Supplements for pregnant women
During pregnancy, it is important to get the right nutrients to support both the mother's health and the baby's development.
A healthy and varied diet is the foundation, but some supplements can help fill any deficiencies. It's important to know which supplements are safe for pregnant women and which aren't.
Which supplements can help?
Omega-3 fatty acids play a major role in the development of the baby's brain and eyes. They are mainly found in oily fish like salmon and mackerel, but for pregnant women who eat little fish, a supplement like fish oil or algae oil can be a good option. ALA is found in walnuts and flaxseed.
• Vitamin D3 is important for the bones of both mother and baby. Pregnant women have a higher need for vitamin D, especially in winter when sunlight is limited. A vitamin D3 supplement can help replenish any deficiency.
• Vitamin B12 is important for red blood cell production and nervous system function. It is especially important for pregnant women on vegetarian or vegan diets, as B12 is primarily found in animal products.
• Folic acid is essential for the baby's early development. The active form of folic acid, 5-MTHF, is better absorbed by the body and is therefore often recommended in B-complex supplements for pregnant women.
• Iron plays a major role in the production of hemoglobin, which transports oxygen to the tissues. During pregnancy, blood volume increases, which increases the need for iron.
Unsafe supplements during pregnancy
There are also plenty of supplements that should not be taken during pregnancy. Instructions for this can usually be found on the supplement's packaging. Pay particular attention to the following products.
Supplements based on herbs and plant extracts
Many herbs and plant extracts are used for various health purposes, but you should be careful with them during pregnancy. There's often insufficient scientific research on the safety of these supplements for pregnant women. Therefore, it's best to avoid them.
Supplements without clear safety data
Many supplements haven't yet been extensively studied for use during pregnancy. Therefore, it's recommended to only take supplements whose safety during pregnancy has been thoroughly investigated.
Tips for sufficient nutrients during pregnancy
Besides supplements, there are other ways to ensure you get enough nutrients during pregnancy:
• A varied diet: Make sure you eat all food groups and therefore a varied diet to get a variety of nutrients. Think of a combination of vegetables, fruits, grains, proteins, and healthy fats.
• Daily exposure to sunlight: Exposure to sunlight helps your body produce vitamin D. However, during the winter months, it can be difficult to get enough sunlight, so a vitamin D3 supplement may be helpful.
• Walnuts for extra omega-3: Walnuts are a good source of ALA, a plant-based form of omega-3. Although ALA is less effective than EPA and DHA, it can still contribute to your omega-3 intake. For optimal support, an omega-3 supplement is recommended.
