What vitamins and minerals should I take during pregnancy?

They provide energy, support the development of bones, teeth and muscles, and help organs develop... Yes, we are talking about the importance of including minerals and vitamins during pregnancy. But... do you know which ones we mean? Keep reading and we will tell you. Taking prenatal vitamin supplements helps ensure the extra amounts of iodine, iron, calcium, vitamin D and folic acid (also known as folate) that are needed during pregnancy.

Together with a balanced diet providing the rest of the vitamins and minerals you need during pregnancy, this makes up the right routine for both mother and baby.

Minerals to take during pregnancy

Iodine

It helps with the formation of the nervous system, the development of organs and the baby’s intellectual capacity. The main natural dietary sources of iodine are iodised salt, seafood in general, fish, eggs and seaweed.

Iron

Because blood volume increases during pregnancy, you need an extra amount of this mineral. If your iron intake is insufficient, you may also develop anaemia. On the other hand, having the right iron levels reduces the risk of premature birth and helps strengthen your muscles. The recommended daily iron intake during pregnancy is 27 milligrams, and it can be found in most prenatal vitamin supplements. You can also get it from iron-rich foods such as red meat, seafood, pulses, fortified breakfast cereals and prune juice.

Vitamins the body needs during pregnancy

Calcium and vitamin D

Calcium is essential during pregnancy. Do you know why? Because it helps strengthen the mother’s bones and teeth. It is also used in the formation of the baby’s bones and teeth, including the muscles and nervous system. Milk and dairy products, such as cheese and yoghurt, are the best dietary sources of calcium. But... what about those who are lactose intolerant? Do not panic. They can get calcium from other sources, such as enriched oat or almond milk, tofu, broccoli, Brussels sprouts, cabbage, sweet potato, pulses, leafy greens, sardines and almonds, or from specific supplements. Alongside calcium works vitamin D, as it is responsible for helping the body absorb calcium and therefore supports bone mineralisation. It is also essential for ensuring healthy skin and good visual function. Vitamin D-fortified milk and oily fish, such as salmon, are good sources of this vitamin, and, as you probably already know, sun exposure also activates its production.

Folic acid (folate)

Folic acid is a type of vitamin B that brings important benefits for both mother and baby. Taking 600 micrograms a day during pregnancy can help prevent so-called neural tube defects, brain malformations and spinal cord defects. Where can we find it? In leafy green vegetables, bread, wholegrain cereals and some nuts. However, even when eating these foods, it is difficult to reach the recommended amounts of folic acid through diet alone, which is why it is recommended that every woman who is pregnant or trying to conceive takes a daily vitamin supplement containing the recommended amount. At Farmaciasdirect, we offer a full selection of supplements for a healthy pregnancy, all at great prices.