There are so many brands of prenatal vitamins on the market, each with different amounts of various vitamins and minerals. You might feel overwhelmed trying to pick the best prenatal vitamin for you and your baby's health. Some nutrients are critical for the healthy development of your baby and others are important for your health, especially during pregnancy and labor. Read labels carefully when choosing a prenatal vitamin to ensure that you are giving your body and your baby the very best.
Vitamin Requirements
The vitamin recommendations for pregnancy include at least 400mcg of folic acid, or B-9, to prevent anencephaly, cleft lip, cleft palate, some heart defects and spina bifida. Folic acid may also lower your risk of preeclampsia. The folic acid in prenatal vitamins differs from the kind you find in food because it's synthetic and your body absorbs it better. Vitamin B-6 is another vitamin to look for in your prenatal vitamin because it may help decrease your morning sickness. In addition to getting enough of some vitamins, there are other vitamins that you should not consume in excess. Vitamin A from animal products, when taken in high doses, can cause birth defects. Vitamin A from beta carotene is considered the safer form, even with high doses. A safe range of vitamin A from beta carotene in your prenatal vitamin is 4,000 to 5,000mg.
Mineral Requirements
Calcium is an important mineral to take to prevent osteoporosis and to keep your bones healthy as well as help the developing bones of your baby. The amount of calcium recommended is 1,000mg a day, which you may or may not be getting in your diet or from your prenatal vitamin. Your prenatal vitamin may contain 100 to 200mg of calcium, which may be enough if you consume a lot of calcium in your diet. You may also need to add a calcium supplement to your vitamin regimen if you're not getting enough from your diet. Calcium is a bulky mineral, which can make your prenatal vitamin even larger; this is why many companies don't add much in. Another crucial mineral in your prenatal vitamin is iron. If you are not anemic, 30 to 40mg of iron in your prenatal vitamin should suffice. Iodine is important in your prenatal to help your baby's developing thyroid gland. If you're taking prenatal vitamins prior to conceiving, zinc and manganese may help with fertility.
Do Not Exceed Dosage Recommendations
Whichever prenatal vitamin you choose, don't exceed the daily recommended dosage. Some prenatal vitamins require you to take two at each meal, or three times a day, which can be a difficult feat when you're pregnant or breastfeeding a newborn. You can also purchase one-a-day prenatal vitamins that you only need to take once. Choose a vitamin that meets the suggested vitamin and mineral recommendations and take it every day.
Additional Supplements
Depending on your individual needs, you may need to consider an additional calcium or iron supplement. You may also want to supplement with essential fatty acids and vitamin D. These substances are not available in prenatal vitamins, but research shows they may benefit your health and your baby's development. Essential fatty acids, like those found in fish oils and DHA supplements, are beneficial for the development of your baby's brain, eyes and nerves. Vitamin D maintains levels of calcium and phosphorus, as well as helps your baby grow healthy bones and teeth.
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