Prenatal vitamins are important both before, during and after pregnancy. They are like nutrient insurance: they can help fill in the gaps for vital vitamins and minerals that may be lacking in a pregnant woman's diet. However, no matter how substantial the vitamin, it is not a replacement for a good diet, as it cannot cover all of the other important nutrients pregnant women need.
Protein
A pregnant woman needs more protein than the average non-pregnant woman to support both her own body's changes throughout her pregnancy as well as the baby's development. The Mayo Clinic recommends pregnant women get a minimum of 71g of protein every day. Some protein-rich foods include lean meats, low-fat dairy products, tofu, beans and nuts. Women may need several servings of these foods to make up their recommended daily protein value. The Mayo Clinic estimates that a serving of lean chicken contains around 27g of protein, and a glass of milk around 8g. Including a little protein at every meal is important for both mom and baby's health.
Fiber
Prenatal vitamins contain high amounts of iron, which is important for pregnant women to prevent anemia. However, it also has the potential to cause an unpleasant side effect: constipation. In addition to drinking lots of water, the Mayo Clinic recommends pregnant women who are constipated include plenty of fiber-rich foods in their diet. These include fruits and vegetables as well as whole grains, which also contain a variety of other important vitamins and minerals.
Vitamin D
While vitamin D is a common ingredient in prenatal vitamins, the Mayo Clinic reports that many prenatals do not contain adequate amounts. Vitamin D and calcium work together during the baby's development, and both become increasingly important as pregnancy progresses. The Mayo Clinic reports that in the third trimester of pregnancy, vitamin D needs increase even more. Fortunately, it can be found in low-fat dairy products as well as fatty fish.
DHA
DHA is an omega-3 fatty acid, which is important for the baby's brain and eye development. However, the March of Dimes reports that many prenatal vitamins do not include DHA in their formulas. Fatty and oily fish are good sources of DHA; however, be sure to choose low-mercury fish and limit weekly intake.
Extra Calories
In addition to all of these nutrients, pregnant women need extra calories every day to support their growing baby. Pregnant women are supposed to put on weight throughout their pregnancy, otherwise they may risk pregnancy or birth-related complications. The best way to get these extra calories is not to increase high-calorie foods, but to eat lots of healthy fare. In addition to healthy meals containing protein, fiber and the other essential vitamins and minerals, pregnant women should have an extra snack or two to make up the extra calories their changing bodies require. Prenatal vitamins, while a great way to fill in the gaps for any missing nutrients, cannot take the place of a healthy eating plan.
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