You’re thinking about trying to have a baby or you’re currently pregnant and wondering about pregnancy supplements. Nutrition before, during, and after pregnancy is essential for a healthy mom and baby. Certain nutrients are well known, such as folic acid for healthy brain and spinal cord development and iron for healthy red blood cell formation. However, other supplements not as commonly talked about are beneficial during this time.
Best Supplements for Before Pregnancy
Preconception nutrition, or before you become pregnant, has gained traction over the years, highlighting how best to prepare to grow a baby. While pregnancy is a heavy lift for moms, it’s not only on the female to ensure their diets are healthy and loaded with essential nutrients. Male sperm regenerates every 90 days. For male reproductive health, men should exercise and eat a well-balanced diet to meet daily nutritional needs, including zinc, which is required for normal reproductive function (1). To cover the basics, males can take a daily multivitamin along with eating balanced meals and getting adequate exercise. Females should follow the same advice and ensure adequate amounts of folic acid during preconception.
Folic Acid
Why is folic acid singled out during preconception? Folic acid is involved in the process of developing the central nervous system of the baby, i.e., the brain and spinal cord. The central nervous system starts developing in the first 28 days of the embryo, often before the female has missed her period. Meaning mom likely won’t even know she is pregnant until after the central nervous system has begun to form. Folic acid is also essential for proper DNA formation. For these reasons, folic acid supplementation is recommended. Women with adequate levels of folic acid may the reduce risk of a baby being born with a brain or spinal cord defect.
While not all pregnancies can be planned, these are some tips both mom and dad can incorporate if possible before pregnancy.
Best Supplements for During Pregnancy
Both mom and baby need adequate nutrients to thrive during pregnancy. Moms need the nutrients to have a healthy environment and additional nutrients to support the baby’s growth.
Here are some important supplements to talk to your doctor about incorporating during pregnancy (2):
Prenatal Multivitamins
Adding a prenatal multi to your daily routine takes the guess work out of obsessing over meeting daily nutritional needs. Prenatal multis help fill the gaps and are designed for moms. Prenatal multis have higher doses of key nutrients, such as folic acid and iron to help mom stay healthy and grow the baby.
Omega 3 Fatty Acids
Omega-3s are essential fatty acids, meaning our body does not make them and we must consume them in our diet or take a supplement. Fish is one of the richest sources of omega-3s, but during pregnancy, mom needs to be cautious of mercury levels, therefore supplementation can help provide these healthy fats to the growing baby. Omega 3s during pregnancy, especially DHA, is correlated with healthy brain and eye development (3).
Iron
Iron is a key mineral during pregnancy as its necessary to support placental and fetal needs along with mom’s increased blood volume. Iron has several roles in the body, such as the formation of healthy red blood cells, muscle function, and transporting oxygen. Iron needs sharply increase in pregnant women to 27mg per day from 18 mg when not pregnant (4). Be sure to check your prenatal multi for the iron levels and adjust as needed. Some prenatal multis have iron already in them.
Calcium and Vit D
Calcium and Vitamin D are important nutrients for the development of the skeletal system. To support strong bones, calcium and vitamin D contribute to the necessary bone formation for the baby. Yet only 33% of pregnant women in the U.S. get enough vitamin D (2). Calcium and vitamin D can be challenging nutrients to meet through food intake alone, therefore supplementation can help fill the gaps.
Probiotics
Our friendly bugs in our gut help support lots of functions and may provide immune support. Recent research has demonstrated probiotics cross into the placenta, beginning to establish their microbiome. Probiotics may have beneficial effects on the infant gut microbiome as well (5).
Best Supplements After Pregnancy
After pregnancy, especially if you choose to breastfeed, supplementation can continue to support you and the baby. Breastmilk reflects mom’s daily intake; therefore, supplementation can continue to support meeting the higher nutritional needs. Continuing to take a prenatal vitamin, omega 3, iron, calcium and vitamin D, and probiotics are beneficial for the same reasons listed above (6, 7). Here’s some additional nutrients and tips to keep top of mind during this special time with your new bundle of joy.
Stay Hydrated
Keep hydration drinks around to be sure you get adequate fluid intake. Fun fact, newborn babies don’t need water and meet their hydration needs from breastmilk or formula. Mom should do her best to stay hydrated and if breastfeeding, limit caffeinated beverages to less than 24 fluid ounces per day (7).
Healthy Snacks and Bars
Quick nutrient-rich snacks can make life a bit easier during those late-night feedings. Choose snacks and bars with higher protein to replenish your body along with good sources of vitamins and minerals to meet higher nutritional needs.
Vitamin D for Baby
Vitamin D drops provide the infant with their daily needs during breastfeeding because breast milk alone does not provide the infant with their daily needs. If the baby is not being exclusively breastfed, vitamin D will be in their formula and supplementation is not necessary (7).
Supplementation before, during, and after pregnancy can help support the health of mom and the baby during this precious time of life. While these recommendations are supported in scientific literature, be sure to check with your Doctor before taking any supplements.
References
- Allouche-Fitoussi D, Breitbart H. The Role of Zinc in Male Fertility. Int J Mol Sci. 2020 Oct 21;21(20):7796. doi: 10.3390/ijms21207796. PMID: 33096823; PMCID: PMC7589359.
- Prenatal Vitamins. American Pregnancy Association. (2022, December 29). Retrieved from https://americanpregnancy.org/healthy-pregnancy/pregnancy-health-wellness/prenatal-vitamins/
- Pregnancy diet: Focus on these essential nutrients. (2022, February 18). Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/in-depth/pregnancy-nutrition/art-20045082?reDate=23012023
- Dighriri I M, Alsubaie A M, Hakami F M, et al. (October 09, 2022) Effects of Omega-3 Polyunsaturated Fatty Acids on Brain Functions: A Systematic Review. Cureus 14(10): e30091. DOI 10.7759/cureus.30091
- DRI Dietary Reference Intakes. Food and Nutrition Board, Institute of Medicine. Retrieved from https://www.ncbi.nlm.nih.gov/books/NBK222881/
- Tang M, Marroquin E. The role of the gut microbiome in the intergenerational transmission of the obesity phenotype: A narrative review. Front Med (Lausanne). 2022 Dec 22;9:1057424. doi: 10.3389/fmed.2022.1057424. PMID: 36619646; PMCID: PMC9812955.
- Mayo Clinic. Breastfeeding nutrition: Tips for mom. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/infant-and-toddler-health/in-depth/breastfeeding-nutrition/art-20046912#:~:text=Opt%20for%20protein-rich%20foods%2C%20such%20as%20lean%20meat%2C,will%20change%20the%20flavor%20of%20your%20breast%20milk.
- American Pregnancy Association. Postnatal Vitamins While Breastfeeding. Retrieved from https://americanpregnancy.org/healthy-pregnancy/breastfeeding/postnatal-vitamins-while-breastfeeding/
