It is wise to have certain nutritional supplements during pregnancy to stimulate the development of your baby. These supplements also ensure that you get everything you need during pregnancy.
Now there are often conflicting stories about which dietary supplements you now and which you should not take. Some future mothers skip something with nutritional supplements and other mothers take too little. In this blog you can read which nutritional supplements during pregnancy have been proven to make a positive contribution to the development of your baby and your own health.
Dietary supplements before you are pregnant
From the moment that you and your partner have decided to take children and you 'go' try it, it is wise to start with a few nutritional supplements.
Start taking 400 micrograms of folic acid immediately from the moment you stop taking contraceptives. Do you already know in advance when you are going to start trying to get pregnant, because you wait until after your marriage, for example. Then start taking folic acid 4 weeks before you stop using contraception. Folic acid helps in the development of your fetus. It prevents an open back, open palate or a cleft lip. If you are pregnant, you will continue for 10 weeks. In any case, never take folic acid for more than 6 months.
Like folic acid, you can already start taking vitamin D when you decide to become pregnant. The dose is then 10 micrograms. During your entire pregnancy you keep taking extra vitamin D because you have a higher need for this vitamin because of your pregnancy. Vitamin D ensures that the calcium from the diet is better absorbed, it can improve your immune system and it ensures a good growth of your baby.
Dietary supplements during pregnancy
Folic acid and vitamin D remain important nutritional supplements during pregnancy. In principle, these are the most important dietary supplements. If you eat healthy and varied, in principle it is not necessary to take other dietary supplements. Healthy and varied food means that you eat the following daily:
- at least 250 grams of vegetables;
- 2 pieces of fruit;
- sufficient grain products (wholemeal bread, wholemeal pasta) and potatoes;
- fish, meat or legumes;
- healthy unsaturated fats (low-fat margarine on bread, liquid frying and cooking fat, vegetable oils);
- sufficient moisture (1.5 to 2 liters per day) and no alcohol.
If you know that you do not get the products listed on a daily basis, you can consider taking a multivitamin, especially if you do not eat enough fruit and vegetables (which is often the case in the Netherlands). Always choose a multivitamin for pregnant women. In these multivitamins, folic acid and vitamin D have been taken into account, and these multivitamins contain little vitamin A. Vitamin A can be harmful if you are pregnant! An overdose can lead to abnormalities in the fetus.
Omega-3 fatty acids from fish
Omega-3 fatty acids that are mainly found in fish are very good for the development of your fetus, especially the brain and eyes. If you eat 1 or 2 times fish once a week, at least 1 of which is oily fish (herring, mackerel, salmon, sardines, trout) you will get enough inside. Make sure you do not eat raw fish and avoid certain fish species. Read more about what you can and can not eat during your pregnancy.
If you do not like fish, it is certainly wise to take fish oil. There are many supplements on the market that claim to be fish oil, but unfortunately they are not all equally good. Check first if it only concerns omega-3 fatty acids. It is not necessary to take supplements that also contain omega 6 or omega 9. In addition, it is essential that the supplement or preparation contains EPA and DHA because it is precisely those substances that you need.
So you see that swallowing nutritional supplements during pregnancy is not superfluous. If you want to know whether you can also give your baby nutritional supplements, read it here.