If you're considering getting pregnant or already pregnant, there is a need for a pre-natal vitamin. Even if you are eating a healthy diet, you may not be getting everything you need to meet the pregnancy needs. Most women in the beginning of their pregnancy experience morning sickness and they can benefit from taking a prenatal vitamin and mineral supplement. Think of it as an insurance policy to make sure you're getting the right amount of certain important nutrients during pregnancy.
Women with certain health issues, dietary restrictions, or pregnancy complications definitely need to take a prenatal vitamin. This includes vegetarians and vegans, women who are lactose-intolerant or have certain other food intolerances, smokers and women who abuse other substances, women who are having twins or higher multiples, and women with certain blood disorders and certain chronic diseases.
Folic Acid
Taking a supplement is the only way to make sure you're getting the amount of folic acid you need each day. All medical authorities recommend a daily dose of 400 micrograms (mcg) starting at least a month before you begin trying to get pregnant and at least 600 mcg a day once you know you're pregnant. Research has shown that doing this can reduce the risk of neural tube defects in the baby by up to 70%. Most prenatal vitamins contain between 600 and 1,000 mcg of folic acid. If you don't take one, make sure you still take a separate folic acid supplement. In addition, foods that contain folic acid are green leafy vegetables, nuts, and beans.
Iron
When it comes to iron, most women don't get enough of this mineral in their diet to meet their body's increased needs during pregnancy. That's because your body makes a lot more blood when you're pregnant to support your growing baby, and as a result, the iron stores in your blood can get spread pretty thin. To avoid developing iron-deficiency anemia during pregnancy, most women need to take a supplement.
The amount recommended when you're pregnant is 27 milligrams (mg) of iron per day, which is 50% more than you need when you're not pregnant. The Centers for Disease Control recommends that all pregnant women start taking a low-dose iron supplement of 30 mg at the first prenatal visit, either as an individual supplement or in a prenatal vitamin. Most prenatal vitamins contain between 27 and 60 mg of iron. Common food sources of iron are dried fruit, meat, eggs, leafy vegetables, and fortified cereals. See sample label below for a food that is high in iron. Note that the dietary requirements are based on a 2,000 calorie diet and are not specifically designed for individuals that are pregnant.
Consult with your doctor for the prescription prenatal vitamin so you get the safest and most effective choice for you.
Rebecca
Rebecca Mohning M.S., R.D., L.D. is a registered dietitian and a certified personal trainer. She received her Bachelor’s degree in dietetics and her graduate degree in exercise and sports science from Iowa State University. She also has a personal training certification from the American College of Sports Medicine. Rebecca currently has her own private nutrition and fitness consulting business is the Washington DC area.