health, life, live, living, travel - June 13, 2017

What supplements to take when pregnant

During pregnancy, mothers-to-be must keep to a healthy and balanced diet which will provide both them and their baby with important nutrients. However, the baby will take everything it needs from the mother, which could make her feel run down. It is highly recommended pregnant mothers take supplements to maintain their health and that of their baby’s. Read on to find the best supplements:

Folic acid

This is one of the most vital supplements. It’s recommended that mothers-to-be take 400 micrograms every day until they are three months pregnant. Even taking folic acid tablets before you get pregnant can prevent the risk of birth defects, such as spina bifida. It’s also worth eating foods containing folic acid, including leafy vegetables, breakfast cereals, brown bread and margarine.

Vitamin D

All adults need vitamin D, but it is especially important for pregnant and breastfeeding women. They will need to take a 10 mc supplement a day, which will help to absorb calcium and maintain the immune system, as well as making the teeth, muscles and bones healthy. This will also prevent complications with their baby, such as a low birth weight.

Vitamin D can also be found in foods such as eggs, red meat and oily fish such as mackerel or sardines. You can even get a dose of vitamin D from sitting outside in the sun, but make sure you cover up or wear sun cream.

Iron

Some pregnant women have low stores of iron, which can make them anaemic and feel tired or weak. Iron supplements are recommended by doctors, but you can consume more iron without taking tablets. It is found in foods such as leafy vegetables, nuts, red meat and eggs. Iron produces healthy red blood cells which transfer oxygen through your body to your baby.

Fish oils

These are full of Omega 3, which can help with a baby’s development and its brain growth. They can also protect the baby from being born prematurely. They can even prevent depression in the mother and keep her heart healthy.

Probiotics

Taking these will boost your immune system, which becomes repressed during pregnancy. They will also ensure the baby gets good bacteria during childbirth or breastfeeding, and have a positive long-term effect on the baby’s health and immune system.

Iodine

Iodine is a mineral that produces thyroid hormones, which make the body’s metabolism function properly. This also helps with the baby’s brain and bone development. If mothers-to-be don’t consume enough iodine, this will lead to tiredness or weight gain. Supplements will increase the amount of iodine you get from foods, but it’s important that you don’t exceed 150 mc. Iodine can also be found in foods such as fish, milk and yoghurt.