Essential Vitamins and Minerals During Pregnancy

When pregnant, it is important you consume a healthy, balanced diet that provides most of the nutrients needed during pregnancy.

There are some specific vitamins and minerals that are especially important due to increased demands for fetal development, maternal health, and preventing complications.

By focusing on these essential vitamins and minerals, you can support your health and the healthy development of your baby.

If you are pregnant, you need to be a bit more careful about what you eat. This can include caution when adding vitamins or other supplements.

Reputable sources like the American College of Obstetricians and Gynecologists (ACOG), Mayo Clinic, NHS, and CDC recommend focusing on these key ones.

*This is not medical advice and is just a guide only so please always consult with a healthcare provider for personalized recommendations.

Recommended Vitamins and Minerals

1. Iron

Supports increased blood volume, prevents anemia, and delivers oxygen to the baby. Deficiency is common in pregnancy.

Sources:

a. Lean red meat

b. poultry

c. fish

d. beans

e. lentils

f. spinach

g. fortified cereals

2. Folic Acid (Folate): 400-600 mcg (often 400 mcg supplemental)

You need folate to reduce the chance of your baby being born with a neural tube defect, such as spina bifida. Start before conception if possible.

Sources:

a. Leafy greens

b. fortified cereals

c. beans

d. citrus fruits

e. avocados.

3. Calcium

Builds baby's bones and teeth; helps maintain maternal bone health and prevent preeclampsia.

There is usually no need for extra calcium supplements when you are pregnant if you eat a healthy diet. This is because your body adapts to make more efficient use of the calcium from your usual food.

Sources:

a. Dairy (milk, yogurt, cheese)

b. fortified plant milks

c. leafy greens

d. almonds

e., sardines with bones.

4. Vitamin D

Aids calcium absorption for bone development; supports immune function. Many people are deficient. If you are likely to be low in vitamin D, your midwife or doctor may recommend a blood test to check your vitamin D levels.

Sources:

a. Sunlight exposure

b. fatty fish (salmon)

c. fortified milk/orange juice

d. egg yolks.

5. Iodine

Essential for baby's brain development and thyroid function. An iodine supplement is recommended pre-pregnancy, during pregnancy and while breastfeeding.

Sources:

a. Iodized salt

b. seafood

c. dairy

d. eggs

6. Vitamin C

Boosts immune system, aids iron absorption, and supports tissue growth.

Sources:

a. Citrus fruits

b. strawberries

c. bell peppers

d. broccoli, tomatoes

7. B Vitamins

Support energy, red blood cell formation, and neurological development.

Sources:

a. Poultry

b. fish

c. bananas

d. potatoes (B6)

e. meat

f. eggs

g. dairy (B12; vegans may need supplements).

8. Choline

Important for baby's brain and neural development; often under-consumed.

Sources:

a. Eggs

b. meat

c. fish

d. cruciferous vegetables

e. peanuts.

9. Omega-3 Fatty Acids

Supports baby's brain, eye, and nervous system development.

Sources:

a. Fatty fish (salmon, sardines)

b. fortified eggs

c. algae supplements (for vegetarians)

What do I need to eat when I am pregnant?

Your body needs extra nutrients when you are pregnant. It is advised that you try to eat a healthy, balanced diet to stay well and support the growth of your baby.

Good nutrition in pregnancy is important for the development of your baby. Your body needs a variety of nutrients for good health, such as:

1. carbohydrates

2. protein

3. fats

4. fiber

5. vitamins and minerals

Is it safe to take other vitamins when I am pregnant?

Your body only needs a small amount of each vitamin and mineral. Having more of a vitamin is not always better. In fact, consuming more than you need can sometimes cause harm.

High doses of some vitamins can be dangerous:

1. vitamin A
2. vitamin C
3. vitamin E

It's best not to take these vitamins as supplements during pregnancy.

Specific Individual Advice

Always consult your healthcare provider before starting supplements, as needs vary (e.g., higher for multiples, vegetarians, or certain conditions).

Avoid high-dose vitamin A supplements (e.g., retinol) or cod liver oil, as excess can harm the baby. Blood tests can check for deficiencies like iron or vitamin D.