Vitamins During Pregnancy: 7 Essentials You and Your Baby Need Most

Why do I need more vitamins during pregnancy?

"Now you have to eat for two!" is a phrase that most expectant mothers are familiar with. However, the well-known folk wisdom is only partially true: While the calorie needs of pregnant women only increase by 10-15 percent, the need for important vitamins, trace elements, and minerals increases significantly. As a pregnant woman, you have to provide for two organisms: your own in maintenance metabolism and that of the baby in growth metabolism. For this double effort, the body needs an extra-large portion of micronutrients.

The focus is primarily on folic acid, iron, and iodine. However, there is also a significantly increased need for vitamin A, B2, B6, B12, as well as zinc. A healthy diet containing sufficient amounts of these nutrients is therefore particularly important during pregnancy. While most micronutrients can be obtained through a balanced and varied diet, most doctors recommend their patients to supplement vitamins such as folic acid - often also iodine - using supplements commonly known as pregnancy vitamins.

What are pregnancy vitamins?

Pregnancy vitamins do not exist as such. Rather, this term refers to the vitamins and minerals that are considered particularly important for pregnant women during each trimester, such as folic acid or iodine. Various dietary supplements are available on the market specifically targeting women planning to conceive, pregnant women, and breastfeeding mothers, aiming to meet the increased need for micronutrients.

Are pregnancy vitamins really necessary?

The German Nutrition Society (DGE) agrees that during pregnancy, the need for folic acid and iodine cannot usually be met through a healthy diet alone and therefore should be supplemented by taking pregnancy vitamins. It is also recommended to start taking folate before pregnancy if possible. However, individual handling is recommended for iron and omega-3 fatty acids. To conduct a nutritional anamnesis in this regard and thus identify any deficiencies early on, the treating physician is the first point of contact.

All other vitamins and minerals can also be obtained through a healthy diet during pregnancy and breastfeeding, preventing any deficiencies.

The additional intake of pregnancy vitamins or suitable micronutrients can be useful if, for example:

• through a pronounced Nausea insufficient food and therefore insufficient micronutrients can be absorbed,

• one stressful everyday life exists,

• If you constantly feel tired,

• the pregnant one Underlying condition has or

• she became pregnant at a very young age (<19), as well as

• at a vegan or vegetarian Diet.

Increased need of pregnant women: Which vitamins are particularly important during pregnancy?

Pregnancy comes with many questions. Especially when it comes to nutrition and dietary supplements, many pregnant women are unsure about providing the unborn child with a good start in life. Thanks to the frequent check-up appointments with the gynecologist, a vitamin deficiency can be quickly detected before and during pregnancy. It is always recommended to consult a doctor before taking pregnancy vitamins, rather than independently resorting to pregnancy supplements.

These 7 vitamins and minerals are now particularly important:

• Folic acid or folate, which is involved in a variety of metabolic processes in the body. Folate contributes to the growth of maternal tissue during pregnancy and also plays a role in cell division. The need for folate is increased during pregnancy. The DGE recommends a daily intake of 300 µg of folate for adolescents and adults, while pregnant women should intake 550 µg of folate per day. Even before a planned pregnancy, the DGE recommends an increased intake of 400 µg of folate per day to prevent undersupply in the early stages of pregnancy. Although folic acid is found in plant and animal foods such as whole grain products or some types of cheese, the high demand for this vitamin is difficult to meet even with a folate-rich diet, which is why the intake of folic acid is generally recommended.

• The trace element Iron, like folate, plays a role in cell division and contributes to the normal formation of red blood cells and hemoglobin, as well as the normal transport of oxygen in the body. In order to provide the unborn child with sufficient iron, 40 percent more blood is formed during pregnancy. This results in a significant increased need for iron in pregnant women compared to non-pregnant women. Whether iron needs to be supplemented in addition to a balanced diet during pregnancy depends on your individual iron status, which should always be discussed with your treating doctor. Iron is rich not only in meat but also in plant-based foods such as legumes, pumpkin seeds, or millet.

• Iodine contributes to the normal production of thyroid hormones and thus to normal thyroid function. Thyroid hormones are also involved in many growth processes. For a normal brain development of the unborn child, an adequate supply of iodine is needed. The need for iodine is significantly increased during pregnancy. At the same time, pregnant women excrete more iodine in their urine. In addition to iodized salt, some sea fish, dairy products, and eggs contain a lot of iodine. However, in case of an existing thyroid disease, it is always advisable to consult the treating doctor before supplementing iodine.

• Vitamin A is essential for many processes in the body. Vitamin A is particularly important in the second trimester of pregnancy, in relation to fetal lung maturity. Although the need for vitamin A is slightly increased during pregnancy, caution is advised against overdosing on vitamin A, as it can affect the child's development. The precursor of vitamin A is Beta-carotene. Since it is converted by the body into vitamin A as needed, beta-carotene is considered safe. Beta-carotene is mainly found in yellow and orange fruits and vegetables.

• Zinc, Vitamin B6, and B12 support the normal function of the immune system. Animal foods such as meat, fish, and dairy products are optimal sources of zinc, as well as flaxseeds or Brazil nuts. Meat, fish, and dairy products also contain Vitamin B12. However, if you wish to avoid animal products in your diet, it is advisable to consult a doctor so that this vitamin can be optimally supplemented during pregnancy.

When should I start taking pregnancy vitamins?

The question of when pregnancy vitamins should be taken can be easily answered in relation to folic acid. It is recommended to ensure an adequate intake of folic acid even before pregnancy, that is, when planning to conceive.

Pregnancy vitamins in the 1st trimester

In early pregnancy, up to the 12th week, expectant mothers should pay particular attention to ensuring an adequate supply of folic acid and iodine. Whether you should supplement with iron depends on your individual iron status, which can be checked at your doctor's office. A broad supply of all other vitamins is important in early pregnancy. It can contribute to the healthy development of the fetus. Through a healthy, balanced diet or by taking suitable micronutrient supplements, you will be adequately supplied with the most important vitamins and minerals during pregnancy.

Pregnancy vitamins in the 2nd trimester and 3rd trimester

From the 13th week of pregnancy, the need for vitamin C, thiamine (vitamin B1), riboflavin (vitamin B2), and vitamin B6 also increases slightly. You can also meet your increased needs through a vitamin-rich diet or by taking suitable micronutrients during pregnancy.

Healthy nutrition during pregnancy: How to meet the increased need for vitamins

A healthy diet is crucial - not only during the exciting time of pregnancy, but also generally for a strong immune system. With these five simple tips for everyday life, you can ensure your extra dose of nutrients.

• Drink regularly before you get thirsty, and avoid sweetened, caffeinated, and of course alcoholic beverages. Sufficient fluid intake (at least two liters per day) is important to ensure that nutrients also reach your baby.

• Eat regularly throughout the day and pay attention to a varied, colorful diet during pregnancy. Fresh, crunchy vegetables, tasty legumes, well-cooked fish or meat provide many healthy vitamins. Fruits, nuts, and whole grain crackers are optimal snacks in between. Having smaller but more frequent meals during the day helps with nausea and has a positive effect on blood sugar levels.

• Opt for complex carbohydrates instead of simple ones in your daily meals, for example whole grain bread instead of white bread, as they contain more micronutrients.

• Combine specific foods to increase the intake of micronutrients. Vitamin C has been shown to enhance the absorption of iron. How about, for example, having freshly squeezed orange juice with lamb's lettuce, topped with pumpkin seeds?

• Use healthy fats and oils: Vegetable oils such as flaxseed, rapeseed, olive, or grape seed oil can, for example, meet the need for omega-3 fatty acids during pregnancy. They are excellent for preparing salads or even in cottage cheese. It is recommended to consume about two tablespoons of these oils per day, while the intake of saturated fats, such as butter, should be limited to a maximum of one to two tablespoons per day.