The feeling of being pregnant can be different for every woman. Some women immediately feel different as soon as they are pregnant, while others only realize that they might be pregnant much later. And one feels perfectly fine for nine months and the other is best friends with the toilet bowl for nine months.
Either way, it’s important to make sure you’re getting enough nutrients during pregnancy to support both your own and your baby’s health. Your body needs more energy, protein, vitamins and minerals than normal, so during your pregnancy, eat a lot of food with important nutrients and, if necessary, use supplements to make up for any deficiencies.
What supplements during pregnancy
Not sure which supplements and vitamins to take? No stress! Here you will find the most important supplements for during pregnancy.
Vitamin B11
One of the first supplements you should take during pregnancy is vitamin B11. Vitamin B11 is also called folic acid. Folate is an essential nutrient vital for healthy pregnancy and fetal development. During pregnancy, the mother’s body needs extra folic acid to aid in the development of the placenta and the development of the brain and nervous system of the fetus.
Folic acid is therefore one of the most important supplements that a pregnant woman should take. A deficiency of folic acid can, among other things, lead to spina bifida in the baby. In fact, taking enough folic acid before pregnancy and during the early weeks of pregnancy has been shown to reduce the risk of these birth defects.
Van Vitamin B11 should be taken in 400 micrograms per day from the moment you want to become pregnant until the tenth week of your pregnancy.
Iron
During pregnancy, the body needs extra iron to make the mother’s and baby’s blood. This is because your body produces extra red blood cells and because your growing baby and the placenta also need the mineral. Iron deficiency can lead to anemia in the mother and premature birth or low birth weight in the baby.
This is also one of the important supplements during pregnancy, especially when the iron level in your blood becomes low. With an iron supplement you can replenish it to the right level. Iron tablets often cause constipation. In that case, liquid iron elixirs can help replenish iron levels.
Calcium
Calcium is an important mineral for the development of the baby’s bones and teeth, as well as for muscle function, blood clotting and nerve conduction. If the mother does not get enough calcium, the baby will take it from the mother’s bones, which can lead to osteoporosis in the mother. A lack of calcium can also lead to muscle cramps and increased blood pressure in the mother.
Dairy products, dark leafy greens and nuts are good sources of calcium. And you can possibly supplement this with a supplement that contains calcium.
Vitamin D
Vitamin D is also important during your pregnancy. Vitamin D is a nutrient that plays an important role in bone, muscle and immune health. Vitamin D deficiency can lead to an increased risk of preeclampsia, gestational diabetes and premature birth.
The recommended daily amount of vitamin D is 10 micrograms. Sunlight is the best source of this vitamin. Your body can make vitamin D itself from this. But when you don’t get out enough or when the sun shines less, it’s best to take a supplement. Choose a vitamin D3 supplement, because this is the most natural form. Your body can easily convert this to the active form.
Omega-3 fatty acids
Omega-3 fatty acids are an essential dietary component that play an important role in fetal development, especially during the last trimester of pregnancy.
You have extra for the development of your child’s brain and eyes omega 3 needed during your pregnancy. It is about double the amount of what you normally need, or 400 milligrams per day.
Although you can get omega-3 fatty acids from foods such as oily fish, nuts and seeds, it can be difficult to get enough omega-3 fatty acids during pregnancy. Therefore, it may be helpful to take a supplement containing EPA and DHA, the dosage of which depends on the individual needs of the woman and her gestational age.
It is important to know that a good algae oil contains both forms of active omega 3, namely EPA and DHA. It is also useful to know that the omega 3 in krill oil is particularly easy to absorb, so you need less of it. You can therefore suffice with a lower dose.
Supplements during pregnancy
Supplements during pregnancy are a simple yet helpful way to ensure that you and your baby are getting all the nutrients needed for a healthy pregnancy. It is of course important to keep in mind that taking supplements is not a substitute for a healthy diet. Always consult an expert if you are not feeling well or have nutrient deficiencies!
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