Top Ten Best Pregnancy supplements for a healthy mom and baby
It can be overwhelming to know what to do in order to ensure that you and your child are as healthy as they can be. The right supplements can help you have a healthy pregnancy. The right supplements make a big difference.
What are the top pregnancy supplements, with so many choices available? The top ten supplements for a healthy mother and baby have been compiled to make it easier for you.
1. Folic Acid (Vitamin B9): The Pregnancy Superstar
You have probably heard of folic acids, and with good reason. It is essential to take folic acid in the first trimester of pregnancy, as it prevents neural tube defects in your baby’s spine and brain. It's recommended that you start taking folic acid even if your pregnancy is not yet confirmed. This is one of the most important prenatal vitamins to ensure a healthy pregnancy.
- Why folic acid is important for your baby: Folic Acid helps the brain and spine of your baby develop properly and prevents birth defect.
Pro tip: You need to consume 400-800mcg folic acid per day while pregnant.
2. Omega-3 Fatty Acids (DHA & EPA) – For a Smart Baby
The brain is dependent on omega-3 fatty acid, particularly DHA. These healthy fats help your baby's brain and eyes grow, especially in the second and third months. Omega-3s can also help you feel better by reducing inflammation and increasing circulation.
- Why is it important? It helps your baby's eyes and brain develop, improves heart health and reduces inflammation.
Pro tip: For the best results, look for supplements that contain at least 300mg of DHA daily.
3. Iron – Keep Your Energy Up
Iron is necessary for the production of more red blood cells. You may feel fatigued, dizzy or sluggish if you don't have enough iron. iron supplements are a great way to prevent anemia during pregnancy and keep energy levels high.
- Why is it important? It prevents anemia and boosts energy.
Pro tip: Iron can cause stomach problems. Use a formula with a slower release to avoid constipation.
4. Calcium – Building Strong Bones
Did you know calcium is as essential for you as for your child? Your body will take calcium from your bones if you don't consume enough. Calcium is essential for your child's healthy teeth and bones, as well as your own.
- Why it is important: It helps to build your baby's teeth and bones, and also keeps your own strong.
Pro tip: Aim to consume 1,000 mg of calcium each day while pregnant. If you are under 18, 1,300 mg is required.
5. Vitamin D – A Perfect Pair with Calcium
Vitamin D is essential to calcium. This vitamin is essential for calcium absorption, so you should make sure to get enough. Vitamin D is also essential for a healthy immune function, especially during pregnancy.
- Why is it important? It helps absorb calcium, boosts your immune system and reduces complications such as preeclampsia.
Pro tip: The majority of prenatal vitamins contain vitamin D. If you are deficient in this vitamin, talk to your doctor about adding a supplement (aim at 600 IU per day).
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6. Magnesium – Relax and Recharge
Magnesium is a great mineral to help with muscle tension, leg cramps and restless legs during pregnancy. This mineral helps to reduce cramps and promotes healthy muscle function. It also improves sleep. Magnesium also helps to regulate blood sugar and supports the nervous systems.
- Why is it important? It prevents leg cramps and supports blood sugar levels.
Pro tip: Aim to consume 350-400mg of magnesium each day. You can get it both from supplements and foods rich in magnesium, such as leafy greens.
7. Iodine – Essential for Thyroid Health
Iodine is essential for thyroid function. This in turn impacts your energy and metabolism. You need to consume more iodine during pregnancy in order to ensure that your baby's nervous system and brain develop correctly.
- Why is it important? It supports thyroid health and brain development.
Pro tip: Make sure your prenatal vitamin contains iodine. It's an important nutrient for pregnant women.
8. Vitamin B12 – Keep Your Energy Up
Vitamin B12 helps to make red blood cells, and keeps your energy levels high during pregnancy. It is also essential for the growth of your baby's brain. You may need to take a B12 supplements if you eat a mostly plant-based diet. This is because it's mainly found in animal products.
- Why is it important? It supports red blood cell production, and also helps to develop energy and nerves.
Pro tip: Make certain your prenatal vitamin contains enough B12 (aim to get at least 2.6mcg daily).
9. Probiotics – Keep Your Gut Healthy
Sometimes, pregnancy hormones can cause digestive problems like constipation and bloating. Probiotics help maintain a healthy gastrointestinal tract. Probiotics can help support your digestive system and immune system during pregnancy, making you feel healthier.
- Why is it important? It supports gut health, boosts immune system, and reduces risk of complications such as gestational diabetes.
Pro tip: For best results, look for probiotic supplements with strains such as Lactobacillus lactis and Bifidobacterium rhamnosus.
10. Zinc – Immune Support and Cell Growth
Zinc has a powerful effect on cell division and immunity. It is important for pregnancy because it helps the body produce enzymes that are needed to grow cells. Zinc is also essential for the development of your baby's tissues and organs.
- Why is it important? It supports immune health, aids with cell growth and helps in fetal developmental.
Pro tip: Try to consume 11 mg of zinc per day during pregnancy.
Conclusion: Choosing the Right Pregnancy Supplements
It is important to look after your body during pregnancy. Taking the best supplements for pregnancy can help to keep mom and baby healthy. The right supplements will help you to fill any nutritional gaps, and ensure that you both get the nutrients you require.
Always consult your doctor before taking any new supplements.
We wish you and your baby a healthy, happy pregnancy!
