Vitamins and other nutrients during pregnancy are important to be fulfilled. This is because the fetus mem needs adequate nutrition, in order to grow and develop into a baby whose hat. To comply, this vitamin supplement can be a complement to your diet.
Health experts and doctors agree, eating healthy and diverse foods is the best way to get the vitamins and minerals your fetus needs during pregnancy. Even so, your body may still lack the major nutrients the fetus needs to grow to its full potential. That is why some pregnant women’s supplements and vitamins are needed to fill that void.
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Supplements for pregnant women contain many vitamins and minerals, but some of the most important ingredients most needed by pregnant women of pregnancy supplements are folic acid, vitamin D, calcium, and iron.
Sufficient folic acid is needed to prevent the occurrence of neural tube defects (NTD), ie defects in the baby’s nervous system. NTD usually begins to develop in the first 28 days after conception. In those days, most women did not even realize that they were pregnant. That’s why for women who are trying to get a child or undergoing a pregnancy program, it is advisable to consume 400 -800 micrograms of folic acid daily until a pregnancy reaches the age of 3 months.
You can get natural folic acid from the foods you consume, such as green vegetables, cereal or wheat, beans, and oranges. But folic acid in the form of supplements or tablets is more easily absorbed by the body. Therefore, although a balanced nutritional pattern is fulfilled, folic acid supplements are still provided for pregnant women to meet these essential nutritional needs.
Vitamin D and Calcium
Pregnant women or those who are breastfeeding, are advised to consume 10 micrograms of vitamin D and 1,000 mg of calcium daily. Vitamin D and calcium play a major role in healthy bones and teeth. Pregnant women need vitamin D and more calcium during pregnancy to support baby’s bone growth.
Vitamin D deficiency makes children vulnerable to abnormal bone growth. Calcium is also needed by pregnant women. The calcium consumed by pregnant women will be used by the fetus to form bone. Calcium can be found in foods such as tofu, tempeh, red beans, soy milk, milk, cheese, yogurt, green leafy vegetables, sardines, salmon, and nuts.
You can also get vitamin D naturally from fish such as salmon and sardines, eggs, and meat. Basking in the sun is also the best source of vitamin D for your body.
Pregnant women need enough iron to form red blood cells because the red blood cells carry oxygen to all parts of the body and also to your baby. Iron deficiency will cause anemia that can make pregnant women constantly feel tired, dizzy, weak, and pale. In addition, iron as a nutritional intake of pregnant women is also very important for the growth of the fetus. Iron deficiency during pregnancy makes the baby’s risk of anemia after birth is higher. This condition also increases the risk of the baby to be born prematurely and born with low weight.
Supplements to increase iron can cause side effects such as constipation, diarrhea, and interfere with the absorption of other nutrients the body needs. Try to get iron from natural sources first, such as lean meats, dark green leafy vegetables, dried fruits, and nuts. But if still not enough, doctors can advise taking iron supplements.
Best Pregnancy Supplements
In general, the supplements you need during pregnancy are recommended to contain the following vitamins and minerals.
- 400 units of vitamin D.
- 250 milligrams of calcium
- 400-800 micrograms of folic acid.
- 30 milligrams of iron.
- 2 milligrams of copper.
- 2 milligrams of vitamin B6.
- 15 milligrams of zinc.
- 50 milligrams of vitamin C.
Even so, always remember to ask each supplement that you drink to your obstetrician. Through proper examination, your doctor will know which vitamins and minerals your body and fetus need most.
Remember that vitamin supplements of pregnant women are complementary and not a substitute for your diet. In addition, do not take vitamins in doses that are too high or exceed the recommended, because it can actually be bad for you and the baby.