Important Prenatal Vitamins and Supplements to Take When Pregnant

Key takeaways:

• Vitamins and minerals are essential for fetal growth and development, helping to prevent complications and support overall health throughout pregnancy.
• Important vitamins and minerals, such as folic acid, iron, calcium, and vitamin D, each play unique roles in preventing congenital birth defects and maintaining a healthy pregnancy.
• People who have previously given birth to children with congenital birth defects may be advised to take higher doses of certain vitamins. Expectant mothers should consult healthcare professionals to determine the appropriate vitamins and minerals they need.

Pregnancy is an incredible journey for the mother and her growing baby, making good nutrition more important than ever. During this special time, a woman's body undergoes significant changes and has higher nutritional needs to support the baby's growth and development. 

Essential vitamins and minerals, such as folic acid, iron, vitamin D, and many more, play a crucial role in this process. They help ensure a healthy pregnancy and reduce the risk of complications for both mother and baby.

Knowing which supplements are essential can help you to make smart choices about your health and nutrition during this time. 

This article explains the key vitamins and minerals that are important during pregnancy, the recommended daily dose, and their food sources. 

1. Folic acid

Folic acid is an important nutrient for anyone planning to become pregnant or already pregnant. It helps reduce the risk of neural tube defects (NTDs), such as spina bifida, which can affect the baby's spine and spinal cord.

Health experts recommend you take 400 micrograms (mcg) of folic acid supplement daily, starting at least 12 weeks before conception and continuing until the 12th week of pregnancy. This ensures that your body has adequate levels of folic acid when the neural tube is forming, which occurs very early in pregnancy.

In addition to supplements, consuming foods high in folate (the natural form of folic acid) is beneficial. Green leafy vegetables, beans, lentils, and fortified cereals are all excellent sources of folate.

However, for those with a higher risk of NTDs—such as individuals with a personal or family history of neural tube defects or diabetes or those taking certain medications—a higher dose of 5 mg of folic acid may be prescribed by your doctor. 

2. Vitamin D

Vitamin D regulates calcium and phosphate levels in the body, which helps maintain bone health for both the mother and the developing baby.

Pregnant women should aim for a daily intake of 10 micrograms (mcg) of vitamin D, especially when sunlight exposure is limited. During these months, the body cannot synthesize sufficient vitamin D from sunlight alone, making supplementation necessary. 

Sources of vitamin D include oily fish (like salmon and mackerel), eggs, and red meat. Many breakfast cereals and fat spreads are fortified with vitamin D, but their amounts can vary significantly. 

3. Iron

Iron is vital for producing hemoglobin, which carries oxygen throughout the body. Insufficient iron intake can lead to fatigue and anemia, which can be particularly concerning during pregnancy.

WHO recommends that pregnant people take supplements that contain 30-60 mg of iron immediately after a pregnancy is confirmed, and higher doses are recommended for women prone to anemia.

Sources of iron include lean meats, green leafy vegetables, dried fruits, and nuts are excellent sources of iron. It is also important to consume adequate vitamin C alongside iron-rich foods, as vitamin C enhances iron absorption.

4. Vitamin C

Vitamin C is crucial for protecting cells and supporting the immune system. It may also help reduce the risk of pregnancy complications such as pre-eclampsia, intrauterine growth restriction, and maternal anemia.

During pregnancy, you should take at least 85 mg of vitamin C each day if you are older than 19 and 80 mg if you are younger than 19.  Excellent sources include oranges, red and green peppers, strawberries, blackcurrants, and potatoes.

5. Calcium

Calcium is essential for developing the baby's bones and teeth, as well as maintaining the mother's bone health. Pregnant women are encouraged to take calcium supplements with about 1.5–2.0g daily.

Dairy products like milk, cheese, and yogurt are good sources of calcium, as are green leafy vegetables such as kale and broccoli. Fortified plant-based milk, fish with edible bones, and tofu are excellent options.

6. DHA (docosahexaenoic Acid)

DHA, an omega-3 long-chain polyunsaturated fatty acid, is vital for fetal brain development and overall health during pregnancy. It supports essential biological processes like immune modulation and cellular functions. Insufficient DHA intake can lead to risks such as cognitive decline and impaired fetal growth.

Pregnant women should aim for a daily intake of 250–500 mg of DHA and EPA. DHA can affect placental function and fetal development, so supplementation before and during pregnancy is important to prevent potential developmental disorders. Sources of DHA include fish and seafood.

7. Iodine

Iodine is essential for healthy brain development in the fetus and young child. A woman’s iodine requirements increase substantially during pregnancy to ensure an adequate supply to the developing fetus.

Most foods are relatively low in iodine. To ensure sufficient intake, WHO recommends supplementing 220-290 mcg of iodine daily for pregnant and lactating women in countries where less than 20% of households have access to iodized salt until the salt iodization program is scaled up.,

8. Choline

Choline is essential for your baby's brain development and may help reduce the risk of certain birth defects. Research suggests that pregnant women should aim for 450 mg of choline daily. 

While your body does produce some choline, it typically doesn't generate enough to meet your increased needs during pregnancy. Therefore, it's crucial to obtain sufficient choline through your diet, as it is often lacking in most prenatal vitamins. You can find choline in foods such as chicken, beef, eggs, milk, soy products, and peanuts.

When to start taking prenatal vitamins

If you're planning to become pregnant, it's advisable to start taking prenatal vitamins as soon as you begin trying.

For unplanned pregnancies, it's important to begin taking prenatal vitamins as soon as you learn of your pregnancy, as significant development occurs during the first trimester, especially in the first 12 weeks when the spinal cord and brain are forming.

Possible side effects of prenatal vitamins and precautions to take

Many people wonder about the side effects of prenatal vitamins. Some individuals may experience nausea and other gastrointestinal discomfort, such as bloating or cramping. Others might find themselves dealing with constipation, especially from vitamins containing iron.

While allergic reactions to specific ingredients in prenatal vitamins are rare, they are also possible, and in some cases, prenatal vitamins may lead to a decreased appetite.

It’s important to note that while mild side effects like constipation can be common, other vitamins, such as vitamin A, can pose serious risks if taken in excessive amounts, potentially increasing the chance of birth defects.

If you experience any side effects, it's a good idea to consult your doctor about possibly changing brands or the types of vitamins you're using.

Final thoughts

Proper nutrition and supplementation during pregnancy are critical for the health of both the mother and the developing fetus.

While a balanced diet is the best source of essential nutrients, supplementation plays a vital role in ensuring adequate intake, particularly for key vitamins and minerals.

Pregnant people should work closely with their doctor or midwife to ensure they take the right vitamins and dosage throughout their pregnancy.