Consuming a nutritious and diverse diet during pregnancy is crucial for obtaining the necessary vitamins and minerals. However, it is equally important, especially when planning or during pregnancy, to supplement with folic acid. It is advised to take 400 micrograms of folic acid daily, starting before conception and continuing until the 12th week of pregnancy. This supplementation aims to minimize the risk of developmental issues in the early stages of pregnancy.
Additionally, a daily vitamin D supplement is recommended. It is essential to avoid cod liver oil or supplements containing vitamin A (retinol) during pregnancy, as an excess of vitamin A may pose harm to the baby. Always carefully examine the product label before taking any supplements.
Folic acid before and during pregnancy
Taking a 400 micrograms folic acid tablet daily is crucial from the period before conception until the 12th week of pregnancy. This practice is particularly vital in preventing neural tube defects, such as spina bifida, which are associated with birth defects.
In cases where folic acid supplementation was not initiated before conception, it is advised to commence as soon as pregnancy is confirmed. Additionally, incorporating green leafy vegetables rich in folate (the natural form of folic acid), along with breakfast cereals and fat spreads fortified with folic acid, is recommended.
However, relying solely on food might not provide the recommended folate levels for a healthy pregnancy. Hence, the importance of taking a folic acid supplement is emphasized.
Higher-dose folic acid
If there is an increased likelihood of your pregnancy being impacted by neural tube defects, you will receive guidance to take a higher dosage of folic acid, specifically 5 milligrams daily, until the 12th week of pregnancy.
Factors contributing to a higher risk include:
- A neural tube defect in either you or the baby’s biological father.
- A family history of neural tube defects in either you or the baby’s biological father.
- A previous pregnancy affected by a neural tube defect.
- Diabetes.
- Use of anti-epilepsy medication.
- Use of anti-retroviral medication for HIV.
If any of these conditions apply to you, it is advisable to consult with a GP. They can prescribe a higher dose of folic acid. Additionally, a GP or midwife may suggest further screening tests during your pregnancy.
Vitamin D in pregnancy
The daily requirement for vitamin D is 10 micrograms. It is recommended that pregnant and breastfeeding women take a daily supplement with this amount between September and March, as during these months, the body may not produce sufficient vitamin D from sunlight alone.
Vitamin D plays a crucial role in regulating calcium and phosphate levels in the body, essential for maintaining healthy bones, teeth, and muscles. The skin produces vitamin D when exposed to summer sunlight, typically from late March/early April to the end of September.
While vitamin D is naturally present in some foods, such as oily fish, eggs, and red meat, it is challenging to obtain enough through diet alone. Some products like breakfast cereals, fat spreads, and non-dairy milk alternatives are fortified with vitamin D, but the amounts can vary.
It’s important not to exceed a daily intake of 100 micrograms (4,000 IU) of vitamin D, as excessive amounts can be harmful. Pregnant or breastfeeding individuals who qualify for the Healthy Start scheme can receive free vitamin supplements containing vitamin D.
Iron in pregnancy
Insufficient iron levels can lead to fatigue and potential anemia. Iron-rich foods include lean meat, green leafy vegetables, dried fruits, and nuts.
During pregnancy, it is generally safe to include peanuts or peanut-containing foods, like peanut butter, in a balanced diet unless you have an allergy or your healthcare professional recommends avoiding them.
Some breakfast cereals are fortified with iron. If your blood iron levels are low, your GP or midwife may suggest iron supplements to address the deficiency.
Vitamin C in pregnancy
Vitamin C plays a crucial role in protecting cells and maintaining their health. A well-rounded diet can supply the necessary amount of vitamin C, and it is abundant in a diverse range of fruits and vegetables. Excellent sources include:
- Oranges and orange juice
- Red and green peppers
- Strawberries
- Blackcurrants
- Broccoli
- Brussels sprouts
- Potatoes
Calcium in pregnancy
Calcium is essential for the development of your baby’s bones and teeth. Good sources of calcium include:
- Milk, cheese, and yogurt
- Green leafy vegetables, such as rocket, watercress, or curly kale
- Tofu
- Soya drinks fortified with calcium
- Bread and foods made with fortified flour
- Fish where you consume the bones, such as sardines and pilchards
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Vegetarian, vegan and special diets in pregnancy
A diverse and well-balanced vegetarian diet is generally sufficient to provide essential nutrients for both you and your baby during pregnancy. However, there may be challenges in obtaining adequate amounts of iron and vitamin B12.
If you’re facing difficulty in meeting these nutritional needs, it is advisable to consult with a midwife or doctor. They can provide guidance on ensuring you receive enough of these vital nutrients.
For individuals following a vegan diet or those with dietary restrictions due to food intolerances (such as gluten-free for coeliac disease) or religious reasons, it is crucial to discuss your nutritional requirements with a midwife or GP. Requesting a referral to a dietitian can be beneficial, as they can offer specialized advice on how to ensure you are receiving all the necessary nutrients for both you and your baby.
Healthy Start vitamins
The Healthy Start scheme offers assistance to individuals who are pregnant or have a child under 4 years old and receive specific benefits, or if they are pregnant and under 18.
Eligible participants receive a Healthy Start card that can be used to purchase certain types of milk, infant formula, and fruits and vegetables. Additionally, the card can be utilized to obtain free vitamins.
If you do not qualify for the Healthy Start scheme, some NHS organizations may still provide free or purchasable vitamins. Inquire with a midwife to learn about the available options in your area.
Conclusion
Maintaining a well-balanced and nutritious diet is crucial during pregnancy to ensure both the mother’s and baby’s health. Adequate intake of essential vitamins and minerals, such as folic acid, vitamin D, iron, vitamin C, and calcium, plays a pivotal role in promoting a healthy pregnancy. For those following vegetarian or restricted diets, seeking advice from healthcare professionals is vital to address potential nutrient gaps. Additionally, government assistance programs like the Healthy Start scheme can provide valuable support in accessing essential food items and vitamins. By prioritizing nutrition and seeking guidance from healthcare providers, expectant mothers can enhance their well-being and contribute to the optimal development of their babies.