Nutrient Needs during Pregnancy
Key Vitamins and Minerals for Healthy Development
By Molly Perry, Baby-Strong.com Dietitian/Nutritionist
Vitamin D
How much do I need daily?
5 micrograms
Is a Supplement needed?
Likely not if you live in a warm climate, those in the northern hemisphere however may require a supplement if they do not regularly drink Vitamin D fortified milk. In warmer climates or during the summer time, as little as 15 minutes a day is sufficient. Vegans should be more concerned for need of a supplement as they do not consume dairy, eggs and fish which are the best sources of Vitamin D.
What foods contain Vitamin D?
Butter, Egg yolks, Fish (i.e. salmon, mackerel, or blue fin tuna), Vitamin D fortified milk, leafy green vegetables, and exposure to sunlight.
Calcium
How much do I need daily?
1,000 milligrams (this amount remains the same after pregnancy)
Is a Supplement needed?
Usually not. Most pre-natal or multivitamins contain sufficient amounts of calcium. Additional supplementation is not needed as your body cannot readily absorb much more than 1,000mg/day.
What foods contain Calcium?
Dairy products are your best source. For Vegans, foods such as calcium-fortified orange juice, calcium-fortified bread, tofu, tortillas, legumes and turnip greens are good sources. Other excellent sources include cheese, milk, yogurt, almonds, legumes, and sardines.
*Important Tip
Ensure that you are getting enough calcium. During pregnancy, the fetus can extract calcium from Mom’s bones which can lead to an increased risk for osteoporosis for Mom later on
Folic Acid or Folate
How much do I need daily?
It is recommended that every woman take 400 micrograms daily as many pregnancies are unplanned. If you are planning to get pregnant, ensure you are taking a supplement containing at least 400mcg daily. Once you are pregnant, the recommendation is 600mcg daily.
Is a Supplement needed?
Usually, no. Most pre-natal vitamins contain sufficient amounts of folate, look at the label to ensure your own vitamin contains at least 600mcg
What foods contain Folate?
Lentils, collard greens, chickpeas, papaya, asparagus and broccoli, strawberries and oranges/citrus fruits. Many breads, rice’s and cereals are also fortified with folic acid.
*Important Tips
Adequate amounts of folate help to prevent neural tube defects such as spina bifida
Make sure you to not intake excess folate as it can mask B12 deficiency. This is primarily a concern for vegans. Healthy young women usually do not have to worry as the diet is adequate.
Iron
How much do I need daily?
27 milligramsIs a Supplement needed?
Yes. Diet alone will not meet the increased iron needs during pregnancy. Because your body has an increased blood volume (more blood in your body than usual) you need more iron in order to be able to make sufficient amounts of hemoglobin (the protein in your blood that carries oxygen to other cells). Iron needs also increase due to the need for the growing fetus/placenta. Most pre-natal vitamins are fortified to contain the recommended daily amount, however check the label of your own vitamin bottle; this is one nutrient you definitely should not skimp on during pregnancy!
What foods contain Iron?
The best sources of iron in the diet are meats, poultry and fish. These foods contain heme iron which means the form of iron in the food is readily absorbable by the body vs. foods containing non-heme iron i.e. legumes, grains, veggies. Non-heme iron is fine to get your dietary iron if you are a vegan, just combine it with a Vitamin C rich food such as orange juice. This will provide the necessary reaction for non-heme iron to combine with Vitamin C so your body can absorb it.
Zinc
How much do I need daily?
During pregnancy, the recommended amount is 11 milligrams a day. If you choose to breast feed, the amount increases to 12 mg daily
Is a Supplement needed?
Not typically if you are taking a pre-natal vitamin, however check your label!
What foods contain Zinc?
Fortified cereals and red meat are best. Other good sources include shellfish, poultry, beans, nuts, whole grains, and dairy products. Although oysters are the most food-rich source of zinc, they should not be consumed during pregnancy due to the risk for food borne illness (food poisoning).
*Important Tip
Absorption of zinc is inhibited with high iron intake so ensure that you are getting the recommended daily amount of both!
Molly Perry, R.D., LDN; Baby-Strong.com Dietitian/Nutritionist
Vitamin D
How much do I need daily?
5 micrograms
Is a Supplement needed?
Likely not if you live in a warm climate, those in the northern hemisphere however may require a supplement if they do not regularly drink Vitamin D fortified milk. In warmer climates or during the summer time, as little as 15 minutes a day is sufficient. Vegans should be more concerned for need of a supplement as they do not consume dairy, eggs and fish which are the best sources of Vitamin D.
What foods contain Vitamin D?
Butter, Egg yolks, Fish (i.e. salmon, mackerel, or blue fin tuna), Vitamin D fortified milk, leafy green vegetables, and exposure to sunlight.
Calcium
How much do I need daily?
1,000 milligrams (this amount remains the same after pregnancy)
Is a Supplement needed?
Usually not. Most pre-natal or multivitamins contain sufficient amounts of calcium. Additional supplementation is not needed as your body cannot readily absorb much more than 1,000mg/day.
What foods contain Calcium?
Dairy products are your best source. For Vegans, foods such as calcium-fortified orange juice, calcium-fortified bread, tofu, tortillas, legumes and turnip greens are good sources. Other excellent sources include cheese, milk, yogurt, almonds, legumes, and sardines.
*Important Tip
Ensure that you are getting enough calcium. During pregnancy, the fetus can extract calcium from Mom’s bones which can lead to an increased risk for osteoporosis for Mom later on
Folic Acid or Folate
How much do I need daily?
It is recommended that every woman take 400 micrograms daily as many pregnancies are unplanned. If you are planning to get pregnant, ensure you are taking a supplement containing at least 400mcg daily. Once you are pregnant, the recommendation is 600mcg daily.
Is a Supplement needed?
Usually, no. Most pre-natal vitamins contain sufficient amounts of folate, look at the label to ensure your own vitamin contains at least 600mcg
What foods contain Folate?
Lentils, collard greens, chickpeas, papaya, asparagus and broccoli, strawberries and oranges/citrus fruits. Many breads, rice’s and cereals are also fortified with folic acid.
*Important Tips
Adequate amounts of folate help to prevent neural tube defects such as spina bifida
Make sure you to not intake excess folate as it can mask B12 deficiency. This is primarily a concern for vegans. Healthy young women usually do not have to worry as the diet is adequate.
Iron
How much do I need daily?
27 milligramsIs a Supplement needed?
Yes. Diet alone will not meet the increased iron needs during pregnancy. Because your body has an increased blood volume (more blood in your body than usual) you need more iron in order to be able to make sufficient amounts of hemoglobin (the protein in your blood that carries oxygen to other cells). Iron needs also increase due to the need for the growing fetus/placenta. Most pre-natal vitamins are fortified to contain the recommended daily amount, however check the label of your own vitamin bottle; this is one nutrient you definitely should not skimp on during pregnancy!
What foods contain Iron?
The best sources of iron in the diet are meats, poultry and fish. These foods contain heme iron which means the form of iron in the food is readily absorbable by the body vs. foods containing non-heme iron i.e. legumes, grains, veggies. Non-heme iron is fine to get your dietary iron if you are a vegan, just combine it with a Vitamin C rich food such as orange juice. This will provide the necessary reaction for non-heme iron to combine with Vitamin C so your body can absorb it.
Zinc
How much do I need daily?
During pregnancy, the recommended amount is 11 milligrams a day. If you choose to breast feed, the amount increases to 12 mg daily
Is a Supplement needed?
Not typically if you are taking a pre-natal vitamin, however check your label!
What foods contain Zinc?
Fortified cereals and red meat are best. Other good sources include shellfish, poultry, beans, nuts, whole grains, and dairy products. Although oysters are the most food-rich source of zinc, they should not be consumed during pregnancy due to the risk for food borne illness (food poisoning).
*Important Tip
Absorption of zinc is inhibited with high iron intake so ensure that you are getting the recommended daily amount of both!
Molly Perry, R.D., LDN; Baby-Strong.com Dietitian/Nutritionist
For a Nutrition Program made for you- write to Molly at Info@Baby-Strong.com!
References: Nutrition Through the Life Cycle by Judith E. Brown, Janet Isaacs, Beate Krinke, Maureen Murtaugh, and Carolyn Sharbaugh
References: Nutrition Through the Life Cycle by Judith E. Brown, Janet Isaacs, Beate Krinke, Maureen Murtaugh, and Carolyn Sharbaugh
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