A healthy pregnancy requires an adequate amount of vitamins and minerals. They are essential for proper growth and development of the baby as well as keeping the mother healthy during pregnancy. A healthy and well-balanced diet is a good way to achieve the recommended vitamin intake, but often dietary supplements may be needed. It is important to speak with a doctor before taking vitamin supplements during pregnancy.
Folic Acid
Folic acid or folate is one of the most important vitamins for a healthy pregnancy and child. Folic acid helps prevent certain birth defects and may help prevent cancer and stroke in pregnant women. Before 28 weeks of pregnancy, folic acid is important in preventing neural tube defects, or defects in spinal cord development. Deficiencies increase the risk of spina bifida--a condition in which the neural tube does not close properly, resulting in an open area in the spine--and anencephaly. Anencephaly is a serious condition in which part of the brain or skull may be missing due to improper development. Pregnant women should consume at least 600 mcg of folic acid while non-pregnant women of child-bearing age should consume at least 400 mcg, according to the American Pregnancy Association. Also available as a dietary supplement, good sources of folic acid in the diet include leafy, green vegetables, citrus fruits, beans and grains.
Vitamin D
Vitamin D, along with calcium, is important for strong and healthy bones and teeth for the mother and developing child. Vitamin D aids in the body's absorption of calcium and helps balance the levels of calcium and phosphorus. Calcium is vital in the development of the baby's bones and teeth and may also help protect the mother from developing high blood pressure during pregnancy, according to the website Nutrition in Pregnancy. Deficiencies increase the risk of skeletal deformities and growth retardation. The National Academy of Sciences recommends an intake of 5 mcg or 200 IUs, or international units, for pregnant women. Vitamin D is produced in the skin from sunlight and good dietary sources of vitamin D include milk, fish and eggs. Vitamin D is also available in dietary supplements.
B-Complex Vitamins
Adequate intake of B vitamins is important during pregnancy. Vitamin B1, or thiamine, is important for the growth of muscles and plays a role in proper nervous and digestive system functioning. Vitamin B2, or riboflavin, is beneficial to the immune system and vitamin B3, or niacin, provides support to the nervous and circulatory system, according to Families.com. Vitamins B6 and B12 play a crucial role in red blood cell development and healthy nervous system development and functioning. Good sources of B vitamins include fish, meats, oats, legumes and leafy, green vegetables.
References
- American Pregnancy Association: Essential Nutrients & Vitamins For Pregnancy
- March of Dimes: Vitamins and Minerals During Pregnancy
- American Pregnancy Association: Folic Acid
- Families.com: The Importance of B Vitamins
- Nutrition in Pregnancy: Role of vitamins and minerals: During pregnancy
- BabyCenter: Vitamin D: Good for your baby's bones
