What vitamins do i need when pregnant

Nutrition During Pregnancy | ACOG

FAQs

Frequently Asked Questions

• Eating well is one of the best things you can do during pregnancy. Good nutrition helps you handle the extra demands on your body as your pregnancy progresses. The goal is to balance getting enough nutrients to support the growth of your fetus and maintaining a healthy weight.

• The popular saying is that pregnant women “eat for two,” but now we know that it’s dangerous to eat twice your usual amount of food during pregnancy. Instead of “eating for two,” think of it as eating twice as healthy.

  If you are pregnant with one fetus, you need an extra 340 calories per day starting in the second trimester (and a bit more in the third trimester). That's roughly the calorie count of a glass of skim milk and half a sandwich. Women carrying twins should consume about 600 extra calories a day, and women carrying triplets should take in 900 extra calories a day.

• Vitamins and minerals play important roles in all of your body functions. Eating healthy foods and taking a prenatal vitamin every day should supply all the vitamins and minerals you need during pregnancy.

• Take only one serving of your prenatal supplement each day. Read the bottle to see how many pills make up one daily serving. If your obstetrician–gynecologist (ob-gyn) thinks you need an extra amount of a vitamin or mineral, your ob-gyn may recommend it as a separate supplement.

• No, do not take more than the recommended amount of your prenatal vitamin per day. Some multivitamin ingredients, such as vitamin A, can cause birth defects at higher doses.

• During pregnancy you need folic acid, iron, calcium, vitamin D, choline, omega-3 fatty acids, B vitamins, and vitamin C. See the below table for recommended amounts.

  Key Vitamins and Minerals During Pregnancy

  Nutrient (Daily Recommended Amount)	Why You and Your Fetus Need It	Best Sources
  Calcium (1,300 milligrams for ages 14 to 18; 1,000 milligrams for ages 19 to 50)	Builds strong bones and teeth	Milk, cheese, yogurt, sardines, dark green leafy vegetables
  Iron (27 milligrams)	Helps red blood cells deliver oxygen to your fetus	Lean red meat, poultry, fish, dried beans and peas, iron-fortified cereals, prune juice
  Iodine (220 micrograms)	Essential for healthy brain development	Iodized table salt, dairy products, seafood, meat, some breads, eggs
  Choline (450 milligrams)	Important for development of your fetus’s brain and spinal cord	Milk, beef liver, eggs, peanuts, soy products
  Vitamin A (750 micrograms for ages 14 to 18; 770 micrograms for ages 19 to 50)	Forms healthy skin and eyesight Helps with bone growth	Carrots, green leafy vegetables, sweet potatoes
  Vitamin C (80 milligrams for ages 14 to 18; 85 milligrams for ages 19 to 50)	Promotes healthy gums, teeth, and bones	Citrus fruit, broccoli, tomatoes, strawberries
  Vitamin D (600 international units)	Builds your fetus’s bones and teeth Helps promote healthy eyesight and skin	Sunlight, fortified milk, fatty fish such as salmon and sardines
  Vitamin B6 (1. 9 milligrams)	Helps form red blood cells Helps body use protein, fat, and carbohydrates	Beef, liver, pork, ham, whole-grain cereals, bananas
  Vitamin B12 (2.6 micrograms)	Maintains nervous system Helps form red blood cells	Meat, fish, poultry, milk (vegetarians should take a supplement)
  Folic acid (600 micrograms)	Helps prevent birth defects of the brain and spine Supports the general growth and development of the fetus and placenta	Fortified cereal, enriched bread and pasta, peanuts, dark green leafy vegetables, orange juice, beans. Also, take a daily prenatal vitamin with 400 micrograms of folic acid.

• Folic acid, also known as folate, is a B vitamin that is important for pregnant women. Folic acid may help prevent major birth defects of the fetus’s brain and spine called neural tube defects (NTDs).

• When you are pregnant you need 600 micrograms of folic acid each day. Because it’s hard to get this much folic acid from food alone, you should take a daily prenatal vitamin with at least 400 micrograms starting at least 1 month before pregnancy and during the first 12 weeks of pregnancy.

  Women who have had a child with an NTD should take 4 milligrams (mg) of folic acid each day as a separate supplement at least 3 months before pregnancy and for the first 3 months of pregnancy. You and your ob-gyn or other obstetric care provider can discuss whether you need to supplement with more than 400 micrograms daily.

• Iron is used by your body to make the extra blood that you and your fetus need during pregnancy. Women who are not pregnant need 18 mg of iron per day. Pregnant women need more, 27 mg per day. This increased amount is found in most prenatal vitamins.

• In addition to taking a prenatal vitamin with iron, you should eat iron-rich foods such as beans, lentils, enriched breakfast cereals, beef, turkey, liver, and shrimp. You should also eat foods that help your body absorb iron, including oranges, grapefruit, strawberries, broccoli, and peppers.

  Your blood should be tested during pregnancy to check for anemia. If you have anemia, your ob-gyn may recommend extra iron supplements.

• Calcium is a mineral that builds your fetus’s bones and teeth. Women who are age 18 or younger need 1,300 mg of calcium per day. Women who are 19 or older need 1,000 mg per day.

  Milk and other dairy products, such as cheese and yogurt, are the best sources of calcium. If you have trouble digesting milk products, you can get calcium from other sources, such as broccoli, fortified foods (cereals, breads, and juices), almonds and sesame seeds, sardines or anchovies with the bones, and dark green leafy vegetables. You can also get calcium from calcium supplements.

• Vitamin D works with calcium to help the fetus’s bones and teeth develop. Vitamin D is also essential for healthy skin and eyesight. All women, pregnant or not, need 600 international units of vitamin D a day.

  Good sources of vitamin D include fortified milk and breakfast cereal, fatty fish (salmon and mackerel), fish liver oils, and egg yolks.

• Many people do not get enough vitamin D. If your ob-gyn thinks you may have low levels of vitamin D, a test can be done to check the level in your blood. If it is below normal, you may need to take a vitamin D supplement.

• Choline plays a role in your fetus’s brain development. It may also help prevent some common birth defects. Experts recommend that pregnant women get 450 mg of choline each day.

  Choline can be found in chicken, beef, eggs, milk, soy products, and peanuts. Although the body produces some choline on its own, it doesn’t make enough to meet all your needs while you are pregnant. It’s important to get choline from your diet because it is not found in most prenatal vitamins.

• Omega-3 fatty acids are a type of fat found naturally in many kinds of fish. Omega-3s may be important for brain development before and after birth.

  Flaxseed (ground or as oil) is also a good source of omega-3s. Other sources of omega-3s include broccoli, cantaloupe, kidney beans, spinach, cauliflower, and walnuts.

• Eat at least two servings of fish or shellfish per week before getting pregnant, while pregnant, and while breastfeeding. A serving of fish is 8 to 12 ounces (oz).

• Some types of fish have higher levels of mercury than others. Mercury is a metal that has been linked to birth defects. Do not eat bigeye tuna, king mackerel, marlin, orange roughy, shark, swordfish, or tilefish. Limit white (albacore) tuna to only 6 oz a week. Also check advisories about fish caught in local waters.

• B vitamins, including B1, B2, B6, B9, and B12, are key nutrients during pregnancy. These vitamins

  Your prenatal vitamin should have the right amount of B vitamins that you need each day. Eating foods high in B vitamins is a good idea too, including liver, pork, chicken, bananas, beans, and whole-grain cereals and breads.

• Vitamin C is important for a healthy immune system. It also helps build strong bones and muscles. During pregnancy, you should get at least 85 mg of vitamin C each day if you are older than 19, and 80 mg if you are younger than 19.

  You can get the right amount of vitamin C in your daily prenatal vitamin, and also from citrus fruits and juices, strawberries, broccoli, and tomatoes.

• Drink throughout the day, not just when you are thirsty. Aim for 8 to 12 cups of water a day during pregnancy.

• There are many tools that can help you plan healthy meals. One useful tool is the MyPlate food-planning guide from the U.S. Department of Agriculture. The MyPlate website, www.myplate.gov, can help you learn how to make healthy food choices at every meal.

  The MyPlate website offers a MyPlate Plan, which shows how much to eat based on how many calories you need each day. The MyPlate Plan is personalized based on your

  The MyPlate Plan can help you learn about choosing foods from each food group to get the vitamins and minerals you need during pregnancy. The MyPlate Plan can also help you limit calories from added sugars and saturated fats.

• • Grains

  • Fruits

  • Vegetables

  • Protein foods

  • Dairy foods

• Bread, pasta, oatmeal, cereal, and tortillas are all grains. Whole grains are those that haven’t been processed and include the whole grain kernel. Oats, barley, quinoa, brown rice, and bulgur are all whole grains, as are products made with those grains. Look for the words “whole grain” on the product label. When you plan meals, make half of your grain servings whole grains.

• You can eat fresh, canned, frozen, or dried fruit. Juice that is 100 percent fruit juice counts in the fruit category, but it is best to eat mostly whole fruit instead of juice. Make half your plate fruit and vegetables during mealtimes.

• You can eat raw, canned, frozen, or dried vegetables or drink 100 percent vegetable juice. Use dark leafy greens to make salads. Make half your plate fruit and vegetables during mealtimes.

• Meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts, and seeds all contain protein. Eat a variety of protein each day.

• Milk and milk products, such as cheese, yogurt, and ice cream, make up the dairy group. Make sure any dairy foods you eat are pasteurized. Choose fat-free or low-fat (1 percent) varieties.

• Oils and fats are another part of healthy eating. Although they are not a food group, they do give you important nutrients. During pregnancy, the fats that you eat provide energy and help build the placenta and many fetal organs.

• Oils in food come mainly from plant sources, such as olive oil, nut oils, and grapeseed oil. They can also be found in certain foods, such as some fish, avocados, nuts, and olives.

  Most of the fats and oils in your diet should come from plant sources. Limit solid fats, such as those from animal sources. Solid fats can also be found in processed foods.

• Weight gain depends on your health and your body mass index (BMI) before you were pregnant. If you were underweight before pregnancy, you should gain more weight than a woman who had a normal weight before pregnancy. If you were overweight or obese before pregnancy, you should gain less weight. The amount of weight gain differs by trimester:

  • During your first 12 weeks of pregnancy—the first trimester—you might gain only 1 to 5 pounds or none at all.

  • If you were a healthy weight before pregnancy, you should gain a half-pound to 1 pound per week in your second and third trimesters.

  See the below table for recommended weight gain during pregnancy.

  Weight Gain During Pregnancy

  Body Mass Index (BMI) Before Pregnancy	Rate of Weight Gain in the Second and Third Trimesters* (Pounds Per Week)	Recommended Total Weight Gain With a Single Fetus (in Pounds)	Recommended Total Weight Gain With Twins (in Pounds)
  Less than 18. 5 (underweight)	1.0 to 1.3	28 to 40	Not known
  18.5 to 24.9 (normal weight)	0.8 to 1.0	25 to 35	37 to 54
  25. 0 to 29.9 (overweight)	0.5 to 0.7	15 to 25	31 to 50
  30.0 and above (obese)	0.4 to 0.6	11 to 20	25 to 42

  *Assumes a first-trimester weight gain between 1. 1 and 4.4 pounds

  Source: Institute of Medicine and National Research Council. 2009. Weight Gain During Pregnancy: Reexamining the Guidelines. Washington, DC: The National Academies Press.

• During the first trimester with one fetus, usually no extra calories are needed. In the second trimester, you will need an extra 340 calories per day, and in the third trimester, about 450 extra calories a day. To get the extra calories during the day, have healthy snacks on hand, such as nuts, yogurt, and fresh fruit.

• Excess weight during pregnancy is associated with several pregnancy and childbirth complications, including

  • high blood pressure

  • preeclampsia

  • preterm birth

  • gestational diabetes

  Obesity during pregnancy also increases the risk of:

  • a larger than normal fetus (macrosomia)

  • birth injury

  • cesarean birth

  • birth defects, especially NTDs

• You and your ob-gyn should work together to develop a nutrition and exercise plan. If you are gaining less than what the guidelines suggest, and if your fetus is growing well, gaining less than the recommended guidelines can have benefits. If your fetus is not growing well, changes may need to be made to your diet and exercise plan.

• MyPlate
  Healthy eating resources from the U.S. Department of Agriculture (USDA).
  www.myplate.gov

  • Healthy Eating on a Budget: https://www.myplate.gov/eat-healthy/healthy-eating-budget

  • Pregnancy and Breastfeeding: https://www.myplate.gov/life-stages/pregnancy-and-breastfeeding

  • MyPlate Plan: https://www.myplate.gov/myplate-plan

  Food Sources of Select Nutrients
  Examples of foods that are good sources of important nutrients.
  www.dietaryguidelines.gov/resources/2020-2025-dietary-guidelines-online-materials/food-sources-select-nutrients

• Anemia: Abnormally low levels of red blood cells in the bloodstream. Most cases are caused by iron deficiency (lack of iron).

  Birth Defects: Physical problems that are present at birth.

  Body Mass Index: A number calculated from height and weight. BMI is used to determine whether a person is underweight, normal weight, overweight, or obese.

  Calories: Units of heat used to express the fuel or energy value of food.

  Cesarean Birth: Birth of a fetus from the uterus through an incision (cut) made in the woman’s abdomen.

  Complications: Diseases or conditions that happen as a result of another disease or condition. An example is pneumonia that occurs as a result of the flu. A complication also can occur as a result of a condition, such as pregnancy. An example of a pregnancy complication is preterm labor.

  Fetus: The stage of human development beyond 8 completed weeks after fertilization.

  Folic Acid: A vitamin that reduces the risk of certain birth defects when taken before and during pregnancy.

  Gestational Diabetes: Diabetes that starts during pregnancy.

  High Blood Pressure: Blood pressure above the normal level. Also called hypertension.

  Macrosomia: A condition in which a fetus grows more than expected, often weighing more than 8 pounds and 13 ounces (4,000 grams).

  Neural Tube Defects: Birth defects that result from a problem in development of the brain, spinal cord, or their coverings.

  Obstetrician–Gynecologist (Ob-Gyn): A doctor with special training and education in women’s health.

  Oxygen: An element that we breathe in to sustain life.

  Placenta: An organ that provides nutrients to and takes waste away from the fetus.

  Preeclampsia: A disorder that can occur during pregnancy or after childbirth in which there is high blood pressure and other signs of organ injury. These signs include an abnormal amount of protein in the urine, a low number of platelets, abnormal kidney or liver function, pain over the upper abdomen, fluid in the lungs, or a severe headache or changes in vision.

  Preterm: Less than 37 weeks of pregnancy.

  Trimester: A 3-month time in pregnancy. It can be first, second, or third.

Don't have an ob-gyn? Search for doctors near you.

FAQ001
Last updated: March 2022
Last reviewed: December 2021

Topics:

Pregnancy During Pregnancy Health and Safety During Pregnancy Nutrition and Exercise

Copyright 2022 by the American College of Obstetricians and Gynecologists. All rights reserved. Read copyright and permissions information.

This information is designed as an educational aid for the public. It offers current information and opinions related to women's health. It is not intended as a statement of the standard of care. It does not explain all of the proper treatments or methods of care. It is not a substitute for the advice of a physician. Read ACOG’s complete disclaimer.

Vitamins, minerals and supplements in pregnancy

Eating a healthy, varied diet in pregnancy will help you get most of the vitamins and minerals you need.

But when you're pregnant, or there's a chance you might get pregnant, it’s important to also take a folic acid supplement.

It's recommended that you take:

• 400 micrograms of folic acid every day – from before you're pregnant until you're 12 weeks pregnant

This is to reduce the risk of problems in the baby's development in the early weeks of pregnancy.

It is also recommended that you take a daily vitamin D supplement.

Do not take cod liver oil or any supplements containing vitamin A (retinol) when you're pregnant. Too much vitamin A could harm your baby. Always check the label.

You also need to know which foods to avoid in pregnancy.

Where to get pregnancy supplements

You can get supplements from pharmacies and supermarkets, or a GP may be able to prescribe them for you.

If you want to get your folic acid from a multivitamin tablet, make sure the tablet does not contain vitamin A (or retinol).

You may be able to get free vitamins if you qualify for the Healthy Start scheme.

Find out more about the Healthy Start scheme.

Folic acid before and during pregnancy

It’s important to take a 400 micrograms folic acid tablet every day before you're pregnant and until you're 12 weeks pregnant.

Folic acid can help prevent birth defects known as neural tube defects, including spina bifida.

If you did not take folic acid before you conceived, you should start as soon as you find out you're pregnant.

Try to eat green leafy vegetables which contain folate (the natural form of folic acid) and breakfast cereals and fat spreads with folic acid added to them.

It's difficult to get the amount of folate recommended for a healthy pregnancy from food alone, which is why it's important to take a folic acid supplement.

Higher-dose folic acid

If you have a higher chance of your pregnancy being affected by neural tube defects, you will be advised to take a higher dose of folic acid (5 milligrams). You will be advised to take this each day until you’re 12 weeks pregnant.

You may have a higher chance if:

• you or the baby's biological father have a neural tube defect
• you or the baby's biological father have a family history of neural tube defects
• you have had a previous pregnancy affected by a neural tube defect
• you have diabetes
• you take anti-epilepsy medicine
• you take anti-retroviral medicine for HIV

If any of this applies to you, talk to a GP. They can prescribe a higher dose of folic acid.

A GP or midwife may also recommend additional screening tests during your pregnancy.

Find out about epilepsy and pregnancy.

Vitamin D in pregnancy

You need 10 micrograms of vitamin D each day and should consider taking a supplement containing this amount between September and March.

Vitamin D regulates the amount of calcium and phosphate in the body, which are needed to keep bones, teeth and muscles healthy. Our bodies make vitamin D when our skin is exposed to summer sunlight (from late March/early April to the end of September).

It's not known exactly how much time is needed in the sun to make enough vitamin D to meet the body's needs, but if you're in the sun take care to cover up or protect your skin with sunscreen before you start to turn red or burn.

Vitamin D is also in some foods, including:

• oily fish (such as salmon, mackerel, herring and sardines)
• eggs
• red meat

Vitamin D is added to some breakfast cereals, fat spreads and non-dairy milk alternatives. The amounts added to these products can vary and might only be small.

Because vitamin D is only found in a small number of foods, whether naturally or added, it is difficult to get enough from foods alone.

Do not take more than 100 micrograms (4,000 IU) of vitamin D a day as it could be harmful.

You can get vitamin supplements containing vitamin D free of charge if you're pregnant or breastfeeding and qualify for the Healthy Start scheme.

Information:

There have been some reports about vitamin D reducing the risk of coronavirus (COVID-19). But there is currently not enough evidence to support taking vitamin D solely to prevent or treat COVID-19.

If you have dark skin or cover your skin a lot

You may be at particular risk of not having enough vitamin D if:

• you have dark skin (for example, if you're of African, African Caribbean or south Asian origin)
• you cover your skin when outside or spend lots of time indoors

You may need to consider taking a daily supplement of vitamin D all year. Talk to a midwife or doctor for advice.

Iron in pregnancy

If you do not have enough iron, you'll probably get very tired and may suffer from anaemia.

Lean meat, green leafy vegetables, dried fruit, and nuts contain iron.

If you'd like to eat peanuts or foods that contain peanuts (such as peanut butter) during pregnancy, you can do so as part of a healthy, balanced diet unless you're allergic to them or your health professional advises you not to.

Many breakfast cereals have iron added to them. If the iron level in your blood becomes low, a GP or midwife will advise you to take iron supplements.

Vitamin C in pregnancy

Vitamin C protects cells and helps keep them healthy.

It's found in a wide variety of fruit and vegetables, and a balanced diet can provide all the vitamin C you need.

Good sources include:

• oranges and orange juice
• red and green peppers
• strawberries
• blackcurrants
• broccoli
• brussels sprouts
• potatoes

Calcium in pregnancy

Calcium is vital for making your baby's bones and teeth.  

Sources of calcium include:

• milk, cheese and yoghurt
• green leafy vegetables, such as rocket, watercress or curly kale
• tofu
• soya drinks with added calcium
• bread and any foods made with fortified flour
• fish where you eat the bones, such as sardines and pilchards

Vegetarian, vegan and special diets in pregnancy

A varied and balanced vegetarian diet should provide enough nutrients for you and your baby during pregnancy.

But you might find it more difficult to get enough iron and vitamin B12.

Talk to a midwife or doctor about how to make sure you're getting enough of these important nutrients.

If you're vegan or you follow a restricted diet because of a food intolerance (for example, a gluten-free diet for coeliac disease) or for religious reasons, talk to a midwife or GP.

Ask to be referred to a dietitian for advice on how to make sure you're getting all the nutrients you need for you and your baby.

Find out more about healthy eating if you're pregnant and vegetarian or vegan.

Healthy Start vitamins

The Healthy Start scheme may be able to help you buy food and milk if you're pregnant or have a child under 4 years old and receive certain benefits, or you’re pregnant and under 18.

If you’re eligible, you’ll be sent a Healthy Start card which you can use to buy certain types of milk, infant formula, fruit and vegetables.

You can also use your card to get free vitamins.

If you're not eligible for the Healthy Start scheme, some NHS organisations still offer the vitamins for free, or sell them. Ask a midwife about what's available in your area.

More information:

• Read more information about Healthy Start, or apply for a Healthy Start card, on the Healthy Start scheme website
• Read more about getting vitamins on the Healthy Start scheme website

Video: Should I take supplements during my pregnancy?

In this video, a midwife explains which supplements you can take during pregnancy.

Media last reviewed: 5 February 2020
Media review due: 5 February 2023

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Vitamins and pregnancy - articles from the specialists of the clinic "Mother and Child"

Albitskaya Elena Vladimirovna

Ultrasound doctor

Clinical hospital Lapino-1 "Mother and Child"

One of the most frequent questions that pregnant women ask their doctor is what vitamins should be taken during pregnancy? Let's say right away whether expectant mothers need to drink pharmaceutical vitamins or not - there is no unequivocal answer to this question. Some doctors believe that the necessary nutrients should be obtained from natural products. Others are in favor of taking pharmaceutical multivitamins. It can only be said unequivocally that vitamins and microelements must necessarily enter the body of a pregnant woman. We will tell you which of them are most important for the expectant mother.

Folic acid

Other names for this vitamin are vitamin B ₉ or B _c . This vitamin is necessary for cell division and reproduction, so it is especially important in the first trimester of pregnancy, when all organs and systems of the child are being laid. Folic acid plays an important role in the synthesis of hemoglobin, and with its deficiency, anemia can develop. And folic acid also helps to reduce the likelihood of spinal defects in a child, takes care of the correct formation of his psyche and intellect. It is better to start taking folic acid three months before the planned conception, since a small supply of this vitamin will only be useful for both the expectant mother and the baby. If the pregnancy has come unplanned, then folic acid must be taken as soon as the woman finds out about her situation. On average, the dosage of this vitamin is from 0.4 to 0.8 mg per day.

Calcium

An expectant mother needs about 1200–1400 mg of calcium daily, while an ordinary woman needs 800–1000 mg of this trace element. Why? During pregnancy, the amount of calcium in the body of the expectant mother is significantly reduced, since it is also spent on the growth and development of the child. Especially a lot of calcium is needed in the third trimester, when the baby's skeleton is calcified. But calcium is needed not only for the growth of bones and teeth of a child - with its help, his nervous system, his heart, muscles, skin tissues, eyes, ears, hair and nails are formed. A pregnant woman needs calcium for the full functioning of the kidneys, the prevention of muscle pain, constipation, osteoporosis, caries and toxicosis. In addition, this trace element protects the expectant mother from stress and nervous overload.

Vitamin E

This vitamin is involved in the process of tissue respiration, it helps oxygen to penetrate into every cell of the body. At the same time, vitamin E is an excellent antioxidant: it protects cells from the formation of free radicals that can provoke various diseases. This protective function is especially important at the stage of embryo formation. In addition, vitamin E helps to normalize the hormonal balance of the body. In the early stages, it participates in the formation of the placenta, and also protects against abortion. The dose of vitamin E during pregnancy is 15 mg.

Vitamin E is found in vegetable oils, not less than this vitamin in lettuce, tomatoes, rose hips, parsley, spinach and peas. Some vitamin E is found in meat, eggs and milk.

Magnesium

Magnesium is involved in all metabolic processes, helps to cope with stress, normalizes the functioning of the cardiovascular system and blood pressure, keeps blood vessels in good shape. Due to a lack of magnesium in the body, cramps in the muscles (usually in the calves) may appear. And since the uterus is also a muscular organ, with a lack of magnesium during pregnancy during gestation, the excitability of the myometrium increases, which leads to active uterine contractions. Therefore, with hypertension and the threat of abortion, magnesium is often prescribed.

Magnesium is found in whole grains and whole grain breads, figs, almonds, seeds, dark green vegetables and bananas.

iodine

Pregnant women are usually prescribed iodine in the first trimester. Up to 16 weeks of pregnancy, the development of the child and the laying of all its organs and systems are "under the protection" of the mother's thyroid gland. And if a woman has little iodine, then this means that some system or organ of the baby may suffer. And even when the child’s own thyroid gland is formed and starts working, she can still take iodine only from the mother’s body. Its daily dose is 250 mg per day.

Iodine is most easily obtained from seafood and sea or iodized salt. A lot of iodine is found in sea fish, seaweed, squid, persimmon, feijoa, dates, dried figs, dairy products and meat. However, iodine is destroyed by temperature effects, which means that after heat treatment, the amount of iodine in the products decreases sharply.

Iron

Iron is needed primarily to prevent anemia. After all, it is part of hemoglobin, which carries oxygen throughout the body of the mother and child. In addition, iron is involved in protein synthesis, which is involved in the formation of muscle tissue. And iron deficiency can lead to increased uterine tone. The average daily dosage of iron is 30–60 mg. In some cases, if the woman's iron supply was initially reduced, the dosage may be higher.

Iron is found in meat, especially in veal, turkey, hare, pork and beef. There is iron in plant foods, but from there it is absorbed much worse. Iron is best absorbed when taken together with vitamin C.

If a pregnant woman eats properly and varied, eats a lot of fruits and vegetables, then she may not need an additional complex of vitamins for pregnant women. It may be necessary to drink some vitamins separately, but this should be determined by the doctor. If, before pregnancy, a woman had signs of vitamin deficiency, she eats incorrectly or poorly, then multivitamins cannot be dispensed with.

Inset

Vitamin B ₉ (folic acid) found in animal liver, spinach, asparagus, lentils, Brussels sprouts, beans and wholemeal flour. However, it is absorbed very poorly from food, no more than 50%. That is why it is prescribed to almost all pregnant women

At one time, our body will not be able to absorb more than 500 mg of calcium. Therefore, you should not try to get the entire daily norm of this trace element in one meal. Try to eat foods containing calcium in small portions several times a day

To increase magnesium concentration in tissues, vitamin B ₆ (pyridoxine) is needed, which facilitates its absorption and acts as a conductor of magnesium into the cell. Therefore, magnesium and vitamin B ₆ are often prescribed together.