Let’s Talk Prenatal Nutrition

Prenatal vitamins are daily supplements that women who are pregnant or trying to get pregnant should take to support healthy fetal development.

You can buy prenatal vitamins at most grocery stores, pharmacies, or even online, or your doctor may recommend a specific one they think would be best for you.

Of course, nothing can replace eating nutritious, well-balanced meals, but taking a prenatal vitamin can help make up for any nutrients not found in large enough quantities in food alone. But prenatal vitamins can fill the gap between what you eat and what your body needs to ensure you’re providing the best growth environment for your baby.

Our team of experienced physicians at Women's Health Specialists, PLLC in Murfreesboro, Tennessee, offers complete obstetric services for women trying to conceive and who are already pregnant, and that includes making sure you get enough of the vitamins and minerals necessary to support a healthy pregnancy.

Here, we talk about the importance of prenatal nutrition and what that will look like for you.

When should you start taking prenatal vitamins?

You should start taking prenatal vitamins one to three months before you try to conceive; in fact, most doctors recommend you take a prenatal multivitamin if there’s any chance you could get pregnant. The reason is that some of the most common birth defects develop before some women know they’ve become pregnant.

What vitamins and minerals do you need?

These include the most important vitamins and minerals you’ll need:

Folic acid

Folic acid (a type of B vitamin) reduces the risk of a neural tube defect (NTD), a birth defect that affects the brain and spinal cord. The most common NTD is spina bifida, which leaves a hole in the spine.

Folic acid, which is found in green, leafy vegetables; nuts; beans; and fortified breakfast cereals, also supports the general growth and development of both the fetus and the placenta.

Aim for 400-600 micrograms (mcg) of folic acid per day in addition to whatever you eat.

Iron

Iron is a key component of hemoglobin, which binds to oxygen. Iron not only helps your body produce enough extra blood to support the fetus, but it helps the red blood cells deliver oxygen to the fetus.

Natural sources of iron include red meat, poultry, and iron-fortified cereals, and you should consume at least 27 milligrams (mg) per day during pregnancy. If you have anemia, your doctor may recommend an additional iron supplement.

Calcium

Calcium helps the baby form strong bones and teeth, and helps you to preserve your own bone density. Common sources of calcium are milk, cheese, and yogurt. If you’re over 19 years old, you need at least 1,000 mg of calcium per day.

Vitamin D

Vitamin D not only helps your body absorb the calcium needed for bones and teeth, but it also helps with the fetus’ eyesight and skin health. Sunlight is the best source of vitamin D, but it’s also found in fatty fish like salmon or sardines. You need at least 600 international units (IUs) of vitamin D a day.

DHA (docosahexaenoic acid)

DHA is a type of omega-3 fatty acid, a healthy fat found in many different foods, like fish. It helps support brain development. You should aim for at least 200 mg of DHA daily during pregnancy. You should also be aware that not all prenatal vitamins contain DHA, so you may need to take an additional supplement.

Iodine

Iodine is essential for brain development. Some good food sources of iodine are table salt, dairy products, and certain fish. However, fish like shark, swordfish, and mackerel contain high mercury levels, so you should definitely avoid them while pregnant.

Other essential vitamins

Some other essential vitamins for pregnancy are:

• Choline: supports a fetus’s brain and spinal cord; find it in milk, eggs, and peanuts
• Vitamin C: promotes healthy gums, teeth, and bones; find it in citrus fruits like oranges
• Vitamin A: helps with skin, eyesight, and bones; find it in carrots and sweet potatoes

The bottom line is, taking any type of prenatal vitamin that contains these crucial items, in addition to making healthy eating choices, helps ensure the health of your child.

Are you pregnant or trying to become pregnant and want to learn more about prenatal vitamins? Women’s Health Specialists PLLC is here to help. To schedule a consultation, call our office at 615-907-2040, or book your appointment online with us today.