Pregnancy is a time of significant physical, emotional, mental, and maybe even spiritual changes, and maintaining the health of both mother and baby is essential. As someone who was just recently pregnant, I can tell you first hand. One of the key components to ensuring a healthy pregnancy is proper nutrition. While a balanced diet is always important, sometimes it’s difficult to get all the essential nutrients from food when all you want is pickles and ice cream. Or spicy fried chicken if you’re pregnant like me. This is where supplements can be beneficial.
In this blog, we’ll explore the importance of supplements in pregnancy, the most recommended supplements for expecting mothers, and how to make informed decisions about what’s best for you and your baby.
Pregnancy is a time of anabolism, or a process of building molecules. Like weightlifters building muscle tissue after a lift, a pregnant person is building their baby’s tissue. So cool! This is why nutritional needs increase in order to support the growing baby and keep mom healthy. Supplements can help fill in nutritional gaps that may exist, especially when it can be hard to eat whole foods (morning sickness, food aversion, etc).
Supplements to Consider During Pregnancy
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Folic Acid/Folate
Folic acid and folate are often used interchangeably. Folate, or vitamin B9, is naturally occurring in food while folic acid is its synthetic version. Folic acid is suggested to be the most important supplement to take before and during pregnancy. This B vitamin is crucial for the development of the baby’s neural tube, which forms the brain and spinal cord. A deficiency in folic acid during early pregnancy can increase the risk of neural tube defects like spina bifida. It is generally recommended that women who are trying to conceive start taking folic acid at least one month before pregnancy and continue throughout the first trimester.
The recommended dosage is typically 400-800 micrograms (mcg) per day, but in some cases (such as for women with a history of neural tube defects), a doctor may recommend a higher dose.
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Iron
Iron is essential for both the mother and baby, as it helps produce hemoglobin, the protein in red blood cells that carries oxygen. During pregnancy, blood volume increases, which places extra demands on the body’s iron stores. Without enough iron, expecting mothers may develop iron-deficiency anemia, which can lead to fatigue, weakness, and complications during labor.
Iron-rich foods, like leafy greens, legumes, and red meat, can be incorporated into your diet. However, supplementation is often needed, especially in the second and third trimesters. Iron supplements are usually taken alongside vitamin C, which helps increase iron absorption.
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Calcium
Calcium is critical for the development of the baby’s bones and teeth. If a mother does not consume enough calcium during pregnancy, her body will take calcium from her bones, potentially leading to long-term bone health problems. It is essential to get enough calcium to support both the developing baby and the mother’s health.
The recommended daily intake of calcium during pregnancy is about 1,000 mg. If you’re not getting enough calcium from your diet, a supplement may be necessary. Dairy products, fortified plant-based milk, and leafy greens are excellent sources of calcium.
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Vitamin D
Vitamin D helps the body absorb calcium and is essential for bone health. It also supports the immune system and helps regulate mood, which can be especially important during pregnancy, a time when some women may experience hormonal fluctuations and mood swings.
While sunlight is the best natural source of vitamin D, it can be difficult to get enough through sun exposure alone, especially if you live in areas with little sunlight or spend a lot of time indoors.
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Omega-3 Fatty Acids (DHA/EPA)
Omega-3 fatty acids, particularly DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid), are essential for the development of the baby’s brain, eyes, and nervous system. DHA is particularly important during the third trimester, when fetal brain development accelerates.
Pregnant women can get omega-3s from foods like fatty fish, flaxseeds, and walnuts. However, many expecting mothers may need to take an omega-3 supplement, especially if they aren’t fish eaters.
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Iodine
Iodine is crucial for the development of the baby’s brain and nervous system. Pregnant women are at a higher risk of iodine deficiency, which can lead to developmental delays and thyroid problems in the baby. Iodine is naturally found in iodized salt, dairy products, and seafood. If you don’t get enough iodine from your diet, your doctor may recommend supplementation.
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Prenatal Multivitamin
A high-quality prenatal multivitamin is designed to provide a broad range of essential nutrients that may be lacking in the diet. Prenatal vitamins often contain key nutrients like folic acid, iron, calcium, and vitamin D, in the appropriate dosages for pregnancy. Taking a prenatal vitamin can help ensure that you're covering your nutritional bases, even if your diet isn’t always perfect.
It's important to note that while prenatal vitamins are a good supplement, they shouldn’t replace a healthy, balanced diet. Supplements are meant to fill in the gaps, not serve as the sole source of nutrition.
During the first half of my pregnancy, anything green made me green! I knew, however, I had to do what I could to keep eating for me and my baby. Gnarly Performance Greens were my personal choice to help fill in the nutritional gaps. Performance Greens contain all of the micronutrients listed above, with some other heavy hitters to keep me going.
8. Protein
Lastly, I want to throw in one macronutrient–protein. Protein is a building block for tissues, organs, and cells. During pregnancy, the growing baby needs protein to form essential body structures, including the brain, muscles, and organs. Adequate protein ensures the proper development of the baby. As the mother’s body adjusts to pregnancy, her own tissues grow to accommodate the baby. Protein is crucial for this expansion and for maintaining maternal muscle mass.
The placenta, which supplies nutrients and oxygen to the baby, is made of significant amounts of proteins. Proper protein intake supports its growth and function. Blood volume also increases at this time to supply the baby with nutrients and oxygen. Protein is needed to make blood components like hemoglobin and plasma proteins. This is also an important factor to consider when thinking about immunity.
While supplements are important, they should always be taken with caution. Too much of certain vitamins or minerals can have harmful effects, so it’s important to stick to the recommended dosages. Always consult with your physician before starting any new supplements during pregnancy.
Additionally, it’s essential to choose high-quality supplements. Choosing brands like Gnarly ensures that your supplements have been third-party tested and contain no additives or heavy metals that can be harmful to you and your little one.
Pregnancy is a time when proper nutrition is more important than ever. While eating a balanced, whole-food diet is essential, supplements can help ensure that you’re getting all the important nutrients needed for a healthy pregnancy. However, always consult with your physician before adding any new supplements to your routine, and remember that supplements are meant to complement, not replace, whole foods. By investing in your nutrition and supplementing appropriately, you are supporting your health and your baby’s well-being during pregnancy and into postpartum.
