Nutrition during pregnancy: 6 nutrients you need

Vitamins and minerals are required only in very small quantities, but are essential for the growth and normal functioning of the body. These requirements increase during pregnancy to maintain maternal metabolism but also to support fetal development.

About 20-30% of pregnant women worldwide suffer from some vitamin deficiency. Deficiencies of micronutrients such as vitamin A, iron, iodine, folic acid, calcium and vitamin D are common during pregnancy. These deficiencies can adversely affect the health of both the mother and the newborn baby.

6 micronutrients, essential during pregnancy

Listed below are six micronutrients that are often deficient in pregnancy.

1. Folic acid

Folic acid is a water-soluble vitamin B found in leafy green vegetables and citrus fruits. Some breakfast cereals are fortified with its synthetic and more stable form, folic acid. The vitamin acts as a coenzyme during methylation cycles and is therefore an integral part of the synthesis of DNA and neurotransmitters. It is also involved in amino acid metabolism, protein synthesis and cell proliferation.

Folic acid supplements before pregnancy can prevent 40-80% of neural tube defects. Because the neural tube develops in the first four weeks of pregnancy, the protective effects of supplements are especially helpful during that time. In addition to consuming a folic acid-rich diet, it is recommended to take 400-600 μg daily of fortified foods or supplements for all women of childbearing potential starting at least one month before conception until the 12th week of pregnancy.

2. Vitamin D

Vitamin D is a fat-soluble vitamin that acts as a hormone. It is known to maintain calcium homeostasis and bone integrity. Its non-skeletal functions are also widely recognized, including its role in glucose metabolism, immune function, and gene expression.

Vitamin D is mainly produced by subcutaneous synthesis after exposure to ultraviolet B radiation but is also obtained through the diet, from fatty fish, eggs and fortified dairy products. However, it is difficult for the diet to provide the recommended amount and, globally, it is estimated that 40-90% of pregnant women are deficient in vitamin D. During pregnancy, the fetus relies entirely on the mother for its development. Maternal vitamin D deficiency has been associated with neonatal rickets and multiple side effects during pregnancy, such as preeclampsia and preterm birth. Dietary supplements are recommended, especially in winter.

3. Vitamin A.

Vitamin A is a fat-soluble antioxidant vitamin derived from either retinoids or β-carotene. Retinoids, e.g. retinoic acid, found in animal sources such as eggs, dairy, liver and fish oils. Beta-carotene is obtained from plant sources such as dark or yellow vegetables, sweet potatoes and carrots. The normal functions of vitamin A help with vision, growth, bone metabolism, immune function and gene transcription (when an RNA molecule is created). More vitamin A is needed during pregnancy to support the development and maintenance of fetal tissues.

During pregnancy, a 10-20% increase in vitamin A intake is required and the recommended dose is 800 μg per day. This amount can be taken from the diet but in deficient women, supplementation can be started after a nutritional evaluation and with regular monitoring for toxicity. This is because retinol is associated with teratogenic effects in high quantities – 10,000 IU per day (3000 μg retinol) has been set as the upper limit. The non-toxic form, β-carotene, is preferred.

4. Iodine

Iodine is a key nutrient for regulating growth and metabolism because it is involved in the synthesis of thyroid hormones. It is obtained mainly from fortified salt but can be obtained from algae and seafood.

During pregnancy, metabolic requirements lead to a significant increase in iodine requirements. This is because in early pregnancy the production of thyroid hormones increases by 50% and the renal excretion of iodine increases by 30-50%. However, small amounts of iodine (150-290 μg per day) are required to prevent deficiency, but iodine deficiency disorders remain the most common cause of cognitive impairment worldwide.

To date, there is limited information on the benefits and possible side effects of iodine supplements before, during or after pregnancy but the importance of iodine in fetal development is well established. Therefore, it is recommended to consume 250 μg of iodine per day for pregnant and lactating women.

5. Iron

Iron is a co-factor in the synthesis of hemoglobin and myoglobin, it is needed in various cellular functions, such as oxygen transport, growth, gene regulation and the proper functioning of certain enzymes. Iron deficiency is the leading nutrient deficiency worldwide, affecting 30% of pregnant women in the industrialized world. Iron deficiency results from low dietary iron intake and blood loss. Iron from meat and fish has significantly higher bioavailability than plant sources.

During pregnancy, the requirement for iron increases, as does the risk of iron deficiency anemia. It is estimated that 38% of pregnant women worldwide have this type of anemia, which has been associated with an increased risk of preterm birth. A 2015 meta-analysis of 44 studies and 43,274 women reported a 70% and 57% reduction in maternal anemia and iron deficiency, respectively, in women taking preventive iron supplements.

6. Calcium

Calcium is essential for bones and an essential intracellular component for the maintenance of cell membranes. It is involved in various biological processes, such as muscle contraction and the release of neurotransmitters. Dairy products are the best sources of calcium but are also found in leafy green vegetables, nuts or fortified foods.

Increased calcium needs during pregnancy can be met with diet (1.2 g per day is recommended), however if this is not the case, supplements are recommended to maintain the maternal calcium balance and to support fetal development. A World Health Organization report in 2013 combined data from a total of 21 studies involving more than 90,000 women and concluded that calcium supplements reduced the risk of preeclampsia by more than 50%, on average.

At Vita4you.gr you will find a wide variety of pregnancy supplements!

Source

Macronutrient and Micronutrient Intake during Pregnancy: An Overview of Recent Evidence.