Best prenatal vitamins during pregnancy
Best prenatal vitamins during pregnancy: which ones to consume?
Folic acid, vitamin D, iron… Why take vitamins during pregnancy? Which ones should you prioritize? Read our article to find out.
Why take vitamins during pregnancy?
During pregnancy, the umbilical cord connects the fetus to its mother, carrying nutrients from the body's reserves. The baby will always draw what it needs from the mother's body. The risk of deficiency therefore does not concern the child but the pregnant woman, who must ensure that she always has the necessary reserves. Sometimes, diet alone is not enough to meet all needs. Vitamin supplementation* may then be necessary for the optimal development of the baby and the health of the pregnant woman.
What vitamins should I take during pregnancy?
As we know, all vitamins are essential for the proper functioning of the body. But that doesn't mean you should opt for multivitamin supplements. In fact, some vitamins will be better suited than others to the pregnancy period. Some will contribute to preserving the woman's health during pregnancy, while others will constitute a real contribution to the growth of the fetus, then the baby. We guide you to know which vitamins to take during pregnancy.
Vitamin B9 for a good start to pregnancy
Throughout the 9 months, folic acid (another name for vitamin B9 ) is involved in the formation of the baby's new tissues. Among them: blood cells, brain cells, nervous system cells and spinal column cells. It is therefore an essential pregnancy vitamin. From the first days after conception, the need for folate increases by more than 30%, to between 0.4 and 0.8 mg per day. This is why it is advisable to consume vitamin B9 from the few months before the start of pregnancy, then continue for the first three months after the implantation of the embryo.
Foods rich in vitamin B9 include: oranges, tangerines, bananas, melons, green vegetables (spinach, broccoli, asparagus, Brussels sprouts, endives, peas, lettuce), legumes (chickpeas, lentils, kidney beans) and sunflower seeds.
Vitamin D for the baby's skeleton
This vitamin plays a crucial role in the assimilation of calcium and its fixation to the bones. It therefore helps the baby to build its skeleton and teeth. Vitamin D also participates in cell growth and the normal functioning of the immune system of the mother and child.
The sun is the best source of vitamin D. If you are pregnant in the summer, make the most of its rays, while remembering to protect your skin. In winter and during periods of low sun exposure, you will find it in particular in egg yolk (which must be well cooked), oily fish and foods containing whole milk such as Emmental cheese.
Vitamin B12 to make fetal DNA
Vitamin B12 is involved in the process of cell division and in the production of red blood cells, which are the cells of the blood. It also contributes to the normal functioning of the immune system and to the reduction of fatigue. Therefore, it is good to increase your intake by about 10% during pregnancy.
This vitamin is found mainly in foods of animal origin, so we recommend that vegetarian and vegan women consume supplements that contain it. The best sources of vitamin B12 are therefore: milk, meat, fish (herring, tuna, salmon) and seafood, such as shrimp.
Iron to bring it oxygen
Iron is a trace element that is naturally found in red blood cells. In particular , it helps to capture oxygen in the lungs and transport it to the rest of the body. During pregnancy, oxygen is brought to the fetus via the placenta. In pregnant women, iron requirements therefore increase proportionally to the volume of blood present in the body. The risk of an iron deficiency is greater in vegetarian or vegan women, because iron of animal origin is the one that is best absorbed by the body. Women who have closely spaced or multiple pregnancies are also at risk.
Heme iron, which has a high absorption capacity, is found in animal products such as red meat, poultry and fish.
Non-heme iron is of plant origin. It is present in legumes (beans, flageolets, lentils), tofu, oat flakes and green vegetables.
Tip: To promote the absorption of plant-based iron, combine it with a source of vitamin C in the same meal. Vitamin C is found in citrus fruits (grapefruit, clementine, mandarin), strawberries, kiwi, raspberries, melon and mango. But also in vegetables: tomatoes, peppers, cauliflower, broccoli, turnips, sweet potatoes, Brussels sprouts, etc.
Calcium for baby and mother
In synergy with vitamin D , which contributes to its assimilation, calcium helps strengthen baby's bones and teeth. In mothers, calcium contributes to energy metabolism and normal blood clotting. This nutrient is stored in the mother's body before being distributed to the fetus during the 3rd trimester.
The best sources of calcium are: green vegetables (kale, broccoli, watercress, spinach, green beans, fennel), almonds, white beans and dairy products (milk, yogurt, cheese). Consume them with a source of vitamin D to increase its benefits.
To ensure your pregnancy goes as well as possible, other nutrients should be added to your diet
- Omega-3: they contribute to the proper development of the fetus's brain. They are found in oily fish (mackerel, sardines, salmon), walnuts, canola oil, flax and chia seeds.
- Iodine : Also involved in brain formation, it also plays a role in hormonal function and energy metabolism. Table salt is very rich in iodine , as are seaweed, dairy products (yogurt, milk, cheese) and fish and seafood from the sea.
