Eating for two? Vital nutrients for a healthy pregnancy

Every woman’s pregnancy journey is different, but one thing that everyone agrees on is that proper nutrition during pregnancy is crucial for ensuring each mother gets the necessary nutrients to support her growing baby and maintain her own health. A healthy diet and a pregnancy multivitamin are considered critical components of prenatal care, so the decision here is not which nutrients you need, but how you are going to get them into your daily diet.

Whole foods and fibre

Most healthcare professionals agree that nutrient dense options such as fresh fruits and vegetables, legumes, nuts, seeds, wholegrains, and lean proteins are key.[1] These whole foods provide superior nutrition for mothers and their babies. Whole foods also provide fibre to support a healthy digestion and the prevention of constipation, which is an unpleasant symptom that occurs in 11-38% of pregnant women. Rising progesterone levels, inadequate fluid and fiber consumption, and supplements that contain iron salts (non-chelated iron) can all contribute to constipation.[2] Look for high fibre foods and snacks and a pregnancy multivitamin formulated with chelated iron for improved absorption and reduced risk of constipation.

Folic acid

Folic acid supplementation is necessary for all pregnant women. It is essential for the formation of blood cells, DNA, placental growth and for preventing neural tube defects like spina bifida, which is a serious abnormality in the development of the brain and spinal cord. A pregnancy supplement should provide at least 400 micrograms (mcg) of folic acid per day, preferably in the methylated (active) form.[3]

Food focus: Leafy greens, legumes and avocado are all sources of folate, but pregnant women are usually advised to supplement this essential nutrient. The Vital® Pregnancy Plus formulation contains bioavailable, active forms of folate, vitamin B12 and vitamin B6. These forms require fewer conversion steps in the body to be active, which essentially improves both the efficiency and effectiveness of supplementation.[4]

Iron

During pregnancy your iron requirements increase dramatically from 18mg per day to 27mg per day. This high requirement for iron means that iron deficiency anaemia is very common during pregnancy, affecting up to 52% of pregnant women.[5,6] Iron is important for blood cell development, the delivery of oxygen and immunity. During pregnancy, your doctor will check your iron levels using a blood test. Supplementation of iron is necessary if iron stores (ferritin) or iron levels (transferrin saturation) are low. It may be a good idea to make sure you include an iron supplement, especially if you struggle with morning sickness and food aversions. In fact, research shows that pregnant women who receive iron in the form of a multivitamin, rather than just iron and folic acid alone, have better pregnancy outcomes, including reduced risk of babies born with low birth weight, lower rates of still births and reduced infant mortality.[7,8]

Food focus: Red meat, chicken, fish, dried fruit, green leafy vegetables and legumes are good sources of iron. Vitamin C assists with the absorption of iron. Foods that are high in vitamin C include guavas, kiwifruit, bell peppers, strawberries, oranges, papaya, broccoli and tomatoes. So when taking an iron supplement, it is a good idea to ensure that it also includes vitamin C. [9,10]

Calcium

Calcium is vital for building strong bones and teeth in the baby, calcium also helps the mother maintain her bone density and helps reduce the risk of pre-eclampsia.[10]

Food focus: Pregnant women need about 1000mg calcium per day, and you can get 200-300 mg from a cup of low-fat milk or yoghurt, or 30g of hard cheese, like cheddar. Other food sources of calcium include green leafy vegetables (broccoli, cabbage, asparagus), legumes (chickpeas) and nuts.[10,11] Otherwise consider adding calcium through a supplement.

Omega 3 fatty acids

Omega 3 fatty acids are essential for brain development and the growth and development of the central nervous system and retina (eyesight). DHA (docosahexaenoic acid), a type of omega 3, is especially important for brain development.[12]

Food focus: Make sure you are getting an average of 200mg DHA per day from foods or supplements. This is equivalent to eating 170g of fatty fish twice a week, like canned sardines or pilchards, salmon, snoek or trout. For those on vegetarian diets, you can get plant-based omega 3’s from flax and chia seeds, canola oil, walnuts and soybeans, and you can also consider an algae-based DHA supplement.[12]

The healthy takeaway

Eating a healthy and balanced diet isn’t always easy when you are dealing with pregnancy symptoms like fatigue and nausea. Be kind to yourself and lean on family and friends. Consider using online shopping to make it easier to follow a healthy whole foods approach. Also remember that a good quality pregnancy multivitamin really helps you to meet your essential nutrient needs.

Vital® Pregnancy Plus is a source of important vitamins, minerals and nutrients to support the increased nutritional demand before and during pregnancy as well during breastfeeding. The vitamins and minerals in Vital® Pregnancy Plus are essential for the normal growth and development of the baby.

References

1. Williamson CS. Nutrition in pregnancy. Nutr Bull. 2006 Mar;31(1):28-59.
2. Vazquez JC. Constipation, haemorrhoids, and heartburn in pregnancy. BMJ Clin Evid. 2010; 2010: 1411.
3. US Preventive Services Task Force. Folic Acid Supplementation to Prevent Neural Tube Defects: US Preventive Services Task Force Reaffirmation Recommendation Statement. JAMA. 2023;330(5):454–459.
4. Carboni L. Active folate versus folic acid: The role of 5-MTHF (methylfolate) in human health. Integr Med (Encinitas). 2022 Jul; 21(3): 36–41.
5. Jouanne M, Oddoux S, Noel A, Voisin-Chiret AS. Nutrient Requirements during Pregnancy and Lactation. Nutrients. 2021 Feb 21;13(2):692
6. Abu-Ouf NM. The impact of maternal iron deficiency and iron deficiency anemia on child’s health. Saudi Med J. 2015. 36(2): 146-149.
7. International Alliance of Dietary/Food Supplement Associations. Multiple micronutrient supplementation: Improving the quality of nutrition for mothers in low- and middle- income countries. 2023.
8. Gomes F, Agustina R, Black RE, Christian P, Dewey KG, Kraemer K et al. Multiple micronutrient supplements versus iron-folic acid supplements and maternal anemia outcomes: an iron dose analysis. Ann N Y Acad Sci. 2022 Jun;1512(1):114-125.
9. Piskin E, Cianciosi D, Gulec S, Tomas M, Capanoglu E. Iron absorption: factors, limitations, and improvement methods. ACS Omega. 2022 Jun 10;7(24):20795-20811.
10. Mahan LK, Escott-Stump S. Krause's food & nutrition therapy. 12th ed. Saunders/Elsevier; 2008.
11. Meertens LJE, Scheepers HCJ, Willemse JPMM, Spaanderman MEA, Smits LJM. Should women be advised to use calcium supplements during pregnancy? A decision analysis. Matern Child Nutr. 2018 Jan;14(1):e12479.
12. Cetin I, Carlson SE, Burden C. Omega-3 fatty acid supply in pregnancy for risk reduction of preterm and early preterm birth. Am J Obstet Gynecol MFM. 2024;6:101251.

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