Prenatal vitamins support the health and well-being of both the mother and the developing baby during pregnancy. They are formulated to provide essential nutrients for the baby’s growth and development. Check out seven of the most critical prenatal nutrients and learn how each can help protect your pregnancy.
Whether you’re pregnant or soon planning to be, one of the most important steps you can take during this exciting time is to ensure your body gets the proper nutrients to support a growing life. That’s where prenatal vitamins come in; they complement a balanced diet, filling any potential nutritional gaps. Unlike regular multivitamins, prenatal vitamins are specifically formulated to provide the essential nutrients you and your baby need throughout pregnancy. The American College of Obstetrics and Gynecology provides a detailed report of the vital nutrients pregnant women need. Below, we’ll look at seven crucial vitamins and nutrients necessary to give you and your baby nutritional support for optimal development.
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Protect Your Pregnancy with Prenatal Vitamins: 7 Critical Nutrients You Need is an original (HerHealthWatch) article.
Critical prenatal vitamins and nutrients:
1. Vitamin D
Vitamin D is essential for maintaining bone health and immune function. It’s vital during pregnancy as it aids in developing your baby’s bones and teeth. Vitamin D also plays a crucial role in fetal development, with research suggesting it may support the baby’s immune system development and help regulate critical genes involved in cell growth and differentiation. A study published in JAMA Pediatrics is one of many confirming that sufficient Vitamin D intake during pregnancy supports optimal health in offspring. Maintaining adequate Vitamin D levels is good for you, too, because it makes you less prone to illness – which is the last thing you need while pregnant!
Critical prenatal vitamins and nutrients:
2. Omega-3 Fatty Acids
Research shows these fatty acids are crucial for developing your baby’s brain and eyes, potentially leading to better cognitive and visual performance in children. Omega-3s like DHA and EPA are good for moms, too, as they may lower the risk of preeclampsia and depression.
EPA and DHA are essential fatty acids, meaning that our bodies can’t produce them independently, and we must get them from our diet or through supplementation. Natural sources of omega-3 fatty acids include fatty fish like salmon, mackerel, and sardines. Some eggs and dairy products are also fortified with omega-3.
Critical prenatal vitamins and nutrients:
3. Folate
Folate, whose synthetic form is known as folic acid, is a B vitamin crucial in preventing neural tube defects or NTDs, which are severe brain and spine abnormalities that can occur in early fetal development. Natural sources for folate include leafy green vegetables like spinach and kale, fortified cereals, and legumes like lentils and chickpeas. The Centers for Disease Control and Prevention (CDC) recommends that women who are trying to become pregnant take 400 micrograms (mcg) of folic acid daily, starting at least one month before becoming pregnant. Given its importance in fetal development, many doctors recommend prenatal vitamins with folic acid.
Critical prenatal vitamins and nutrients:
4. Calcium
Calcium’s benefits extend far beyond the development of your baby’s teeth; it supports the entire musculoskeletal system, helping to build strong bones and ensure proper muscle function. It positively affects the nervous system, aiding in nerve transmission. Calcium also works in the circulatory system by assisting blood clotting and regulating heart rhythms.
Research shows that under-consuming calcium while pregnant could increase your chances of developing osteoporosis (low bone density) later in life. You can find this beneficial nutrient in dairy products like milk, cheese, yogurt, and certain green vegetables, such as broccoli and kale.
Critical prenatal vitamins and nutrients:
5. Iron
Iron is a mineral humans need for producing hemoglobin, a protein in red blood cells that carries oxygen to tissues throughout the body. During pregnancy, your body needs more iron to supply the growing fetus and placenta and to increase the maternal red cell mass. The American Society of Hematology says that one in two pregnancies is affected by iron deficiency. If severe enough, iron deficiency can lead to iron deficiency anemia, which can cause premature birth and low birth weight. Fortunately, this condition is easy to correct with dietary sources or supplementation. Foods containing iron include red meat, poultry, pork, seafood, beans, and many vegetables such as spinach, kale, and other leafy greens. Eggs and nuts also contain iron.
Critical prenatal vitamins and nutrients:
6. Iodine
Iodine is a trace element, meaning that only a tiny amount is required for health, but don’t let that fool you into thinking it’s unimportant. During pregnancy, your body needs more iodine to produce enough thyroid hormone, a key component in your baby’s brain development. Deficient levels of iodine during pregnancy have been associated with decreased child IQ and school performance. Iodine is found in seafood, dairy products, and iodized salt. Since iodine deficiency is a concern during pregnancy, it is included in many prenatal vitamins.
Critical prenatal vitamins and nutrients:
7. Choline
Choline is another essential nutrient for brain development and function. It’s a multitasker that helps build the structure of brain cells and aids in facilitating the ‘communication’ system of your baby’s brain. Choline helps brain cells’ talk’ to each other by synthesizing acetylcholine, a neurotransmitter vital for brain and nervous system functions, including memory, mood, and muscle control. Choline acts as a ‘shield’; a study reveals that it can protect your baby from future health issues like neural tube defects.
Choline is in many foods you might already be eating: eggs, red meat, fish, poultry, milk, and certain legumes and nuts are all good sources. High-quality prenatal vitamins contain Choline because it’s such an essential nutrient. Statistics show that less than 10% of pregnant women in the U.S. are getting the American Medical Association’s recommended daily intake of 450 mg.
One-A-Day Prenatal Advanced Complete Multivitamin with Brain Support might be right for you.
Searching through hundreds of brands of prenatal vitamins can be tedious; one product that stands out in the market is Prenatal Advanced Complete with Brain Support by One A Day®.
This prenatal vitamin goes above and beyond by including standard multivitamins plus Choline, DHA, and folic acid – “brain-building essentials.” It provides 110 mg (20% of Daily Value) of Choline– double what most leading brands contain (0-55mg). This powerful prenatal multi-vitamin also contains Vitamins A, C, E, Thiamin, Niacin, B6, B12, and Iron, Calcium, Zinc, Magnesium and more. One A Day products are rigorously tested with over 100 quality checks and formulated by experts.
One A Day is owned by Bayer, a 160-year-old life sciences company that invented aspirin and began selling it worldwide in 1899. Bayer’s stated purpose is “Science for a better life.” Prenatal Advanced Complete with Brain Support does precisely that. It takes what’s currently known about nutritional needs during pregnancy and provides these needs in a convenient form and proper dosage.
It’s not about eating more for two- it’s about what you eat for two.
Researchers agree that nutrition affects pregnancy outcomes, but you don’t have to be a doctor to understand that successful pregnancies are directly linked to sound nutrition – it simply makes sense that what you eat affects your baby. A healthy diet for pregnancy comprises nutrient-dense, whole foods containing essential nutrients, including Vitamin D, Omega-3 fatty acids, folate, calcium, iron, iodine, and Choline.
Taking prenatal vitamins is a simple step that can profoundly impact your baby’s health. By providing essential nutrients, these vitamins can help ensure a healthy pregnancy and give your baby a strong start in life. Additionally, if you’re not pregnant yet but are planning to become pregnant, consider starting a regimen of prenatal vitamins as soon as possible. Lastly, remember that every pregnancy is unique, so consult your healthcare provider before taking any vitamins or supplements. Here’s to a healthy and happy pregnancy!
For further research:
American Pregnancy Association – Prenatal Vitamins
Today’s Dietitian Magazine – Omega-3 Fats and Pregnancy — Health Benefits for Both Mom and Baby
Cleveland Clinic – Anemia During Pregnancy: Symptoms, Risks & Prevention.
PMC – The impact of maternal iron deficiency and iron deficiency anemia on child’s health
WHO – Nutrition: Effects of iodine deficiency.
The Seattle Times – Choline: The essential but forgotten nutrient
Important Note: The information contained in this article is for general informational purposes only, and should not be construed as health or medical advice, nor is it intended to diagnose, prevent, treat, or cure any disease or health condition. Before embarking on any diet, fitness regimen, or program of nutritional supplementation, it is advisable to consult your healthcare professional in order to determine its safety and probable efficacy in terms of your individual state of health.
Regarding Nutritional Supplements Or Other Non-Prescription Health Products: If any nutritional supplements or other non-prescription health products are mentioned in the foregoing article, any claims or statements made about them have not been evaluated by the U.S. Food and Drug Administration, and such nutritional supplements or other health products are not intended to diagnose, treat, cure, or prevent any disease.
