This article was originally published on GNC.com
You’re thinking about trying to have a baby or you’re currently pregnant and wondering about pregnancy supplements. Nutrition before, during, and after pregnancy is essential for a healthy mum and baby. Certain nutrients are well known, such as folic acid for maternal tissue growth during pregnancy and iron for healthy red blood cell formation. However, other supplements not as commonly talked about are beneficial during this time.
BEST SUPPLEMENTS FOR BEFORE PREGNANCY
Preconception nutrition, or before you become pregnant, has gained traction over the years, highlighting how best to prepare to grow a baby. While pregnancy is a heavy lift for mums, it’s not only on the female to ensure their diets are healthy and loaded with essential nutrients. Male sperm regenerates every 90 days. For male reproductive health, men should exercise and eat a well-balanced diet to meet daily nutritional needs, including zinc, which is required for normal reproductive function (1). To cover the basics, males can take a daily multivitamin along with eating balanced meals and getting adequate exercise. Females should follow the same advice and ensure adequate amounts of folic acid during preconception. Folic acid – Why is folic acid singled out during preconception? Folic acid is involved in the process of developing the central nervous system of the baby, i.e., the brain and spinal cord. The central nervous system starts developing in the first 28 days of the embryo, often before the female has missed her period. Meaning mum likely won’t even know she is pregnant until after the central nervous system has begun to form. Folic acid is also essential for proper DNA formation. For these reasons, folic acid supplementation is recommended. Women with adequate levels of folic acid may the reduce risk of a baby being born with a brain or spinal cord defect.
While not all pregnancies can be planned, these are some tips both mum and dad can incorporate if possible before pregnancy.
BEST SUPPLEMENTS FOR DURING PREGNANCY
Both mum and baby need adequate nutrients to thrive during pregnancy. Mums need the nutrients to have a healthy environment and additional nutrients to support the baby’s growth.
Here are some important supplements to talk to your doctor about incorporating during pregnancy (2): Prenatal Multivitamins – Adding a prenatal multi to your daily routine takes the guesswork out of obsessing over meeting daily nutritional needs. Prenatal multis help fill the gaps and are designed for mums. Prenatal multis have higher doses of key nutrients, such as folic acid and iron to help mum stay healthy and grow the baby.
Omega 3 Fatty Acids– Omega-3s are essential fatty acids, meaning our body does not make them and we must consume them in our diet or take a supplement. Fish is one of the richest sources of omega-3s, but during pregnancy, mum needs to be cautious of mercury levels, therefore supplementation can help provide these healthy fats to the growing baby. Omega 3s during pregnancy, especially DHA, is correlated with healthy brain and eye development (3).
Iron – Iron is a key mineral during pregnancy as its necessary to support placental and fetal needs along with mum’s increased blood volume. Iron has several roles in the body, such as the formation of healthy red blood cells, muscle function, and transporting oxygen. Iron needs sharply increase in pregnant women compared to when not pregnant (4). Be sure to check your prenatal multi for iron levels and adjust as needed. Some prenatal multis have iron already in them.
Calcium and Vitamin D – Calcium and Vitamin D are important nutrients for the development of the skeletal system. To support strong bones, calcium and vitamin D contribute to the necessary bone formation for the baby. Calcium and vitamin D can be challenging nutrients to meet through food intake alone, therefore supplementation can help fill the gaps.
Probiotics – We are all increasingly aware that our friendly bugs in our gut help support lots of the body’s functions. Friendly gut bacteria are also important from conception, to birth, post-birth and through to breastfeeding. Probiotics may have beneficial effects on the infant gut microbiome as well (5).
BEST SUPPLEMENTS AFTER PREGNANCY
After pregnancy, especially if you choose to breastfeed, supplementation can continue to support you and the baby. Breastmilk reflects mum’s daily intake; therefore, supplementation can continue to support meeting the higher nutritional needs. Continuing to take prenatal vitamins, omega 3, iron, calcium and vitamin D, and probiotics are beneficial for the same reasons listed above (6, 7). Here are some additional nutrients and tips to keep top of mind during this special time with your new bundle of joy.
Stay hydrated – Keep hydration drinks around to be sure you get adequate fluid intake. Fun fact, newborn babies don’t need water and meet their hydration needs from breastmilk or formula. Mum should do her best to stay hydrated and if breastfeeding, limit caffeinated beverages to less than 24 fluid ounces (709ml) per day (7).
Healthy snacks and bars – Quick nutrient-rich snacks can make life a bit easier during those late-night feedings. Choose snacks and bars with higher protein to replenish your body along with good sources of vitamins and minerals to meet higher nutritional needs.
Vitamin D for baby – Vitamin D contributes to the maintenance of normal bones and teeth. Vitamin D drops help to provide the infant with their daily needs during breastfeeding because breast milk alone does not provide the infant with their daily needs. If the baby is not being exclusively breastfed, vitamin D will be in their formula and supplementation is not necessary (7). Always consult your healthcare practitioner prior to consumption because of each child’s unique nutritional needs.
Supplementation before, during, and after pregnancy can help support the health of mum and the baby during this precious time of life. While these recommendations are supported in scientific literature, food supplements should not be used as a substitute for a varied and balanced diet and healthy lifestyle. Do not exceed the recommended daily intake. Before taking food supplements, please consult your doctor or pharmacist if you are taking any medication or are pregnant or breastfeeding or trying to become pregnant.
References
Allouche-Fitoussi D, Breitbart H. The Role of Zinc in Male Fertility. Int J Mol Sci. 2020 Oct 21;21(20):7796. doi: 10.3390/ijms21207796. PMID: 33096823; PMCID: PMC7589359.
Prenatal Vitamins. American Pregnancy Association. (2022, December 29). Retrieved from https://americanpregnancy.org/healthy-pregnancy/pregnancy-health-wellness/prenatal-vitamins/
Pregnancy diet: Focus on these essential nutrients. (2022, February 18). Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/in-depth/pregnancy-nutrition/art-20045082?reDate=23012023
Dighriri I M, Alsubaie A M, Hakami F M, et al. (October 09, 2022) Effects of Omega-3 Polyunsaturated Fatty Acids on Brain Functions: A Systematic Review. Cureus 14(10): e30091. DOI 10.7759/cureus.30091
DRI Dietary Reference Intakes. Food and Nutrition Board, Institute of Medicine. Retrieved from https://www.ncbi.nlm.nih.gov/books/NBK222881/
Tang M, Marroquin E. The role of the gut microbiome in the intergenerational transmission of the obesity phenotype: A narrative review. Front Med (Lausanne). 2022 Dec 22;9:1057424. doi: 10.3389/fmed.2022.1057424. PMID: 36619646; PMCID: PMC9812955.
Mayo Clinic. Breastfeeding nutrition: Tips for mum. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/infant-and-toddler-health/in-depth/breastfeeding-nutrition/art-20046912#:~:text=Opt%20for%20protein-rich%20foods%2C%20such%20as%20lean%20meat%2C,will%20change%20the%20flavor%20of%20your%20breast%20milk.
American Pregnancy Association. Postnatal Vitamins While Breastfeeding. Retrieved from https://americanpregnancy.org/healthy-pregnancy/breastfeeding/postnatal-vitamins-while-breastfeeding/
