Written by Stacia D. Kelly
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[dropcap]You’re either thinking about trying to have a baby, or perhaps already pregnant, and now the doctor wants you to take a prenatal vitamin. But what are prenatal vitamins? Are they helpful to you and your baby? Do they really work?[/dropcap]
What are prenatal vitamins?
A woman’s daily requirements for certain nutrients, such as folic acid (folate), calcium and iron increase during pregnancy. Doctors traditionally prescribe a prenatal vitamin to help you and your baby get the nutrients that are essential for healthy development. The Mayo Clinic states that a “healthy diet is the best way to get the vitamins and minerals you need.” However, the majority of the population isn’t eating a healthy diet, and even if they were, our healthy foods aren’t nearly as healthy as they were even 50 years ago. All women of child-bearing years should be supplementing and supplementing with folic acid since it’s best and more readily available for use for your baby before you become pregnant.
Which vitamins and minerals are important?
Are there certain vitamins and minerals that will help your baby’s growth and development more than others? Yes. Your baby is making more demands on you and if you don’t have the levels you need, you’ll feel tired and rundown.
Vitamins and minerals to be aware of, plus the foods they can be found in, include:
Folic acid — helps prevent neural tube defects, which are serious abnormalities of the brain and spinal cord. It also aids in DNA replication and cellular division. Folic acid is found in dark leafy greens, asparagus, broccoli, citrus fruits, avocado, beans, lentils, peas, Brussels sprouts, seeds, nuts, cauliflower, beets, corn, celery, carrots and squash.
Iron — supports the baby’s growth and development and helps prevent anemia, a condition in which blood lacks adequate healthy red blood cells. Iron is found in egg yolks, red meat, dark leafy greens, dried fruit, mollusks, turkey or chicken giblets, liver, artichokes, beans and lentils.
Omega-3 — fatty acids help promote a baby’s brain development. The highest concentrations of Omega-3s are found in cold-water fish (salmon, tuna, herring, cod, halibut, shark and sardines), flaxseeds, walnuts and beans.
Calcium — promotes bone development, balanced with magnesium. Calcium is found in dark leafy greens, flax seeds, almonds, sesame seeds, herring, cheeses and, of course, dairy.
Vitamin D — can positively affect the learning and brain development in babies. If you need more vitamin D, make sure you are getting some sunshine in daily. It can also be found in foods such as Shiitake and button mushrooms, fish, cod liver oil and eggs.
Magnesium — deficiency can cause irregular heartbeats, uterine cramps, leg cramps and even fatigue. Food rich in magnesium include spinach, kale, seaweed, walnuts, beans and avocados.
Potential side effects and dangers
The number one side effect many women complain about is nausea. As if they weren’t nauseous already, adding in potent vitamins can make some women queasy. You should always take vitamins with food. Try having a small snack or taking them before bed.
Another common discomfort of pregnancy is constipation, which can be due to the increased levels of iron women are taking in. If this happens, be sure to drink plenty of water, include more fiber in your diet and making sure you’re moving daily (with your doctor’s permission).
Nearly one-third of prenatal vitamins on the market today do not release the amount of folic acid they claim to. According to the FDA, “The manufacturers and distributors of dietary supplements are responsible for making sure their products are safe before they go to market. Manufacturers are required to produce dietary supplements to minimum quality standards and ensure that they do not contain contaminants or impurities, and are accurately labeled.” Make sure you’re not taking any old brand, but have found a brand that is potent, effective and pure.
Recommendations
Be proactive in your health. Eat healthy. Drink more water and avoid sodas and alcohol. Take quality supplements. Pregnancy is an important time to take optimal supplements to provide both you and your child with the best nutrients to have a healthy pregnancy.