Supplementation during pregnancy is one of those issues that is often forgotten or downplayed. Unfortunately, not everything can be obtained from the diet in 100%, although it forms the basis of a healthy lifestyle. It must be remembered that during this period the need not only for energy or macronutrients increases, but also for vitamins and minerals.
Supplementation in pregnancy
It would not be an exaggeration to say that we eat for two. The mother's good health is crucial for the course of pregnancy and foetal development. It is said that the intestinal bacterial flora plays a special role, which is also of great importance in the context of our child's immunity.
Of course, a proper diet is the basis, and supplements will help to make up for deficiencies that may result from increased needs and possible deficiency states. For this reason, it is a very good idea to make sure that digestive and food-related problems are eliminated even before pregnancy.
Many organisations around the world recommend taking additional supplements, which is unfortunately often downplayed. Of course, pregnancy is not an illness, but it cannot be denied that it is a special condition. The most common recommendations concern folic acid and iodine. Nevertheless, there are other ingredients for which it is worth considering supplementation.
Either way, everything should take place under the supervision of a specialist and, ideally, a good dietitian. Before pregnancy, it is good to have some tests done in order to determine the state of our body.
- glucose + insulin (fasting),
- 25ohd3,
- folic acid + vitamin B12,
- iron (with ferritin),
- full thyroid panel.
Depending on the results, a good option may be to introduce supplementation even before pregnancy. Leaving aside the fact that not every pregnancy is planned, some nutrients from food may be relatively poorly absorbed. This is quite often noted in the case of folic acid, which can also be taken with methylfolate (especially in the case of methylation issues), although folate dosage should be strictly controlled (above all in the first trimester).
Which supplements should you pay attention to during pregnancy?
Let's start with the most obvious ones, which are most often recommended and apply to most pregnant women.
- Folic acid (vitamin B9). This acid is the synthetic form of the so-called 5-MTHF, that is, the active form of vitamin B9, which has very good bioavailability. In short, during the methylation process, folic acid is converted into the final metabolite, that is, the aforementioned active form. Nevertheless, this does not mean that everything will be converted into the form we are interested in. For this reason, it is sometimes recommended to use, for example, a combination of folic acid with methylfolate. Dosage depends on many factors (including methylation, the condition of the digestive system, body weight, trimester, or its level in the body). Experts emphasise that adequate amounts of folates contribute to a reduction in the risk of heart defects in the child. As far as the mother is concerned, it may lower the risk of miscarriage and pre-eclampsia.
- Iodine. This element is linked to thyroid function, more specifically to the hormones it produces. What is more, the production of thyroid hormones increases during pregnancy. Greater amounts of iodine are used, but also removed from the body. In addition, there is the need to provide it to the fetus. As you can see, the requirement increases, so supplementation is often indicated. It is worth bearing in mind that, among other things due to location and thus the availability of products and dietary preferences, Poles are in a risk group for deficiency. Proper dosing reduces the risk of neurodevelopmental damage. Moreover, this also lowers the risk of miscarriage.
- Vitamin D3. The fact is that a large percentage of the population is at the lower end of vitamin D levels or struggles with deficiencies. You have certainly already come across the statement that vitamin D3 supports bone mineralisation – this applies to both the mother and the child. Less is said about the fact that it is of great importance for the immune system, including immune adaptation during pregnancy. In addition, it has been confirmed that adequate amounts supplied during foetal development can support the child's immunity in the early period of life.
- Iron. During pregnancy, the requirement for iron also increases significantly. Monitoring the level of this element, and often also supplementation, is so important because a pregnant woman's body undergoes a whole range of physiological changes. As a result, the risk of anaemia caused by iron deficiency (the so-called sideropenic anaemia) increases. Of course, the need for this element increases, and if we have not previously eliminated food-related absorption problems, then appropriate supplementation is all the more indicated.
- Omega 3. It has long been known that Omega 3 fatty acids are particularly important for the nervous system and the brain. This applies both to prevention and protection, as well as to their more efficient functioning. Of course, this refers to EPA and DHA fatty acids, although DHA plays an important role during pregnancy. They are also crucial for a child's development, especially the brain and mental functions. Adequate amounts of DHA contribute to a reduction in the risk of psychomotor disorders and those related to the myelination of nerve cells. Moreover, Omega 3 supplementation will be a good idea before pregnancy as well, because it is important both for foetal development and also has an effect on later development (including learning ability).
Other ingredients whose supplementation is worth considering during pregnancy
If it has been confirmed that deficiency states of any of the ingredients listed below are present (e.g. due to a not very rich or balanced diet), then, depending on the case, it is worth considering taking:
- magnesium,
- zinc,
- vitamin B12,
- calcium,
- selenium,
- choline.
