During pregnancy, a woman has increased nutritional needs due to her growing baby. Folic acid, iron, thiamin, riboflavin, niacin, and vitamins A, C, B6 and B-12 are required in higher amounts than before pregnancy. Most doctors suggest that pregnant women take a vitamin and mineral pill every day in addition to eating a healthy diet. Supplements designed for pregnant women are called prenatals. Taking prenatal supplements rather than individual vitamins and minerals ensures that you get balanced amounts of the vitamins you need. Consult your family physician or obstetrician for individualized guidance on vitamin requirements and supplementation.
Folic Acid
Prior to pregnancy up until 12 weeks gestation, folic acid requirements are 400 micrograms per day. This amount is recommended to prevent neural tube defects in your baby. These defects involve alterations in brain and spinal cord development. Good food sources of folic acid include breads, cereals and grains, leafy green vegetables, liver, legumes and citrus fruits. Some medications can also increase folic acid requirements, so be sure to discuss any prescriptions you're taking with your physician.
Vitamin C
Vitamin C is an antioxidant needed for healthy gum, teeth, and bone development. It also helps your body absorb iron and build a healthy immune system. Requirements for pregnancy are 85 mg per day, which is 10 mg more than pre-pregnancy. Good food sources of vitamin C include green bell peppers, citrus fruits, strawberries, green beans, tomatoes, broccoli and potatoes.
Vitamin A
Vitamin A is an important nutrient for healthy eye, bone and teeth growth. Meet the pregnancy requirement of 770 micrograms per day by eating foods rich in vitamin A such as carrots, green and yellow vegetables, liver, broccoli, cantaloupe, milk, eggs and spinach. High intakes of vitamin A can be toxic, resulting in birth defects. Monitor the amount of vitamin A you take in from foods and supplements, especially during the first three months of pregnancy.
Thiamin
Thiamin requirements during pregnancy are 1.4 mg per day. Good food sources include whole grains, fortified cereals, liver, eggs, pasta, rice, pork, berries, legumes and nuts. Thiamin is important for energy regulation and metabolism.
Riboflavin
Pregnancy increases riboflavin requirements to 1.4 mg per day and is needed for healthy skin and vision. Good sources of riboflavin are meats, poultry, fish, milk, eggs and fortified cereals.
Niacin
Niacin contributes to a healthy nervous system. Requirements are 18 mg per day during pregnancy. Foods that are high in protein are good sources of niacin, as are fortified cereals and breads, milk, eggs, fish and peanuts.
Vitamin B6
The pregnancy requirement for vitamin B6 is 1.9 mg per day. This vitamin is important for red blood cell development. Needs can be met by eating foods that are good sources such as poultry, fish, liver, pork, eggs, carrots, spinach, cantaloupe, wheat germ, bananas, beans, broccoli, brown rice, oats, bran, peanuts, walnuts and soybeans.
Vitamin B-12
The pregnancy requirement for vitamin B-12 is 2.6 micrograms per day and is needed for healthy nervous system development. B-12 is found in animal products such as meat, fish, eggs, milk and dairy products and also in fortified cereals.
Iron
Pregnant women need extra iron, which helps keep your blood healthy and carries oxygen to your red blood cells. Your baby needs iron during the first few months of life as well. Most prenatals contain 27 mg of iron, which is the daily amount recommended for pregnant women.
References
- Medline Plus: Vitamin A
- American Pregnancy Association: Essential Nutrients and Vitamins for Pregnancy
- March of Dimes: Vitamins and Minerals During Pregnancy
- National Institutes of Health Office of Dietary Supplements: Dietary Supplement Fact Sheet: Vitamin B12
- The American Congress of Obstetricians and Gynecologists: Nutrition During Pregnancy
- USDA: MyPyramid in Action:Dietary Supplements in Pregancy
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