29/08/2025
👉Pregnant women should supplement folic acid, iron, calcium, iodine, vitamin D, vitamin C, fiber and zinc to support the health of the mother and fetus, preventing birth defects. These substances should be supplemented by combining a diverse diet from natural foods (green vegetables, fruits, cereals, meat, fish, milk...) and multivitamins as prescribed by the doctor.
👉👉Essential nutrients:
Folic acid (Vitamin B9):
Important to prevent neural tube defects in the fetus, should be supplemented before pregnancy and in the first 3 months.
Iron:
Essential for blood formation and reduces the risk of anemia in the mother.
Calcium:
Supports the development of the fetus's skeleton and the health of the pregnant mother.
Iodine:
Helps develop the fetus's nervous system and prevents developmental problems.
Fiber:
Helps prevent constipation, a common condition during pregnancy. Vitamin D:
Helps the body absorb calcium and phosphorus effectively, supporting fetal bone development.
Vitamin C:
Boosts the immune system, keeps mother and baby healthy, and supports iron absorption.
Zinc:
Necessary for metabolism and supports fetal development.
Supplemental sources:
Natural foods:
Folic acid: Dark green vegetables (broccoli, spinach), nuts, milk, bananas.
Iron: Beef, pork, oysters, whole grains, white beans.
Calcium: Milk, shrimp, soybeans, seaweed, crab, seafood.
Fiber: Fresh fruits, green vegetables, beans, whole grains.
Vitamin D: Fish, eggs, milk, cheese.
Vitamin A: Carrots, papaya, mango, pumpkin.
Iodine: Iodine is not found in all multivitamins, so it should be absorbed from food.
Supplements:
Take folic acid and multivitamins as directed by your doctor to ensure adequate intake.
Take multivitamins, iron, and calcium at different times to optimize absorption, e.g. take iron on an empty stomach, take calcium after meals.
👉Important note:
Consult your obstetrician for advice on specific dosages for each vitamin and mineral.
Do not arbitrarily supplement too much calcium or iron, as this may interfere with each other's absorption.