The pregnancy period is a very toiling journey for mothers. So, to boost their health, pregnancy supplements are a necessity. An embryo needs necessary vitamins and minerals through a mother’s body to survive.
During pregnancy, prenatal supplements aides in enlarging the baby and support healthy growth. Hence, mothers’ best option is to intake organic food and essential pregnancy supplements.
So, start planning a healthy eating habit before conceiving. You can find pregnancy supplements from pharmacies and reputed supermarkets as well.
You may start with our guide which lists five essential pregnancy supplements for your growing baby and yourself.
Folic Acid
Folic acid is one of the key pregnancy supplements needed before pregnancy until the first trimester. The recommended dose is 400mg daily to avoid your baby’s development risk.
It is highly recommended for you to take folic acid separately and not from a multivitamin. Moreover, folic acid helps to prevent diseases such as Spina bifida, which causes a gap in the baby’s spine.
Folic acid from food is found in:
- Green leafy vegetables
- Legumes
- Beef liver
- Eggs
- Avocado
- Broccoli
- Papaya
- Citrus fruits
Iron
Iron is one of the essential pregnancy supplements that must be consumed daily as our body cannot manufacture it. If you are expecting, you need iron-rich food to provide ample nutrients to your foetus.
In addition, many women are affected by anaemia, which requires an iron supplement. So, the recommended intake is 18mg daily. Also, during menstruation, you need to double your iron intake.
There are many iron-rich foods, including:
- Spinach
- Liver and other organ meat
- Red meat
- Fish
- Pumpkin deed
- Dark chocolate
- Quinoa
- Turkey
Calcium
Calcium is an essential mineral for the growth and development of bones, teeth, heart muscle and nerve function of the human body.
So, you must take such pregnancy supplements daily at least 1000mg. It would help your baby to grow at a healthy weight with the required nutrients.
We all know that calcium is abundant in dairy products like milk, cheese, yoghurt, etc. However, if you are lactose intolerant, there are many non-dairy calcium products for you to consume, including:
- Cereal
- Seeds
- Almonds
- Sardines
- Canned salmon
- Beans and lentils
- Rhubarb
- Figs
Vitamin D
Vitamin D can be produced by exposure to sunlight, but that may not be a convenient option for many of us.
A lack of Vitamin D can lead to autoimmune disease. So, you cannot miss it as well; especially if you are expecting a baby. You must take at least 20mg (800IU) of Vitamin D daily.
You can find many food sources for such crucial pregnancy supplements, including:
- Herring
- Cod liver oil
- Canned tuna
- Egg yolk
- Mushrooms
- Fortified soy milk
- Fortified orange juice
- Salmon
Omega-3 Fatty Acids
A nutritious and balanced diet for expecting mummies must include Omega-3 fatty acids. This is one of the key pregnancy supplements that help to prevent inflammation and heart diseases. Your daily recommended dose for Omega-3 fatty acids is 250-500mg.
Also, you can find it easily in everyday food, such as:
- Mackerel
- Oyster
- Anchovies
- Caviar
- Flaxseed
- Chia seed
- Walnut
- Soybean
Don’t Miss Out on Your Pregnancy Supplements
It is essential to know that pregnancy supplements are not only needed during your pregnancy—mothers who are trying to get pregnant need them as well.
Because when you are trying to conceive or have a foetus in the womb, you need extra nutrition to nurture the life inside you.
When you eat a balanced diet with necessary pregnancy supplements, your pregnancy journey becomes smoother.
However, before taking any of the above supplements, I would advise you to consult your physician to be assured about the benefits and what supplements would be best for you.
The doctor would assess your body type and your baby’s development. Then, he would suggest to you how to eat a balanced meal consisting of the necessary pregnancy supplements.
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