Pregnancy brings a lot of changes, and staying healthy is important for both you and your baby. You’ve probably already heard how important it is to eat a balanced diet during this time, but supplements can also play a big part in helping you stay healthy. With so much advice out there, it can be hard to know what to focus on. Let’s break it down simply: you want to give your body and baby the best care, so let’s take a look at the supplements that might help.
Always Start with Your Doctor
It’s important to talk to your healthcare provider before adding any new supplement to your routine. Your doctor can give you personalized guidance based on your health and pregnancy. Whether you’re looking for workout supplements or extra vitamins to support your pregnancy, always ask them before starting anything new.
1. Protein
Protein is a key player in your fitness routine during pregnancy. It’s essential for muscle recovery, especially if you’re staying active, and helps support the development of the placenta and baby. If you’re used to protein powders, you don’t necessarily need to give them up, just choose clean, simple options like whey or plant-based proteins. Look for ones that don’t contain a lot of extra additives or sweeteners, so your body can get what it needs without feeling weighed down.
2. Folic Acid
One supplement you absolutely cannot skip is folic acid. It’s essential from before pregnancy through the first 12 weeks. This helps prevent neural tube defects, such as spina bifida, and it’s incredibly important to get it right. Most doctors recommend taking 400 micrograms of folic acid every day. While folate is naturally found in foods like leafy greens, fortified cereals, and citrus, it can be difficult to get enough through diet alone, which is why a supplement is often necessary.
3. Vitamin D
Vitamin D is another crucial nutrient, as it helps your body absorb calcium and supports healthy bones and teeth, both for you and your baby. The sun helps your body produce vitamin D, but from September to March, you may not get enough from sunlight alone, so a daily supplement is recommended. Look for a supplement containing 10 micrograms of vitamin D each day.
You’ll also find it in some foods, like oily fish (salmon, mackerel), eggs, and fortified products. However, with vitamin D being found in so few foods, supplements may be necessary, especially if you’re not able to get enough through diet alone. Be careful not to exceed 100 micrograms (4,000 IU) per day, as too much can be harmful.
4. Iron
Pregnancy puts a strain on your body’s iron levels, and if your iron levels are low, you may feel tired or weak. Iron-rich foods, such as lean meats, leafy greens, and dried fruits, can help, but some women find they still need iron supplements. Many multivitamins and prenatal supplements include iron, and if your levels drop too low, your doctor will likely recommend extra iron. Iron absorption is also improved when paired with vitamin C, so don’t forget to snack on foods like strawberries, oranges, or bell peppers for an added boost.
5. Electrolytes
If you’re working out during pregnancy, staying hydrated is key. But when you sweat, you lose more than just water, you also lose electrolytes like sodium, potassium, and magnesium. These are vital for energy, muscle function, and hydration. Electrolyte drinks or powders can help replenish these minerals, but make sure to choose products without added sugar. Natural options like coconut water are a great way to hydrate, too.
6. Vitamin B12 & Calcium
If you follow a vegetarian or vegan diet, you may need extra vitamin B12 or calcium during pregnancy. B12 is important for the development of your baby’s nervous system, and calcium supports strong bones and teeth. If you’re not getting enough from your food (like dairy, fortified plant-based milk, or green leafy veggies), talk to your doctor about whether a supplement is necessary.
What to Avoid During Pregnancy
It’s not just about adding the right supplements, there are also some things you want to avoid. For example, steer clear of cod liver oil, as it contains high levels of vitamin A, which can be harmful to your baby. Some prenatal vitamins may include vitamin A, so always check the label before taking anything new. “Learn more about the causes, symptoms, and prevention of nutritional anemia during pregnancy by visiting our comprehensive guide on maternal health and nutrition and essential prenatal vitamins.
You Choose What To Put In Your Body
Pregnancy is the time to focus on your health and well-being, and finding the right mix of supplements can help make sure both you and your baby stay healthy. Don’t forget to consult with your doctor about any new supplement you’re considering and listen to your body as it changes. Above all, remember that a healthy, varied diet should be your first priority, supplements are there to fill in the gaps, not replace good nutrition.
Staying active and getting the right nutrients, including the right supplements for pregnancy, will help you feel better and stay strong throughout your pregnancy. Just remember: what works for one person may not work for another, so it’s about finding what feels right for you and your growing baby.
