Do I need supplements when I am pregnant? Is it safe to take supplements during pregnancy?
We often get these questions from our customers, so in this article I will try to give an overview of what is good to consider during your pregnancy.
It is no secret that proper nutrition is important during pregnancy, but getting the recommended daily dose of vitamins and minerals can be difficult—even with the healthiest diet.
That is why supplements are often recommended during pregnancy, as they help you and your baby get the maximum benefit from important nutrients.
To the question "Is it safe to take supplements during pregnancy?" I want to answer that you should primarily choose supplements that are designed and made specifically for pregnant women, so it feels safe.
Then ask us or the manufacturer directly about others. Always stay in conversation with your midwife and take blood tests to rule out any deficiencies.
Here are four important supplements to focus on to support a healthy pregnancy.
1. Prenatal Multivitamins & Iron
Prenatal multivitamins are a thoughtful supplement to provide your baby (and your body) with the nutrients needed to support a healthy pregnancy.
It is not possible to guarantee that we get enough of these nutrients from our diet, so a daily multivitamin is a good way to bridge the gap. Prenatal multis are specifically designed for pregnant women but can also be taken if you are planning to become pregnant or are breastfeeding. However, remember that prenatal vitamins are never a substitute for a healthy diet!
Multivitamins for pregnant and breastfeeding women are available.
Iron deficiency anemia is common during pregnancy. When you are pregnant, the amount of blood in your body increases until you have almost twice as much blood as normal. This means your body needs more iron to produce more hemoglobin for all the extra blood. You also need more iron for your growing baby and placenta.
If you know you need to replenish iron, get tested first with your midwife, and we have iron for pregnant women:
- Mary Ruth Prenatal & Postnatal Iron
- Helhetshälsa Iron Syrup
Although iron deficiency is the most common cause of anemia, folate deficiency is considered the second most common cause and often occurs together with iron deficiency, which is one of the reasons why folate is so important for a healthy pregnancy. Your midwife should always check your status through blood tests. Folate/folic acid should be included in your multivitamin.
It is also important that your multivitamin contains vitamin D.
Unfortunately, the truth is that not all prenatal multivitamins are the same. Nutritional value and ingredient quality can vary greatly, which is why it’s important to choose a prenatal vitamin from natural brands of high quality with as few additives as possible.
Remember, you don’t want unnecessary fillers, synthetic anti-caking agents, or harmful additives like gluten, dairy, soy, GMOs, pesticides, polyvinylpyrrolidone, and magnesium stearate in your product. And they should definitely not be listed as the first ingredients in a product.
2. Omega 3
Pregnant women may be deficient in omega-3 fatty acids, especially if they do not regularly eat omega-3-rich foods. If you do not eat fish or other foods high in omega-3 fatty acids, your midwife will likely recommend supplementation in addition to prenatal vitamins.
During the last eight weeks of pregnancy, your baby's brain grows faster than ever. Research suggests that high-quality Omega 3 is a good choice during this time because brain cells are growing rapidly.
Some studies have shown that supplemental DHA during pregnancy supports hand-eye coordination, motor skills, IQ levels, and even attention.
- Vegetology’s Opti 3 is suitable for pregnant women, both in capsules and liquid form.
- Even prenatal omega 3 is designed specifically for pregnant women.
- Omega 3 is also excellent.
3. Good Gut Bacteria
Your baby's small gut environment is mostly sterile until birth, when it is seeded by your bacteria during the birth process, skin-to-skin contact, and their first foods.
Your child's gut health is influenced by external factors such as your diet, how the child is born (cesarean or vaginal delivery), and the microbes in breast milk or formula if you cannot breastfeed.
Taking supplements with lactic acid bacteria during pregnancy and breastfeeding balances your microbiome so you can pass on the good bacteria to your little one and encourage your child's microbiome to thrive. A strong foundation for your child's health.
Besides supplementing with friendly gut bacteria, it is a good idea to focus on fermented foods like kefir, miso, and sauerkraut, as they are also rich in naturally occurring bacteria that support health.
4. Calcium
It can also be a good idea to supplement with a natural form of calcium combined with magnesium.
Many pregnant women do not reach the recommended daily calcium intake. However, calcium is not always routinely recommended for pregnant women. It can be important for women at high risk of developing preeclampsia or for women with a low calcium intake from their diet.
Among the most common causes of calcium deficiency are lack of vitamin D and magnesium or an illness. Calcium is very important for bones and teeth. It builds and maintains a strong skeleton.
Extra Tips
Nausea
For morning sickness and nausea during the day, ginger can be helpful. Use a little fresh ginger when cooking soups and stir-fries. Sprinkle some dried ginger on your oatmeal for breakfast or add ginger to a smoothie.
If ginger doesn’t do the trick, many mothers and midwives recommend acupuncture.
Choose foods high in protein, low in fat, and easy to digest. Avoid oily, spicy, and fatty foods.
Drinking enough fluids helps soothe your stomach and rehydrate your body if you vomit. Plain water is always a good choice, but sometimes a cup of herbal tea is a good drink to ease nausea.
Not all teas are safe during pregnancy, so stick to herbal teas like chamomile, raspberry, lemon, peppermint. Adding lemon or ginger to your tea can also help relieve nausea.
Stretch marks
You can prevent stretch marks by taking care of your skin from the inside out. Nurture the body's largest organ by staying hydrated from within by drinking water and eating plenty of foods rich in vitamin C, such as red and green peppers, blueberries, blackcurrants, kale, cabbage, broccoli, and citrus fruits.
And if you suffer from dry or itchy skin during pregnancy, natural moisturizers like organic coconut oil or pure, natural shea butter are safe and healthy options to support your growing belly and stretching skin.
To prevent stretch marks, you should apply cream every day, for example a blend like Really Good Stretch Mark Oil which is great for improving skin elasticity.
You can also make your own mix with coconut oil or shea butter, pure cocoa butter, and skin oil such as jojoba oil or apricot kernel oil.
DIY Mom's stretch mark cream
4 dl unrefined cocoa butter 2 dl coconut oil or pure shea butter 4 dl jojoba oil or apricot kernel oil
How do you do it?
- Heat the cocoa butter on low heat in a saucepan until it is completely melted.
- Remove from heat and add the remaining butters or oils.
- Mix together and whisk on low speed.
- Cover the mixture and place it in the freezer for 1-2 hours until it is completely firm but soft to the touch.
- Whisk the mixture with an electric mixer for several minutes until it increases in volume and becomes light and fluffy.
- Pour into your jar or final container.
All mothers want to do everything to contribute to a healthy and happy baby. We hope this guide can help you give a little extra love and nourishment to your next miracle!
