine is an essential mineral we get from foods such as seafood, seaweed, milk, baked potatoes and eggs. It is essential for the normal growth and mental development of a baby, and the RDI for pregnant women is 220mcg, while for breastfeeding women it’s 270mcg.
Since iodine is no longer found in milk and many meals are cooked without salt, the National Health and Medical Research Council (NHMRC) recommends a 150mcg supplement. They also recommend pregnant women to avoid kelp-derived iodine due to mercury poisoning risks.
2. Vitamin D
Vitamin D helps the body absorb and use calcium. While we can acquire it from the sun, deficiency is an emerging health issue in Australia and is even more common during pregnancy.
Vitamin D deficiency during pregnancy has been linked to gestational diabetes, preeclampsia, preterm birth and low birth weight. It can also cause mum to feel aches and weak. A vitamin D deficiency can also soften the bones, putting mum and baby at risk of fractures.
As the average prenatal vitamin only contains 400 IU of vitamin D, an additional supplement should be considered, especially if you are at risk of deficiency.
3. Calcium
A developing foetus needs calcium for healthy bones, teeth, muscles, nerves and their heart. For many, calcium needs are met through their diet, but for women who avoid dairy products and have a vitamin D deficiency, a calcium supplement may be needed. The recommended daily intake is 1,000 mg/day, or 1,300 mg/day for pregnant teenagers. This intake should continue through lactation.
4. Vitamin E
Vitamin E helps to protect cells from oxidation and will contribute to the health of new cells developing in your baby. It may also help with toxins. The RDI for vitamin E is 7mg/day and 11mg/day during lactation.
5. Vitamin B12
Vitamin B12 is needed for neurodevelopment and according to some, it’s just as important as folic acid in preventing neural tube defects. Vitamin B12 helps to keep the body’s nerve and blood cells healthy. As it’s only found in animal products (meat, eggs and dairy), vegans will likely need a daily supplement of 250-500mcg.
6. Omega 3 fatty acids
There are two types of fish oil supplements - those made from the liver of the fish and those made from the body of the fish. Supplements made from the liver of the fish contain the retinol form of vitamin A and should be avoided during pregnancy. Fish oils not derived from fish livers, however, contain lots of omega 3 fatty acids, which are essential for your baby’s developing eyes and brain. At present there is no RDI of fish oil, but more research is being done.
7. Vitamin B6
Vitamin B6 is often recommended to relieve nausea in women experiencing extended periods of morning sickness. Generally a practitioner will recommend starting on 25mg, three times a day, but check with your healthcare provider. Pregnant women without morning sickness only need 1.9 mg of vitamin B6 per day to help make antibodies, red blood cells, and neurotransmitters, so it’s important you don’t have too much of a good thing.
Understanding supplements
If you think you aren’t getting enough vitamins and minerals in your diet, talk to your doctor before taking supplements. Generally, they will recommend a good prenatal multivitaminthat contains folic acid, iodine, thiamine and calcium.
Multivitamin supplements are recommended especially for pregnant women who are:
Vegan or vegetarian
Under 18 years
Undernourished
Overweight
Substance misusers
Taking vitamins in excess can cause problems, so keep an eye on your intake and be careful not to overdo it.