Are you expecting a baby? Or are you already pregnant? Then your doctor may have told you to start taking a special vitamin. We usually call these ' prenatal vitamins'. Today, we'll talk very simply about what these are, why they are so important for you and your growing baby, and what they should definitely contain.
What exactly are prenatal vitamins?
Simply put, these are a combination of vitamins and minerals specially formulated for pregnancy. They are used to provide your body with the nutrients it needs for a healthy pregnancy. Your doctor may advise you to start taking them as soon as you are planning to have a baby. And you will need to take them throughout your pregnancy.
Eating a good, nutritious diet is always important, especially during pregnancy. But no matter how well we eat, sometimes we don't get all the nutrients we need in the right amounts. These vitamin pills help fill those nutritional gaps.
But remember one thing: Do not take any vitamins, supplements , or herbal remedies during pregnancy without your doctor's advice.
Things to look for in a good prenatal vitamin
These vitamins will help ensure you get the nutrients you need for a healthy pregnancy. Check the vitamin pill you choose to see if it says these things.
| Nutrient | Approximate Daily Amount |
|---|---|
| Folic Acid | 400 micrograms (400 mcg) |
| Iron | 27 milligrams (27 mg) |
| Calcium | 1,000 milligrams (1,000 mg) |
| Vitamin D | 600 international units (600 IU) |
| Vitamin C | 80 milligrams (80 mg) |
| Vitamin B6 | 1.9 milligrams (1.9 mg) |
| Vitamin B12 | 2.6 micrograms (2.6 mcg) |
| Zinc | 11 milligrams (11 mg) |
When choosing these vitamins, check to see if they are expired or about to expire. If you have any food allergies, make sure the pill doesn't contain those ingredients. Some vitamins may contain ingredients like corn, eggs, or wheat. If you're unsure, ask your doctor if there's a brand he or she recommends.
What are the main benefits of taking these vitamins?
More than just a regular vitamin pill, these special vitamins during pregnancy provide the extra nutrition you and your baby need. Let's take a look at some of the most important nutrients.
Folic Acid: Essential for the baby's brain and spinal cord
If you're expecting a baby, folic acid is a must-take. It helps prevent birth defects that affect the baby's brain and spinal cord. These conditions, called neural tube defects, occur before you even know you're pregnant, in the first few weeks. That's why doctors recommend that anyone thinking about having a baby take 400 micrograms (400 mcg) of folic acid every day.
If you've had a previous baby with a neural tube defect, be sure to talk to your doctor about folic acid. In such cases, studies have shown that taking a high dose (up to 4,000 mcg) at least a month before conception can reduce the risk. But your doctor will need to decide what's best for you.
Foods containing folic acid :
- Green vegetables and herbs
- Nuts
- Legumes such as beans , chickpeas, lentils
- Citrus fruits
- Foods fortified with folic acid
Iron: Increase the blood in your body
Iron increases the production of red blood cells in your body. These red blood cells carry oxygen to the baby's growth. As the body's blood volume increases during pregnancy, the need for iron also increases.
Calcium: Strengthen your and your baby's bones
The baby uses the calcium in your body to build its bones. So if you don't get enough calcium, your bones may become less dense. Calcium is essential to prevent this.
Iodine: For healthy thyroid function
Iodine is essential for the healthy functioning of the thyroid gland during pregnancy. Iodine deficiency can cause miscarriages, stillbirths, and can also cause conditions such as stunted growth, severe mental retardation, and deafness in the baby.
Are there any other important nutrients besides these?
Yes, there are other nutrients that can make your pregnancy healthier. Talk to your doctor to decide if you need these.
- Omega-3 fatty acids: These can only be obtained from food. They are found in oily fish like salmon, mackerel, sardines, and tilapia, as well as nuts. Studies have shown that omega-3s reduce the risk of premature birth and low birth weight. If you don't eat a lot of these foods, ask your doctor if you need a supplement.
- Choline: This is essential for the healthy development of the baby's brain. Choline is abundant in beef, chicken, fish, and eggs. Many pregnant women do not get enough choline. Not all nutritional supplements contain it. So talk to your doctor to see if your supplement contains it or if you need to take a supplement.
- Protein: During pregnancy, you need extra protein as your blood volume increases, new tissue is formed, and the placenta, which provides nourishment to the baby, is formed. Protein needs are especially high during the last three months of pregnancy.
When should I start taking these vitamin pills?
It's best to start taking these before you conceive . These vitamin pills won't help you get pregnant, but they will help prepare your body nutritionally for pregnancy.
Folic acid is essential during the first few weeks of pregnancy, when the baby's brain and spinal cord are developing rapidly. That's why it's important to start taking a folic acid supplement at least a month before you start trying for a baby.
If your pregnancy was unplanned, don't worry about it. Start taking these vitamins as soon as you find out you're pregnant.
Are there any side effects when taking these?
Some people may experience minor discomfort from these vitamin pills.
- Nausea: If you already have nausea during pregnancy, taking these vitamin pills may make it worse. These pills are a bit large, so they can be difficult to swallow. In such cases, there are small pills that you can take twice a day. Or there are chewable or liquid versions. If you have trouble swallowing pills, talk to your doctor. He or she will be able to recommend a suitable alternative for you.
- Constipation: The iron in these vitamin pills can cause constipation. This is something that happens to many people. Try these things to help:
- Eat a diet rich in fiber. Include whole grains, fruits like bananas and apples, green vegetables, and lentils in your diet.
- Drink plenty of water throughout the day.
- If your doctor allows it, exercise. Simple exercise like walking for about 2.5 hours a week is good.
- If these things don't help, you can take a stool softener with your doctor's approval .
Take-Home Message
- Prenatal vitamins are a very important part of a healthy pregnancy.
- The best thing to do is to start taking a vitamin containing folic acid as soon as you start thinking about having a baby, at least a month in advance.
- Check if the vitamin pill you take contains enough folic acid, iron, and calcium.
- Eating a healthy diet is also essential. Vitamin pills are just a supplement to your diet.
- Always talk to your doctor before starting or changing any vitamin supplement.
- If you experience side effects like nausea or constipation from vitamin pills, don't be afraid to tell your doctor. There are solutions for that.
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