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11 Nutrients for Pregnant Women
Teri Cochrane on
Many women in the U.S do not meet the recommendations for nutrition before and during pregnancy. This is where supplements come in. Many women take prenatals, but it's very tough to depend entirely on just a prenatal.
This is because many prenatal supplements don't have everything that you need, and if they do, it is usually in small doses. This can all seem very complex for moms-to-be, but my advice is simple. Try to eat the best you can to not only support your general health, but to support your reproductive system and your children-to-be, and take key supplements to make sure you are getting the nutrients you and your growing baby need.
The list of supplements I recommend below will hopefully give you a good idea for what to look for. I also recommend the Thorne Basic Prenatal.
Vitamin B12: 2.6mcg. Needed for DNA synthesis and to prevent neural tube defects.
Folic Acid/Folate: 400mcg to 1000mcg. Provides placental support, prevention of spina bifida and other neural tube defects
Vitamin B3 (niacin): 18mg to 35mg. Important for skin, nerves and digestion.
Vitamin B6 (pyroxidine): 1.9mg to 100mg. Helps with formation of red blood cells. May help reduce morning sickness.
Vitamin B1 (thiamin): 1.4mg. Important in energy and nervous system function.
Vitamin B2 (riboflavin): 1.4mg. Important for energy, eyesight and skin.
Calcium: 1000mg to 1300mg: Important for health, bones and teeth. Also helps in prevention of blood clots and needed for muscle and nerve function.
Vitamin E: 15mg to 1000mg. Needed in formation and usage of red blood cells. Needed for usage in muscles.
Vitamin C: 80mg to 2000mg. Involved with immune system function and helps with iron absorption.
Iron: 27mg. Involved with production of hemoglobin. Helps prevent anemia. Prevention of low birth weight and premature delivery.
Zinc: 11mg to 13mg. Involved in production of insulin and enzymes.
Note: before taking any supplement, consult with your primary care practitioner.
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