The health of your baby depends mostly on how you take care of it, during pregnancy.
In this stage the baby is feeding on the mother through the umbilical cord, so the feeding and the habits of the mother are essential for the development of your baby.
This means that many mothers have a great concern to know if they are feeding well, if their babies lack some specific nutrients … for that reason, in many occasions they resort to the taking of vitamin and mineral supplements, to make sure that the little one has everything you need.
However, not everything that we are told to do or not do as a pregnant woman is real and this causes so much confusion in mothers, especially in first-time mothers. Later I will talk about other issues related to pregnancy nutrition, but today I want to focus on the subject of supplements, as there are some that we should know and take if you are pregnant.
Now, let’s see reviews of some essential supplements needed during pregnancy.
In general terms, pregnancy is referred to as a period in which the needs of most nutrients are increased, within an extensive range from 10 to 400%. But within that amalgam of substances on which the proper development of the creature (baby) depends, we must emphasize, by its transcendence, the following:
Calcium Citrate + Vitamin D3 – 180 Veg Caps
It helps cover the recommended daily dose of Vitamin D and Calcium.
Both pregnant and breastfeeding women have to get a daily intake of this macromineral of 1200 mg, a figure which should be raised to 1300 in teenage mothers, whose growth and consolidation of the osteo-skeletal system hasn’t been completed yet, and there is a danger of their body resulting in bone reserves.
These combinations can be gotten through four servings of dairy produce in any of their presentations, as well as to a scheduled whole grains consumption, green vegetables, and legumes. Note also that the contributions of calcium, to be effective, require a total restriction of those substances that interfere with your metabolism, among which we will expressly mention tobacco, carbonated beverages, and coffee.
Iron Bisglycinate – 120 Veg Caps
250mg of iron bisglycinate in every vegetable capsule.
Their requirements follow a kind of singular trajectory in pregnancy so that during the first trimester they decrease with respect to those that were prior to conception as a consequence of suppressing menstruation. But once the sixteenth week of gestation arrives, there is a proliferation of red blood cells due to the increase in blood volume, which forces, in most cases, an extra supplementation of iron.
If we talk about numbers, a pregnant woman needs four times this mineral than a woman who isn’t pregnant, which is equivalent to five and a half milligrams a day during the last six months of pregnancy.
Undoubtedly, one of the metabolic threats during this period is iron deficiency anemia, which should be avoided at every cost because statistically it is shown to trigger maternal mortality rates and percentages of births with low weight and before the week 30.
To maintain organic deposits of iron at physiologically acceptable levels, this product is recommended:
A sustained intake of iron supplements, through not only foods classified as natural sources of the mineral ( spinach, red meats, legumes..), but also those called facilitators, which are those that contain high doses of vitamins A and C, vital for the absorption and metabolic action of iron. The is the reason why it is essential to increase the consumption of fish, dairy products, fruits, raw vegetables. And it’s not convenient to leave aside the so-called fortified foods, including precooked cornflour.
A supplementation: the guideline generally accepted between the specialists is to take 60 milligrams of ferrous sulfate per day and twice per week. When anemia is diagnosed, its treatment imposes the same amount but uninterrupted until 6 months after the birth, in order to restore deposits of iron.
Folic Acid 800Mcg – 120 Veg Caps
800μg of folic acid per capsule
This substance, included in the B group vitamins (B9) , follows a different dynamic by concentrating its peak of needs in a four-month margin, taking the time of conception as the time axis.
Here, it is fully demonstrated that delivery in adequate amounts taken for two or three months before pregnancy and completed within the first two months reduced more than 70% the risk of birth defects, particularly defects in the neural tube formation (the future spinal cord) as well as the cleft palate (known as cleft lip), but without forgetting malformations of the heart and genitourinary tract.
Widely known is the first of the malformations which are derived from a lack of folic acid, because it’s the primary cause of mortality by congenital disability. Its origin is enormously precocious, because, within the development of the central nervous system, that neural tube completes its closure before reaching the month of gestation, when it is not uncommon that even the mother still does not know its status. This indicates that everything that does not happen to start the preventive strategy several weeks before conceiving the child has little hope of prospering.
Its primary food sources are eggs, meat and lamb, kidney, whole grains, nuts, liver, legumes (especially beans), and green leafy vegetables (chard, spinach, broccoli …). But we must bear in mind that the organism assimilates only half of the ingested amount, which makes it impossible to cover the needs only based on food.
Hence, it is universally accepted that it is supplemented at a rate of 5 milligrams daily to all women who have the goal of becoming pregnant within three months.
Essential Fatty Acids
Ultra Omega-3 – 120 Pearls
550mg of Omega 3; 220mg DHA and 330mg EPA
During pregnancy a proper intake of this fatty acids product is essential; We speak of linoleic, docosahexaenoic and linolenic, for their importance in the constitution of cell membranes and as well as in the regulation of the central nervous system and the cardiovascular system. The capsules are quite easy to swallow- no stomach issues or fishy burps. The pure fishoil is gotten from wild fishes caught in deep cold waters which are rich in nutrients.
Significance of supplements and nutrition during pregnancy
It is universally known that adequate nutrition accelerates the recovery process of the mother after delivery. In fact, it is confirmed that following a disordered diet that lacks essential nutrients is a predisposing factor for the suffering of some disorders, among which are anemia, premature birth, and toxemia of pregnancy.
There are a series of metabolic changes which are correctly described in the manuals of the physiology of pregnancy and which involve with particular emphasis the cycles of hormones. These changes are characterized by the common denominator of promoting the transfer of most nutrients to the placenta in order to ensure coverage of the elements of the body that at that time claims special needs: the fetus and its other annexes.
Specifically, it should be noted that the increased secretions of insulin by the pancreas, whose purpose is to take the maximum level of glycogen and fat deposits in the mother, which act as energy reserves.
On the other hand, there is an explosion of blood volume, which leads to distortions in the blood composition, in which the serum proteins and hemoglobin are diluted, as well as water-soluble vitamins, while the triglycerides are concentrated and other coagulation factors. An immediate result of this is the triggering of the so-called physiological anemia, with the level of hemoglobin remaining below the threshold of 11 g/dl in the first or third trimester or 10 g/dl if it is the second.
Special mention should be given to the ferritin concentration, a protein whose function is to store irons and release them in a controlled manner, and if it falls below 12 μg/l should be interpreted as a signal of depletion of the reserve of this mineral.
Still, on the matter of anemia, vitamin B12, whose presence is vital for the formation of red blood cells, shouldn’t be overlooked. This component is found mostly in products of animal origin, preferably red meat and chicken, and utterly absent in vegetables, from which it is clear that vegans and vegetarians are forced to eat a daily supplement that contains it.
If the pregnancy is broken down in stages, we can say that the first trimester is characterized by an accelerated fetal growth, which implies that the deficit of any of the critical nutrients can result in irreversible disorders. And although the energy requirements of the mother are scarcely altered, foods which accredit a high density of these nutrients must be guaranteed.
In the next 3 months, the growth persists and fat deposits in the mother, intended to ensure future lactation, are consolidated, so that energy needs suffer an evident turnaround in order to avoid every possible risk. And, for its part, in the final three months, there is an increase in the demand for calories and nutrients in general but this time as a result of the push experienced by the physical development of the fetus.
During pregnancy, special care must be taken to ingest food in the quantity that is actually needed, avoiding compulsive eating. We must divest ourselves of false myths about restrictive or special diets, safe from medical prescriptions that obey certain clinical situations.
It is clear is that those women whose eating habits are affected by recurring defects, like not consuming fruits, dairy products or dairy products, for instance, there must be a particular concern to cover the recommendations of the foods. In this way, the diet change should be considered from a somewhat qualitative point of view.
The energy needed during pregnancy is gotten mainly from fats and carbohydrates, while proteins are destined to form tissues and minerals and vitamins to make possible the metabolic reactions.
The carbohydrates should represent roughly half of the energy supplied, always ensuring to balance the blood glucose values. In this context, it’s essential to emphasize the need to keep the balance between proteins and energy which nutritionists establish as ideal, of which the most relevant data that we can reflect is that when the ingested proteins are below 25% of the number of kilocalories, the expected result is that the weight of the baby is greater, which in return, lowers their risk of neonatal death.
It is also interesting to know the conclusions reached by some recent studies devoted to the investigation of the influence of polyunsaturated fatty acids, especially docosahexaenoic acid (DHA), and the vital amino acids in the pregnant mother’s diet. Apparently, the highest potential for neurological development of the fetus is obtained by optimizing the competition of the nutrients in the diet. The studies as mentioned earlier were more specifically projected in the DHA, from which they concluded that it has a vital role in the synthesis of the phospholipids of the ocular retina and the nervous tissue. Consequently,
Experts have suggested that the recommended intake of DHA should approach 200 mg/day, an easily achievable figure if oily fish is consumed two times in a week.
The vitamin D, meanwhile, isn’t only an essential nutrient to produce healthy bones, tissues, and teeth but has also been recognized to prevent the dreaded diabetes. Sources of this vitamin, very reliable and available all through the year, are eggs and skimmed milk.
We conclude by talking about iodine in the last chapter. The good development of the fetus’s brain is a function, among others, of the excellent health of the maternal thyroid gland, whose main hormones, triiodothyronine and thyroxine, are synthesized through a metabolic process whereby iodine is a limiting factor. This explains the usefulness of this micronutrient in a pregnant woman’s diet.