Nutritional Supplements for Pregnant Women | Oh Mama Matrona

For expectant mothers, diet alone may not be sufficient, and it is necessary to turn to nutritional supplements for pregnant women.

During pregnancy, the needs for energy, vitamins, proteins, and minerals increase. Therefore, the maternal diet must provide nutrients in adequate amounts for the baby's development and to maintain your metabolism throughout the 9 months of gestation. When this is not the case, dietary supplements should be considered.

There are countless supplements on the market for pregnant women that claim to meet the nutritional needs of both the mother and the proper development of the baby.

If you didn’t know, during pregnancy, the nutritional needs of mothers increase significantly, and some of these supplements are necessary.

I say “some” because not all nutritional supplements are suitable or necessary for every pregnant woman. Therefore, it is essential that the professional monitoring the pregnancy, such as your midwife, evaluates you individually before recommending their use.

It is very important to clarify that, although they are often called supplements, these products are actually “dietary supplements for pregnancy” and that they do not replace a balanced diet.

These nutritional supplements are prescribed to pregnant women as support in case of difficulty obtaining the necessary nutrients through diet.

Nutritional Supplements for Pregnant Women

As I explained, during pregnancy it is important to follow a varied, balanced, and healthy diet that includes proteins, complex carbohydrates, fruits, vegetables, dairy products, and healthy fats… In other words, foods that provide essential nutrients, both for you and for the proper development of the baby. Additionally, you should stay hydrated by drinking at least 2 liters of water a day.

However, it is important to consider the recommendations regarding their use, as not all supplements are necessary or beneficial. You can consult more information on this topic in this document from the Ministry of Health.

Nevertheless, a well-chosen vitamin and trace element supplement can contribute to a much more complete nutrition. Therefore, if you are pregnant, you may need one or several of these dietary supplements:

Folic Acid

One of the nutritional supplements for pregnant women that you may be familiar with is folic acid, which is a B vitamin (vitamin B9) and plays a fundamental role in cell production and division.

It helps in the formation of DNA and contributes to the proper growth of cells. For this reason, it is essential for the development of tissues and organs, both in the mother and in the fetus.

The benefits of folic acid are numerous during pregnancy. One of the most notable is its ability to prevent neural tube defects in the fetus (the structure that gives rise to the brain and spinal cord), such as spina bifida.

Especially in the first trimester of pregnancy, folic acid becomes an indispensable ally for the baby's development. For this reason, specialists recommend taking it even before conception, three to four months prior to actively trying to conceive.

Advice for Pregnant Women

If you are going to take folic acid, make sure it is in its active form. That is, already metabolized for more effective absorption.

Iron

Another nutritional supplement you may recognize is iron, an essential mineral for the production of hemoglobin, which transports oxygen to the cells. During pregnancy, the mother's blood volume increases, and with it, the need for iron to ensure that both she and the fetus receive enough oxygen.

Iron deficiency can cause fatigue and anemia (dilutional anemia, especially in the second and third trimesters). Therefore, in some cases, an additional dose is recommended.

2 Tips to Improve Iron Absorption:

• Take it with foods rich in vitamin C, such as citrus fruits, peppers, or strawberries, as this enhances absorption.
• Avoid taking it with dairy products, as calcium hinders iron absorption.

Calcium and Vitamin D

Calcium and vitamin D are involved in the development of the baby's bones while preventing bone mass loss in the mother. Therefore, they should not be missing among the nutritional supplements for pregnant women.

Calcium is essential for the formation of the bones and teeth of the fetus, while vitamin D facilitates calcium absorption in the body and contributes to the proper functioning of the immune system.

During pregnancy, it is difficult to achieve optimal levels of vitamin D solely through sun exposure or diet, so it is common to recommend a supplement of this vitamin.

DHA (Docosahexaenoic Acid)

This omega-3 fatty acid is important for the development of the baby's brain and vision. It is naturally found in blue fish, nuts, and avocados.

Iodine

During pregnancy, the need for iodine increases because the mother must produce more thyroid hormones, both for herself and for the baby's development.

Iodine deficiency can increase the risk of problems such as maternal hypothyroidism, which can have negative effects on the cognitive and physical development of the baby.

Magnesium

Magnesium is an essential mineral during pregnancy and plays an important role in the health of both the mother and the baby. It helps reduce the risk of complications such as preeclampsia and premature birth, and also contributes to reducing cramps and muscle discomfort that many women experience during pregnancy.

Additionally, magnesium is fundamental for the formation of tissues, muscles, and bones, and participates in regulating blood sugar levels and the mother's blood pressure.

Zinc

Although it may not be as popular as folic acid or iron, zinc is essential for cell growth, DNA synthesis, and the development of the baby's nervous system.

In summary, there are numerous nutritional supplements for pregnant women that can complement a healthy diet. It is important to emphasize that eating healthy and varied is the best way to obtain the vitamins and minerals you and your baby need. However, it is often necessary to take prenatal vitamins or dietary supplements.

If you have questions about whether you are taking the right supplements, you can hire the services of one of our midwives from the Oh Mama Matrona team.