fit for life online - prenatal supplementation - what do I need to know?

Posted: 10-01-2009 6:15 AM

 

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What do I need to know?

Pregnancy can be the most exciting time of our lives, but it can also be a confusing time with so many questions to answer. A common question asked is “Do I need to take a multivitamin or any specific supplements?”. Ideally our diets would provide everything we need to nourish this growing being and still have some left for mum but unfortunately the foods consumed in today’s busy lifestyle often don’t provide all the essential nutrients required for this time of rapid growth and development.

During pregnancy the RDI (recommended dietary intake) of most nutrients increases, including B vitamins (especially folic acid), zinc, iron, calcium and magnesium. A deficiency in any nutrients can result in unwanted, but often preventable, symptoms during pregnancy from cravings and morning sickness through to pre-eclampsia (fluid retention, high blood pressure and protein in the urine).

Here’s a look at some specific nutrients required in doses above and beyond our normal dietary intake:

Folic Acid

It is important to begin prenatal preparation at least 3 months prior to conception. To date folic acid is considered the most important nutrient for supplementation for its role in helping to preventg neural tube defects, where the brain and spinal cord fail to develop properly around the fourth week of gestation. It is recommended to supplement at least 400mcg daily of folic acid preconception and during the first 12 weeks of pregnancy; however it is important that the other B vitamins, including Vitamin B12, are taken along with folic acid, so choose a prenatal multivitamin or a well rounded B complex that contains 400mcg of folic acid. Understanding that we don’t all have the opportunity to supplement prior to conception, although not ideal it is generally not too late to start folic acid as soon as you become aware of your pregnancy.

Iron

Increased iron intake is essential to help maintain the large increase in blood volume your body now has to sustain. The RDI for iron during pregnancy increases to 27mg, which can be quite difficult to obtain from diet alone. Many iron supplements are high dose but are not well absorbed, which means constipation is a certainty. Check you are taking the right form with your health care professional to avoid this.

Essential Fatty Acids

Supplementation with docosahexaenoic acid (DHA), found in omega 3 essential fatty acids, during pregnancy and lactation has an important effect on the development of the foetus and infant, including better development results of body, visual acuity, intelligence and a healthy birth weight.

Calcium

Calcium supplementation appears to reduce the risk and occurrence of pre-eclampsia and preterm delivery in those who have a daily dietary calcium intake less than the recommended dietary allowances. Approximately 50%of women of child bearing age consume less than the RDI of calcium, which is 1000mg. Co-enzyme Q10 has also been shown to reduce the risk of developing pre-eclampsia in women at risk.

Vitamin A

Regulation imposed by the Therapeutic Goods Administration (TGA) requires supplement labels to warn pregnant woman against taking more than 8000IU of vitamin A daily. Whilst this warning is warranted due to potential birth defects caused by these extremely high doses, it can also cause women to be overly cautious and avoid this essential vitamin altogether. Vitamin A is involved in reproduction, growth and development, making it an important nutrient for conception and pregnancy. Most pregnancy multivitamins contain beta-carotene (pre-vitamin A) for safety reasons, but you may take vitamin A in low doses to help relieve specific symptoms, such as skin complaints, during pregnancy.

Some other common complaints that can be treated through herbs and nutrition:

Leg cramps – calcium and magnesium before bed
Morning sickness – ginger (capsule or tea) and vitamin B6
Fluid retention – vitamin B6 with B complex
Fatigue – B complex, CoQ10, iron, ashwagandha (Withania somnifera)
Heartburn – slippery elm bark powder, meadow sweet tea
Constipation – slippery elm bark, increased water intake
Dry, itchy skin – essential fatty acids, vitamin A, increased water intake
Acne – zinc, vitamin A.

A Healthy Outcome

While making your pregnancy as simple and enjoyable as possible being a wish for every expectant mother, the ultimate outcome is to give birth to a healthy baby. Inadequate nutritional intake for women during pregnancy can result in low birth-weight, which occurs in approximately 24% of births worldwide. Having a low birth-weight can have serious consequences for your child in the early years, as well as a negative impact on their health in later life. The best way to achieve a ‘healthy’ birth-weight is to consume a healthy and nutritious diet, not over-indulge and certainly don’t diet or under-eat with the aim of putting on a minimal amount of weight.

A good quality multivitamin and separate essential fatty acid (fish or flaxseed oil) supplement are usually sufficient to assist in maintaining a healthy pregnancy and producing a healthy baby. If any unwanted symptoms do arise you then have the option to take any of the above mentioned nutrients as well as your multivitamin.