Pregnancy vitamins: important vitamins when pregnant

The nutritional requirements of vitamins and minerals increase in pregnant women. It is therefore important to adapt your diet from the start of pregnancy (and even before!) To preserve your health and that of the unborn baby.

During pregnancy, energy needs increase over the trimesters, “70, 260 and 500 kcal / day on average in the 1st, 2nd and 3rd trimester respectively ”, reports the National Agency for Food, Environment and Occupational Health Security (ANSES). But that's not all. Pregnant women also need to increase their intake of certain vitamins, minerals and trace elements to prevent the risk of birth defects in the fetus or obstetric complications. Review of vitamins, minerals and trace elements essential during pregnancy.

Which vitamins during pregnancy?

Vitamin B9 or folic acid

Vitamin B9 plays an important role in our body. It contributes to the formation of red blood cells, to the functioning of the nervous system and the immune system. Essential for the production of new cells, folic acid is all the more important during certain periods of life such as childhood, adolescence and pregnancy. Thus, lacking vitamin B9 at the very beginning of pregnancy increases the risk of abnormalities in the closure of the neural tube in the fetus such as spina bifida (poor development of the spine) or anencephaly (absence of a large part of the brain). In France, these abnormalities affect around 1 in 1000 pregnancies. Vitamin B9 deficiency also increases the risk "abnormalities in the development of maternal tissues (placenta, blood circulation), delayed fetal growth, prematurity and low folate reserves in infants", Warns ANSES.

Hence the importance of ensuring your folic acid intake during the first months of pregnancy but also in the months before conception.

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The recommended intake of folic acid for women in the periconceptional period (two months before and two months after conception) is 440 micrograms per day. This vitamin is not manufactured by the body, it must be provided through food. It is found in green vegetables, oilseeds (walnuts, hazelnuts, almonds, etc.), cooked legumes, salads, etc. Normally, a healthy and balanced diet is sufficient to cover vitamin B9 requirements.
However, as a preventive measure, your gynecologist or midwife may prescribe drug supplementation with folic acid (400 micrograms per day) as soon as you announce your pregnancy plan and during the first eight weeks of pregnancy to reduce the risk of neural tube closure defect.

Vitamin D

Vitamin D is important during pregnancy because it allows calcium to bind to the bones. It therefore contributes to the proper formation of the baby's skeleton. In a pregnant woman, vitamin D intake increases by about 30%. This vitamin is produced by the skin upon exposure to sunlight. It is also found in certain foods such as eggs or oily fish (salmon, sardines, mackerel).
Today, routine vitamin D supplementation is not recommended in pregnant women unlike vitamin B9 because "data are limited to directly assess the advantages and disadvantages ” it represents, says the World Health Organization (WHO). However, since vitamin D deficiency is frequent in pregnant women in certain population groups, they are encouraged to adapt their diet to obtain the recommended intakes, especially in winter when exposure to the sun is lower. For its part, the National College of Obstetrician Gynecologists (CNGOF) recommends “vitamin D supplementation in the 3rd trimester of pregnancy, at a single dose of 100,000 IU in a drinking ampoule, especially during the winter ". The WHO points out that a vitamin D deficiency is associated with an increased risk of preeclampsia, gestational diabetes and prematurity.

The European Food Safety Authority (Efsa) also reports an increased nutritional need for vitamins A, B2, B5, B6, B8, B12 and C in pregnant or breastfeeding women. The CNGOF also recommends vitamin K supplementation at the end of pregnancy in women taking drugs that modify the metabolism of vitamin K.

A varied diet is generally sufficient to meet your vitamin needs. If you need supplementation during your pregnancy, it is up to the doctor who follows you to decide.

What minerals during pregnancy?

The iron

During pregnancy, the need for iron increases, but nature is well done since its absorption by the body is greater during this period of life. The recommended intake for pregnant women is 16 milligrams per day. These needs are normally met through food.

Iron is important during pregnancy because it is needed to make hemoglobin, which is responsible for carrying oxygen throughout the body. As the blood volume is greater during pregnancy, the woman needs it more. In babies, iron participates in its proper development through the placenta and the umbilical cord. Low iron stores increase the risk of prematurity and low birth weight.

To avoid running out of it, eat foods that contain it: red meats, egg yolks (to eat cooked to avoid salmonella), seafood (to eat cooked during pregnancy) or even blood sausage black. In France, iron supplementation is not systematic in pregnant women. It is only prescribed in the event of significant risk factors or anemia detected by a blood test. This is why the blood test for iron in pregnant women is frequently requested by doctors.

Calcium

Good calcium intake in pregnant women helps build the fetal skeleton and reduces the risk of high blood pressure. Again, food is enough to cover our needs (950 mg per day). Calcium is mainly found in dairy products. Certain mineral waters are also rich in calcium (content greater than 150 mg).
During pregnancy, it is recommended to eat 3 to 4 dairy products per day among milk, yoghurt, cottage cheese, cheese. The CNGOF reminds that systematic calcium supplementation during pregnancy is not legitimate because it has no demonstrated benefit.

What trace elements during pregnancy?

Iodine

Iodine is necessary for the healthy development of the fetal brain and for the functioning of the mother's thyroid gland (which functions more intensely during pregnancy). The need for iodine increases significantly during pregnancy, especially in the 3rd trimester. They drop from 150 micrograms per day normally to 250 micrograms per day during pregnancy. Problem, in France, the vast majority of pregnant women suffer from a moderate iodine deficiency (about 100 micrograms per day). It is therefore important for each woman to ensure her iodine intake during her pregnancy but also during preconception. This trace element is found in seafood, fish, milk and dairy products. And to season your dishes, think of iodized salt. The CNGOF recommends a "Systematic supplementation of 150 micrograms per day in the absence of maternal dysthyroidism, if possible from the preconception period”.

Zinc

According to WHO, more than 80% of pregnant women worldwide have insufficient zinc intake. “They consume an average of 9.6 mg per day, which is well below the minimum daily levels recommended for the last six months of pregnancy."WHO warns. This is a mild to moderate deficiency as it would normally require 15 mg per day. However, we know that a zinc deficiency in mothers-to-be increases the risk of spontaneous miscarriage, prematurity or prolonged labor time during childbirth. In France, zinc supplementation is not systematic during pregnancy because a diversified diet is sufficient to provide the recommended intakes. The foods richest in zinc are seafood, beef, calf's liver and certain cheeses such as Maroilles or Mont d´Or.

Pregnancy: never consume food supplements without the advice of a doctor

To those who would be tempted to take food supplements to compensate for a possible deficiency in vitamins and minerals, caution! In the absence of proven deficiency (s) diagnosed by a doctor, taking food supplements during pregnancy can be dangerous. ANSES alerted in 2017 to the reporting of cases of neonatal hypercalcemia and congenital hypothyroidism likely to be linked to the consumption of food supplements fortified with vitamin D and iodine, intended for pregnant women. ANSES reminds pregnant women that food supplements should not be taken without the advice of a health professional. The Agency also insists health professionals on the importance of not accumulating sources of vitamins and minerals without regular biological monitoring.

Where can I find food supplements?

Your doctor has prescribed food supplements for you. Here are some safe places to get them:
Your drugstore, a professional can advise you
– Nutripure
– Nutri & co
– 1001 pharmacies

Sources:

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