Collection: Pregnancy and Breastfeeding

Pregnant women often face several common nutritional challenges that require careful management. Hyperemesis gravidarum, characterised by various levels of vomiting/excessive vomiting, can lead to inadequate nutrient intake, potentially resulting in poor growth of the infant in utero. Iron deficiency is also a prevalent issue during pregnancy and needs to be monitored closely and supplemented as necessary to support both maternal and foetal health. Additionally, conditions such as gestational diabetes and hypertension can be triggered or worsened by a diet high in sugar, salt, and processed foods, underscoring the importance of a balanced and nutrient-rich diet during pregnancy.

During pregnancy, it is important to avoid certain foods to ensure the health and safety of both the mother and baby. Raw meat and fish should be avoided to reduce the risk of foodborne illnesses like toxoplasmosis and listeriosis. Unpasteurized milk and milk products can also pose a risk of bacterial infections and should be excluded from the diet. Raw or partially cooked eggs should be avoided to prevent exposure to harmful bacteria such as Salmonella. Alcohol should be completely avoided during pregnancy due to its potential to harm the baby’s development. Additionally, caffeine intake should be limited to no more than 200mg per day to reduce the risk of complications such as low birth weight or preterm birth.

It’s important to consult your healthcare practitioner before beginning any supplement. Women who are trying to conceive, are pregnant, or are breastfeeding should take prenatal vitamins and folic acid.

Individuals with an MTHFR gene variant are capable of processing all forms of folate, including folic acid. MTHFR, which stands for methylenetetrahydrofolate reductase, is a gene that, when altered, may cause elevated homocysteine levels in the blood and reduced levels of folate and other vitamins. The primary function of the MTHFR gene is to provide instructions for producing the MTHFR protein, which assists the body in processing folate. Methylfolate is a well-absorbed form of folate, and its bioavailability is not impacted by metabolic issues. This form, known as 5-methyltetrahydrofolate (L-methylfolate), is the biologically active version of vitamin B9. Your healthcare practitioner can guide you on which supplements are safe to use.

Taking folic acid is essential for reducing the risk of neural tube defects. It supports the development of the neural tube, which forms the spine and brain. Women should ensure they have adequate folic acid levels before becoming pregnant, as the neural tube closes early in pregnancy. In an ideal scenario, taking folic acid for 3 months before conception is highly beneficial.

You should begin taking prenatal vitamins as soon as you decide to try for a baby. Ideally, women of childbearing age should also take folic acid.

Try to take supplements in any way that works for you, such as crushing tablets or mixing them with a flavourful drink. Consider taking them at times when your nausea is less severe. If tablets are hard to tolerate, alternative options like shakes or bars can be used. Additionally, maintaining a varied and balanced diet is crucial to ensure you get all the essential nutrients. The most essential supplement is folic acid, as it supports the growth of rapidly dividing cells. It’s especially important during early pregnancy, as it helps the neural tube, which develops into the brain and spine, to form properly. If necessary, prioritise taking folic acid even if you need to pause other supplements, as it is the most critical of them all.

Calcium is a mineral that is associated with healthy bones and teeth. Food sources of calcium include dairy products (milk,cheese and yogurt), fortified plant based milks (almond, soy and rice), canned sardines with bones, almonds, winter squash, edamame beans and leafy greens (spinach, kale, bok choy and turnip). It is difficult for the body to break down calcium in the gut and absorption is often low from food sources, therefore supplementation ensures optimal absorption of calcium to meet daily requirements. Oxalates and phytates found in some plant foods (green leafy vegetables, soy products, tea, beans, nuts) bind to calcium and also reduce the absorption of this mineral. Therefore, it is important to avoid eating high oxalate and phytate rich foods with calcium. Calcium supplementation enhances calcium intake, thereby lowering the risk of hypertensive disorders during pregnancy.

Folic acid is a B vitamin used by the body to produce new cells and is the synthetic form of folate used in more advanced supplements. It is important for brain function, mental and emotional health and also aids in the production of the body’s genetic material. Folic acid plays a significant role in tissue and cell growth during pregnancy, infancy and adolescence. Depending on your genetic make up you may need to supplement folate and not folic acid for maximum benefit and absorption. This can be determined by a nutrigenomic test.

Iodine is an essential mineral found in certain foods. It is required by the body to produce thyroid hormones, which regulate metabolism and support various vital functions. Thyroid hormones are also crucial for proper bone and brain development during pregnancy and infancy.

Iron is a mineral in the body that has an important function to carry oxygen in the haemoglobin of red blood cells throughout the body so cells can produce energy. During pregnancy, it is recommended to consume 27mg of iron daily. Maintaining good nutrition can help prevent iron deficiency anemia during this time. Your doctor will test your ferritin levels (iron storage levels) regularly throughout pregnancy. If these are low a diet cannot correct them and a supplement will be required.

The main purpose of a multivitamin is to fill in nutritional gaps and supplement the body with nutrients and phytonutrients naturally found in food. Multivitamins can play an important role when nutritional requirements are not met through diet alone. Taking prenatal vitamins before pregnancy or early in pregnancy helps ensure you receive essential nutrients necessary for foetal development.

Omega 3 fatty acids are found naturally in fatty fish such as salmon, trout, pilchards, sardine, fresh tuna (not tinned) and mackerel. It is often difficult meeting daily omega 3 requirements, therefore supplements are a convenient and consistent source of omega 3. Taking an omega 3 supplement helps to regulate hormones (significant for ovulation), increases blood flow to the uterus and reduces inflammation in the body - all benefitting fertility and reproductive health. Omega 3 is made up of EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). Consuming omega 3 fatty acids during pregnancy is crucial for the development of the fetus's brain and supports the child's neurodevelopment later in life. Omega 3 supplementation during pregnancy usually focuses on DHA (docosahexaenoic acid) at a higher level than EPA (eicosapentaenoic acid) as the requirement is higher during pregnancy. This form is usually more expensive than higher dose EPA (eicosapentaenoic acid) supplements. Maternal supplementation with DHA (400 mg/day) during pregnancy has been shown to positively impact a child's language skills and short-term memory at ages 5–6 years.

Choline is vital for brain development, particularly in the formation of the neural tube, memory, and learning. It supports the structure and function of cell membranes and is essential for foetal brain growth, especially during the third trimester. Eggs are a rich source of choline and can be included more frequently in your diet during pregnancy. It is important to check your pregnancy supplement contains choline if your dietary intake is too low.

This is vital in the early stages of pregnancy for preventing neural tube defects. It helps in the development of the foetal brain and spine. Adequate folic acid intake also supports the formation of healthy blood cells, which is important for both the mother and the fetus.

Iron supports the formation of hemoglobin, which is essential for oxygen transport. Adequate iron levels are crucial for foetal brain development as oxygen is needed for brain cell growth and function. Iron also helps prevent anemia in the mother, which can impact foetal development.

Omega 3 fatty acids, particularly DHA (docosahexaenoic acid), are crucial for the development of the foetal brain and eyes. They support neuronal growth and synaptic development. Omega 3’s also help with mood regulation, which benefits both the mother and fetus.

Vitamin D is important for brain development, immune function, and bone health. It influences gene expression involved in the development of the foetal brain and can help protect against cognitive impairment later in life.

Breast milk is the ideal food for your baby, perfectly suited to their needs and readily available in the right amounts. When the baby’s saliva comes into contact with the mother’s nipple, it signals her brain to produce the appropriate breastmilk. The composition of breast milk changes daily to meet the baby’s evolving needs. While a newborn and a 6-month-old may consume the same volume of breast milk, the nutritional composition will differ. Breast milk contains essential nutrients such as carbohydrates, proteins, fats, vitamins, and minerals, as well as microRNA, growth factors, HMOs (Human milk oligosaccharides), immune modulators, cytokines (Cytokines are small proteins essential for regulating the growth and activity of immune system cells and blood cells), and many other important components.

Exclusive breastfeeding (breastmilk only, with no additional food or water) is recommended for the first six months. However, for larger babies, solids may need to be introduced to supplement breastfeeding as early as four months. After six months, complementary feeding can be introduced while continuing to breastfeed for two years or longer.

There’s no exact amount, but mothers should drink according to thirst, which increases during breastfeeding. A general guideline is to aim for at least 2 liters (about 8 glasses) of fluids daily.

A balanced and varied diet is essential to support milk production during breastfeeding. Since producing milk requires energy, it’s important to consume enough calories to meet this demand. However, eating more protein doesn’t directly increase the protein content of breastmilk. The mother’s diet primarily influences the type of fats in the milk, not the overall quantity.

Producing breastmilk uses about 500-750 extra calories per day. However, mothers don’t necessarily need to eat this exact amount but should listen to their hunger cues. Having three main meals and 2-3 snacks per day while maintaining a balanced diet is ideal.

It’s best to limit caffeine and alcohol, as both can transfer into breastmilk and affect the baby. While no specific foods must be completely avoided, a balanced diet including carbohydrates, fiber, protein, fats, fruits, vegetables, and plenty of water is crucial. Some foods, like chocolate or spicy dishes, may cause discomfort or cramps in some babies, but this varies for each mother and baby.

Caffeine and alcohol should be limited, as they can pass into breastmilk. Outdated advice about "pumping and dumping" is no longer necessary. Pumping and dumping is the practice of pumping your milk after you've consumed alcohol and discarding it so that your baby doesn't ingest it.

Since producing milk requires significant energy, an inadequate diet can lead to unplanned weight loss and affect a mother’s nutritional status. A healthy, nutrient-rich diet, along with appropriate vitamin and mineral intake, is recommended.

Continuing prenatal supplements during breastfeeding is advised. Additional shakes or bars are not required if the diet is balanced, but mothers can include them as snacks if they choose safe, suitable options.

Yes, breastfeeding can help protect against allergies. For guidance on managing specific allergies, consult a local dietitian.