When it comes to pregnancy, nutrition and supplementation play a very important role, not only for your baby’s health but also for yourself. With so much information out there on which nutrients to focus on and those to avoid, it can get a little overwhelming. We’re here to break down what you need to know about safe supplementation during this new chapter of your life.
Why do I need to supplement my diet?
While we do get many of our necessary nutrients from the foods we eat daily, they may not be sufficient when it comes to supporting you and your baby during pregnancy and breastfeeding. This is because the nutrient needs of those who are pregnant and breastfeeding are generally greater due to your body getting ready to grow a tiny human and preparing to produce breastmilk. And according to Health Canada, it’s difficult to obtain all the necessary nutrients from food alone. That’s why supplementing during this time can do wonders to ensure your body is equipped with everything it needs.
Supplements that are safe during pregnancy and breastfeeding
These are some of the common nutrients that support the body during pregnancy and breastfeeding. Remember that it’s important to speak with your healthcare practitioner to see what you could benefit from.
Vitamins and minerals to prioritize:
- Iron – During pregnancy, the volume of blood in your body increases and so does the amount of iron your body needs. Iron is responsible for making more blood to supply oxygen throughout your body, including to your baby. On top of that, iron also helps in the development of your baby’s brain.
- B Vitamins – This group of 8 vitamins are known to support the body in multiple ways. Most notably, taking a B complex can help minimize the risks of birth defects and support healthy development of your baby. The B vitamins can also help regulate energy levels, ease nausea and lower the risk of developing preeclampsia.
- Calcium and vitamin D3 – Calcium is required throughout pregnancy to build strong bones and teeth for your baby. Vitamin D works to absorb and use calcium within the body. Getting enough of both these nutrients will help your teeth and bones stay healthy too!
- Magnesium – Since magnesium is involved in over 800 enzymatic reactions within the body, it can help support your body during and after pregnancy as well. Its role in nerve and muscle function can help relieve leg cramping and headaches that are common during this time.
Nutrients for additional support:
- Ginger – Morning sickness is one of those dreaded symptoms that many people experience during pregnancy. Ginger has been shown to help relieve morning sickness for some people. Specifically, drinking ginger tea has been shown to help reduce episodes of nausea and vomiting.
- Probiotics – These gut-friendly bacteria help support digestion and immune health. Some studies say probiotics may reduce the risk of infant eczema and atopic dermatitis and help treat symptoms of depression and anxiety during and after pregnancy.
- Omega-3 fatty acids – These healthy fats are loaded with nutritional benefits. From supporting fetal growth and development to having anti-inflammatory properties, omega-3s can help support you and your little one during and after pregnancy.
- Echinacea – This ancient herb has been used to shorten the duration of the common cold and flu, as well as reduce symptoms like sore throat, cough, and fever. It’s one of the few herbs that are safe during pregnancy. Herbalists recommend echinacea to help strengthen the immune system and support the body in fighting infections.
Should I take a prenatal multivitamin?
Prenatal multivitamins are a great comprehensive option to help ensure that you’re meeting your body’s new demands. Not only can they be beneficial before and during pregnancy to support you and your baby, but also for a period of time postpartum and while breastfeeding to help replenish your body’s nutrient levels after giving birth.
Orange Naturals’ Prenatal Multi features a full spectrum of 24 vitamins, minerals and nutrients in their most absorbable form so you can avoid any pesky bowel irritation. It’s designed to help provide essential nutrients like 5-MTHF activated folic acid to prevent neural tube defects and spina bifida, zinc to support fetal growth and development, a gentle, easily absorbed dose of iron and more – everything you need for a healthy pregnancy.
Supplements to stay away from during pregnancy
While certain herbs and nutrients benefit our overall well-being, they may not be suitable for those who are pregnant and breastfeeding. Many of these herbs are known to have interactions with the reproductive system, particularly in inducing uterine contractions. That’s why it’s always important to speak with your trusted healthcare professional before incorporating anything new to your daily routine. While this is not a comprehensive list, here are some common herbs to stay away from during this time.
- Fennel
- Licorice
- Saw palmetto
- Goldenseal
- Dong quai
- Ephedra
- Yohimbe
- Passion flower
- Black cohosh
- Roman chamomile
- Stinging nettle
- Cinnamon verum
Pregnancy can be an exciting time to learn a lot of new things about yourself and your body, especially when it comes to diet and supplementation. Supporting your body with all the nutrients it needs and steering clear of any potentially harmful herbs can help make your pregnancy chapter a smooth one. Take it one step at a time and be sure to enjoy the journey while waiting for the arrival of your little one!
The information in this article is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of a qualified health professional regarding any questions about your medical condition. Do not disregard professional medical advice or wait to seek advice or treatment because of something you have read here.
Sources:
The Sensible Guide to a Healthy Pregnancy
Your Guide to a Healthy Pregnancy
Prenatal Nutrition Guidelines for Health Professionals
Echinacea
Ginger Tea in Pregnancy: Benefits, Safety, and Directions
Morning sickness
Probiotics and Maternal Mental Health: A Randomised Controlled Trial among Pregnant Women with Obesity
Probiotic Supplementation for Prevention of Atopic Dermatitis in Infants and Children: A Systematic Review and Meta-analysis
Should You Take Probiotics During Pregnancy?
Roles of Vitamin B in Pregnancy
Iron deficiency anemia during pregnancy: Prevention tips
Herbs to Avoid During Pregnancy
Herbs and Pregnancy
