Vitamins during pregnancy

During pregnancy, it is important that your unborn child is supplied with sufficient vitamins such as folic acid and vitamin B on a daily basis. Here you can find out which vitamins, minerals and trace elements you should not do without.

Vitamins, minerals and trace elements: The right diet during your pregnancy!

Surely you know this too – you search the Internet for useful information on a certain topic and you end up reading 50 different statements. Below we have compiled the most important nutritional recommendations for you on the subject of vitamins and nutrition during pregnancy.

What are vitamins?
Vitamins are essential substances that your body cannot produce itself and therefore have to be supplied through food. They are divided into fat-soluble and water-soluble vitamins. In order to be able to absorb the fat-soluble vitamins, our body also needs fatty acids, which we can absorb through food. Vitamins do an enormous amount of work in the areas of metabolism, growth, reproduction of our DNA and cell renewal and are not only important for all of our health during pregnancy.

Which vitamins are particularly important during pregnancy?
For the sake of you and your child, you must ensure a balanced diet rich in vitamins during pregnancy. The vitamins of the B complex, vitamins C and D and folic acid are indispensable here, as they have the greatest influence on the development and health of your unborn child .

Healthy eating during pregnancy

Even if you feel an increased appetite, especially at the beginning of your pregnancy: The need for nutrients during pregnancy is significantly increased – but the energy requirement is hardly. In order to avoid unnecessary and even dangerous weight gain, it is best to reach for foods with a high nutrient content. These include

  • fresh fruit, especially citrus fruits
  • Vegetables like tomatoes, spinach, red beans, red peppers, broccoli, fennel
  • lean dairy products
  • whole grain products
  • Fish, mussels and seafood such as shrimp
  • wheat germ
  • soybeans
  • potatoes
  • poultry
  • and green tea.

Appropriate vitamin preparations can be purchased in a pharmacy as a dietary supplement – however, we recommend giving preference to nutrients from natural sources . If you take medicines during your pregnancy, please seek comprehensive advice from your doctor before buying vitamin tablets in order to be able to rule out interactions.

folic acid

A current nutritional study clearly shows that we consume too little folic acid. Over 80% of Germans have a folic acid deficiency . This can have fatal consequences: neural ear defects (malformations of the spinal cord and brain) and even miscarriages are possible. If you already want to have children , i.e. before pregnancy, you should start consuming folic acid regularly. The most important point here is a constant supply, since our body can only store small amounts. You can supplement folic acid additionally, but not exclusively, in the form of food supplements. In the first trimester of pregnancy, the embryo develops rapidly and is particularly susceptible to undersupply –Folic acid should therefore be your main focus in the first 3 months of pregnancy . The recommended daily dose is 600 micrograms.

Vitamin B-Komplex

Another miracle for your body is the vitamin B complex, which includes vitamins B1, B2 and B6 . Our body needs these vitamins as coenzymes for metabolism and they control important functions in the nervous system , control skin functions and support growth and blood formation. The daily requirement for vitamins of the B complex is slightly increased during your pregnancy, but an undersupply is very rare. Read here which foods are particularly suitable as vitamin B suppliers >>

Vitamin C

Of this series, vitamin C is probably the best known – found in fresh citrus fruits and red peppers, it protects you and your unborn child, strengthens the immune system and scavenges free radicals.

calcium

The mineral calcium is particularly important in the second trimester of pregnancy as the skeleton begins to ossify. Calcium plays a key role in its development and there is a very high need for calcium both during pregnancy and while breastfeeding .

Requirements

Iron is particularly important for the formation of the protein hemoglobin, which ensures that all cells are supplied with sufficient oxygen . Women between the ages of 15 and 50 are most often affected by iron deficiency, since monthly menstruation and pregnancy almost double the iron requirement. It should be noted that iron requires vitamin C for absorption . This means that pregnant women in particular should always ensure they are getting enough iron and vitamin C.

Vitamin A

Vitamin A plays a key role in the development of cells – a deficiency can lead to growth disorders.

Vitamins D and E

The “sun vitamin” D and vitamin E are essential for cell growth in the immune system, cell protection and healthy teeth and bones . Just 10 minutes of daylight is enough to cover your daily vitamin D requirement

potassium and magnesium

Two other trace elements that affect a number ofTolfioow processes in your body and that of your unborn child. They promote digestion, improve myocardial activity and transfer important nutritional components into the interior of the cells.

iodine

Also known as iodide. Its function relates mainly to the build-up of thyroid hormones , and it also has a supporting effect in the areas of cell growth and organ development . During pregnancy, the body needs a higher amount of iodine than usual – the daily requirement jumps from around 200 micrograms to 230 micrograms. For breastfeeding women, the dose is even 260 micrograms.

Zink

Zinc mainly acts as a support for many other enzymes. Zinc deficiency often occurs in the last trimester of pregnancy, which must be compensated for, since a zinc deficiency increases the risk of malformations .

sodium

Just like zinc , sodium helps the body absorb and process other important enzymes . However, you should exercise caution with sodium: an oversupply of sodium is quickly achieved. This oversupply is not dangerous, but it can lead to unpleasant side effects such as water retention, tiredness and dizziness.

Crystal Waston MD

Crystal Waston has a degree in Cross Media Production and Publishing. At vital.de she gives everyday tips and deals with topics related to women's health, sport, and nutrition.

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