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- Introduction
- B group vitamins
- Folic acid
- Vitamin C
- Vitamin D
- Calcium
- Iodine
- Iron
- Magnesium
- Zinc
- Omega-3 essential fatty acids
There are several nutrients (vitamins, minerals and others) that are especially important in pregnancy, as they are involved in cell reproduction and division, providing oxygen and nutrients to the unborn foetus and ensuring certain defects (neural tube defects) are avoided. All nutrients (vitamins, minerals and other nutrients) are important to have in adequate levels, but some have an increased significance for the pregnant woman.
Here is a list of the most important nutrients for pregnant women and also those women who are trying to conceive (all recommended daily intakes are for pregnant women and are daily amounts of each nutrient) below.
The B vitamins (thiamin, riboflavin, niacin, pantothenic acid, pyridoxine, cobalamin) are all necessary for the unborn infant as they enable the carbohydrates coming through the placenta to be converted into glucose and used as energy to help the foetus grow and develop properly.
- Niacin (vitamin B1), riboflavin (vitamin B2), thiamin (vitamin B3), in particular, are involved in the conversion of carbohydrates to glucose for energy
- RDI Vitamin B1 - 1.4mg
- RDI Vitamin B2 - 1.4mg
- RDI Vitamin B3 - 18.0mg
- Pantothenic acid (vitamin B5) is important to enable the production of healthy red blood cells and to manufacture vitamin D
- RDI Vitamin B5 - 6.0mg
- Pyridoxine (vitamin B6) helps the unborn foetus make new body cells, assisting in growth and development
- RDI Vitamin B6 - 1.9mg
- Cobalamin (vitamin B12) is needed to help folic acid make healthy red blood cells, which means both the pregnant mother and unborn child have adequate blood supply for a healthy pregnancy
- RDI Vitamin B12 - 2.6mcg
Best food sources: milk, egg, cheese, meat, wholegrains, legumes
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- Folic acid is involved in managing and maintaining healthy cell division and reproduction (which is why it is so important for the developing foetus)
- Folic acid is also important for ensuring the red blood cells are healthy and well-formed, which is essential for a pregnant woman as she needs her blood cells healthy and functioning, to ensure adequate nutrients and oxygen are being delivered to the growing foetus
- RDI Folic acid - 600mcg
- Best food sources: green leafy vegetables (especially spinach), lentils, dried beans, navy beans, oranges, folate-fortified breakfast cereals and pasta, wheat germ, avocado, peanuts, mil
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- Vitamin C helps the body absorb iron from all food sources (both meat - haeme and plant - non-haeme), but especially from plant sources, which is vital, as blood volume increases by almost 50% during pregnancy
- Vitamin C helps produce collagen, the substance that helps keep all the body’s bones, muscles and other tissues together, which is why it is necessary for the unborn and growing foetus
- RDI Vitamin C - 80-85mg
- Best food sources: guava, red capsicum, papaya, orange, orange juice, broccoli, green capsicum, strawberries, grapefruit, rockmelon, mango, tomato, tangerine
- Vitamin D is necessary to help the body absorb the calcium from foods which is necessary for both the pregnant mother and unborn foetus, so that calcium is not leeched from the mother's bones and teeth to provide the calcium the unborn child requires
- Vitamin D helps to deposit the calcium into the bones and teeth of both mother and unborn foetus, to help make them stronger and resilient
- RDI Vitamin C - 200IU (5mcg)
- Best food sources: mainly sunlight (uncovered skin with no sunblock for about 10-20mins, before 10am and after 3.30pm every day), but it can also be found in cheese, eggs, fortified milk, margarine and breakfast cereals, sardines, salmon
- This mineral is essential for building healthy bone and teeth, something which the growing foetus needs and to ensure your own bone mass is preserved (if your calcium intake is not adequate, your body will withdraw calcium from your bones to send to the growing foetus, which is not ideal)
- Research suggests that pregnant women who are deficient in calcium are more likely to develop toxaemia and high blood pressure (which is also associated with pre-eclampsia) than women who do get adequate calcium in their diet
- RDI Calcium - 1300mg (< 18yrs), 1000mg (> 18yrs)
- Best food sources: milk, cheese, yoghurt, dark green leafy vegetables (kale, rocket, spinach, bok choi, broccoli), canned salmon and sardines with the bones, calcium-fortified soy and tofu, whole grains, dried figs, almonds, brazil nuts, chick peas, sesame seeds
- This mineral is required for a healthy thyroid in both pregnant mother and unborn child
- Iodine is also necessary for healthy brain development and prevents health conditions such as cretinism (a condition that retards brain growth and development ) in the unborn foetus
- RDI Iodine - 220mcg
- Best food sources: iodised salt, seaweed (nori and others), fish, molluscs, crustaceans
- Iron is the mineral that is necessary to help carry oxygen in the haemoglobin of the red blood cells
- The mineral iron is required to create haemoglobin, which is essential for pregnant women whose blood volume can increase by up to 50%
- Iron is necessary to help carry oxygen and all the nutrients to the unborn foetus
- Eating foods rich in vitamin C will help the body better absorb the iron in food or supplements, but taking an iron supplement with tea or coffee may decrease its absorption
- RDI Iron - 27mg
- Best food sources: lean red meat, liver (especially beef), eggs, poultry, iron-fortified grain products, leafy green vegetables
- This mineral is important to enable a variety of enzymes to function correctly, including producing enough energy, which is necessary for the growing foetus
- Magnesium is required to enable cells in muscles and nerves to relax and contract normally, necessary for the growing foetus, but also for the pregnant mother’s body too
- RDI Magnesium - 400mg (<18yrs), 350mg (19-30yrs), 360mg (>30yrs)
- Best food sources: spinach, peanut butter (natural), pecans, black-eyed peas, lima beans, whole wheat bread, parsnips, whole wheat spaghetti, almonds, cashews, chickpeas, sesame seeds
- This mineral is necessary for pregnant women is it promotes cell reproduction, growth and repair
- Zinc is really necessary for the unborn foetus, as it is required for cell growth and brain development
- RDI Zinc - 13mg (<18yrs), 11mg (>18yrs)
- Best food sources: meat, seafood (especially oysters), liver, eggs, milk. Whole grains, legumes and miso also contain zinc, but in a form that is harder for the body to absorb
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- RDI Omega-3 - there is no RDI (recommended to eat oily fish - salmon, mackerel, herring, tuna, trout - three times a week and include some of the food other sources each day)
- Best food sources: oily fish (salmon, mackerel, herring, tuna, trout), avocados, hazelnuts, walnuts, pumpkin seeds, sunflower seeds, extra virgin olive oil, canola oil (be sure to use only GM free), sunflower oil
Last reviewed: 21 November 2008 || Last updated: 21 June 2009
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references
- Duyff, RL. American Dietetic Association: Complete Food and Nutrition Guide, 2nd edition. John Wiley & Sons, NJ USA
- Osiecki, H. The Nutrient Bible. Bio-Concepts Publishing QLD, 2002
- Osiecki, H. The Physicians Handbook of Clinical Nutrition. Bio-Concepts Publishing QLD, 2002
- Whitney EN, Cataldo DB, Rolfes SR. Understanding Normal and Clinical Nutrition, 6th Edition. Wadsworth/Thomson Learning, 2002
NOTE: Mega doses of vitamins, minerals, amino acids, or other supplements cannot cure illnesses and in fact can be very dangerous and produce toxic side effects and interfere with medicine you are taking. Always ensure you consult your doctor before taking any type of nutrient supplement.
Disclaimer: This guide is not intended to be used for diagnostic or prescriptive purposes. For any treatment or diagnosis of illness, please see your doctor.
