Women who are pregnant increase their calories and vitamin intake to support the growing needs of their unborn baby. The American Pregnancy Association reports that women who are in the preconception stage--those who are trying to get pregnant or know they will be trying soon--should also boost their vitamin consumption to ensure their bodies are as healthy as possible before becoming a human incubator. Vitamins A,B,C, D, as well as calcium and iron can be found in dietary sources as well as vitamin supplements. The March of Dimes recommends that women who are trying to get pregnant take a multivitamin or even a prenatal vitamin before conception occurs.
B Vitamins
B vitamins, especially folic acid (also called folate) are among the most important nutrients to supplement before pregnancy. Folic acid--found in many foods ranging from oranges and strawberries to pasta, broccoli and beans--helps prevent neural tube defects (problems in the brain and spinal cord) in an unborn baby. According to the March of Dimes, women trying to conceive should consume at least 400 mcg of folic acid. Vitamins B1, B2, B3 and B6 can promote healthy fetal development, including the regulation of the nervous system, development of the eyes, skin and red blood cells. These nutrients can also help stave off morning sickness and raise energy levels in the expectant mom, according to the American Pregnancy Association.
Calcium
Women who are attempting to start a family, as well as those currently pregnant, should increase their daily intake of calcium to 1,000 to 1,300 mg daily. Calcium strengthens bones, helps teeth develop strong and healthy, and aids in muscle and nerve function. Dairy products, fortified cereals and dark-green leafy vegetables such as spinach are good dietary sources of calcium.
Vitamin D
Vitamin D is another supplement to increase when trying to get pregnant. This vitamin, often found in milk, fatty types of fish and the sun's rays, helps the body process and store calcium properly. Vitamin D also plays a role in bone and tooth health. The American Pregnancy Association recommends that women in the preconception phase take in 5 mcg of Vitamin D each day.
Iron
Iron, whether through a supplement or food sources, can help pregnant women avoid anemia, especially during normal blood loss of childbirth. The nutrient--found in spinach, oats, dried fruits and meats--may also prevent preterm labor and low birth weights. The American Pregnancy Association recommends that women who are trying to conceive receive a daily dose of 27 g of iron.
Vitamin C
The antioxidant properties of Vitamin C are beneficial to women in the pre-pregnancy months as well as during gestation. Vitamin C helps the body absorb iron effectively and can boost the immune system of the mother. The vitamin--found in tomatoes, broccoli, bell peppers and citrus fruits--can protect a woman's bodily tissues from damage, called oxidative stress, which can keep her healthier during pregnancy. Recommendations for Vitamin C intake before and during pregnancy are at least 80 mg daily.
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