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Consume 27 milligrams of iron a day (take at night to ease nausea).
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Consume 1,000 –1,500 milligrams of calcium a day.
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Take 300 milligrams of omega-3 fatty acids a day.
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Take 400-600 micrograms of folic acid a day.
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400-600 micrograms of folic acid. |
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Never double up on your prenatal. |
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For the full article, read more...
our first ob/gyn appointment likely mixed the awe-inspiring pleasure of hearing baby’s heartbeat with the boring business of getting a prescription for a prenatal vitamin. It may seem like a small detail, but it’s extremely important to take the right supplement based on your eating habits and your overall health.
While most prenatal vitamins contain the necessary ingredients for baby’s development, like folic acid, you might need a little something extra. Take this list to your next appointment and ask your doc whether you need:
Iron
If you’re suffering from can’t-keep-my-eyes-open exhaustion, you’re not alone. Anemia caused by lack of iron affects half of all pregnant women, according to March of Dimes.
Moms-to-be should consume 27 milligrams of iron every day. Your multivitamin won’t meet that number, so don’t be shy about ordering up a steak. A tip for the meat-averse, whose diets are naturally low in iron: “I often prescribe Cheerios,” says Cassandra Henderson, M.D., chief of maternal-fetal -medicine at The North Division of Montefiore Medical Center in Bronx, NY. “One cup gives about a quarter of the daily requirement of iron.”
If a blood test reveals low iron levels, you’ll be prescribed a supplement. An iron tablet is also likely to be necessary for women with pernicious anemia, sickle cell disease, or uterine fibroids. Ease nausea and heartburn by taking iron in the evening, and improve your body’s ability to absorb it by avoiding coffee, tea, egg yolks, milk, fiber, and soy with your tablet.
Calcium
You know this: Calcium builds baby’s bones. It’s so important that your body will steal your stores and give them to baby, if necessary - putting you at risk for osteoporosis. Surprisingly, prenatals don’t contain anywhere near the 1,000 milligrams recommended for moms - and women carrying multiples need even more. So drink four glasses of milk every day, or ask your doctor about a supplement. If a calcium pill leaves you in a “bind,” combat the constipation with exercise, plenty of water, and high-fiber foods.
Adequate calcium also reduces the risks of preterm birth and eclampsia, a serious post-delivery condition. To achieve these pluses, the World Health Organization recommends 1,500 milligrams.
Vitamin D
Sunshine is the body’s leading source of vitamin D, which helps build baby’s teeth and skeleton. Women with darker skin, whose pigmentation naturally filters sunlight, and those who get little sun should be tested for vitamin D, says the American Academy of Pediatrics. If you’re deficient, your doctor should consider a supplement.
Omega-3s
Studies have shown that DHA, found in omega-3 fatty acids, improves baby’s visual-learning ability and attention span, and may help stave off postpartum depression. “It’s just absolutely critical that women get enough DHA,” says registered dietitian Elizabeth Somer, author of Nutrition for a Healthy Pregnancy. “You can do that with two or three servings of salmon, herring, or sardines a week. But how many women are eating those in abundance? It makes a whole lot of sense just to be on the safe side and take a DHA supplement.” Pregnant women should take 300 milligrams a day, according to the American College of Nutrition.
Other Brain Builders
Choline helps develop the hippocampus, the brain’s memory center, and iodine is also critical for baby’s brain. Yet these nutrients aren’t included in many prenatal supplements. Neither is sold as a supplement, but eating two eggs a day can help you meet the 450-milligram daily choline requirement.
Getting iodine is a little tougher. People take for granted that iodine is in salt, says Donnica Moore, M.D., an ob/gyn and author of Women’s Health for Life. “You need to have a table salt that specifically says, ‘iodized.’” But salt increases water retention - something you probably don’t need more of - so it may be better to find a prenatal with iodine.
Folic acid, the heavy-hitter in brain development, prevents spina bifida and other defects when taken in the recommended dose of 400 to 600 micrograms a day. But if you’re carrying multiples, you need more. The same goes for moms-to-be with anemia, sickle cell disease, or who’ve had a child with a similar brain defect.
The Right Mix
Talk to your ob/gyn before adding anything new to your pillbox, and never double up on your prenatal, because some nutrients can be dangerous in large quantities. If your vitamin makes you nauseous or constipated, ask your doctor to recommend another without the lousy side effects. Many prescription formulas contain stool softeners, and a liquid or iron-free formula can help you get through first trimester queasiness. Your doctor’s advice, combined with a balanced
Vitamin Vitals Diet and a high-quality multivitamin will ensure that you and baby are getting the nutrition you need but all prenatals aren’t created equal. In addition to the necessary nutrients, consider these factors:
Avoid artificial preservatives, flavors, colors, and sweeteners. “There’s a lot of research about artificial colors and preservatives being linked to damaging kids’ brains at school age,” says Alan Greene, M.D., a San Francisco Bay Area pediatrician with his own brand of vitamins for kids and moms-to-be, Dr. Greene by TwinLab. “That’s why my whole line is made without any of that stuff.” Many brands are similarly clean; another is Fairhaven Health.
Seek out super-pure DHA. Look for brands made from plant sources, like Life’s DHA, since they are free of the metals and toxins that can be in DHA from fish. This type of DHA also doesn’t cause those nasty fish burps, Greene says. Expecta Lipil uses Life’s DHA in its Omega-3 supplements.
Choose an easy iron. Greene opted for “chelated” iron in his brand—it’s water-soluble and more easily absorbed. “A lot of the prenatal vitamins cause nausea, and that’s usually because of the iron,” Greene says. Look for the words “iron bisglycinate.”
