Do I need dietary supplements when I'm pregnant? Is it safe to take supplements during pregnancy?These are questions we often get from our customers, so in this article I will try to give you a picture of what's good to keep in mind during your pregnancy.It's 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's why dietary supplements are often recommended during pregnancy, as they help you and your baby get maximum benefit from important nutrients.To answer the question "Is it safe to take supplements during pregnancy?" I would say that first and foremost, choose supplements specifically designed and manufactured for pregnant women, so you can feel secure. Then ask us or the manufacturer directly about anything else. Always stay in communication with your midwife and get 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 well-designed supplement to give your baby (and your body) the nutrition needed to support a healthy pregnancy. It's impossible to guarantee that we get enough of these nutrients in 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're planning to become pregnant or during breastfeeding.Remember, however, 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're 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 that extra blood. You also need more iron for your growing baby and placenta. If you know you need to replenish your iron, first get tested by your midwife, and we have iron supplements 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 levels via blood tests. Folate/folic acid should be included in your multivitamin. It's also important that your multivitamin contains vitamin D. Unfortunately, the truth is that not all prenatal multivitamins are created equal.The nutritional value and quality of ingredients can vary greatly, which is why it's important to choose a prenatal vitamin from natural, high-quality brands with as few additives as possible. Remember that you don't want unnecessary fillers, synthetic anti-caking agents, or harmful additives such as gluten, dairy products, soy, GMOs, pesticides, polyvinylpyrrolidone, and magnesium stearate in your product. And they should absolutely not be listed as the first ingredients in a product.
2. Omega 3
Pregnant women can be deficient in omega-3 fatty acids, especially if they don't regularly eat omega-3 rich foods. If you don't eat fish or other foods high in omega-3 fatty acids, your midwife will likely recommend supplements 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 as brain cells are growing rapidly.Some studies have shown that supplementing with DHA during pregnancy supports hand-eye coordination, motor skills, IQ levels, and even attention.
Vegetology's Opti 3 in capsules or liquid form is suitable for pregnant women.
Garden of Life's Prenatal Omega 3 is also specifically designed for pregnant women.
Helhetshälsa's Omega 3 works excellently as well.
3. Good Gut Bacteria
Your baby's intestinal environment is mostly sterile until birth, when it's inoculated by your bacteria during the delivery process, skin-to-skin contact, and their first foods. Your child's gut health is affected by external factors such as your diet, how the baby is born (by cesarean section or vaginal birth), and the microbes in breast milk or formula if you cannot breastfeed. Taking probiotic supplements during pregnancy and breastfeeding balances your microbiome so that you can pass on the good bacteria to your little one and encourage your baby's microbiome to flourish. This forms a major foundation for your child's health. Besides supplementing with beneficial gut bacteria, it's a good idea to focus on fermented foods such as kefir, miso, and sauerkraut, as they are also rich in naturally occurring supportive bacteria.
4. Calcium
It may also be a good idea to supplement with a natural version of calcium with magnesium. Many pregnant women don't reach the recommended daily calcium intake. However, calcium is not always routinely recommended for pregnant women. It may be important for women at high risk of developing preeclampsia or for women with a low dietary calcium intake. Among the most common causes of calcium deficiency are vitamin D and magnesium deficiencies or an illness. Calcium is very important for the skeleton and teeth. It builds up and maintains a strong bone structure.
Extra Tips
Morning Sickness
For morning sickness and nausea during the day, ginger can be helpful. Use a little fresh ginger when making 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 that are high in protein, low in fat, and easy to digest. Avoid oily, spicy, and fatty foods. Drinking enough fluids helps calm your stomach and rehydrate your body if you're vomiting. Plain water is always a good choice, but sometimes a cup of herbal tea is a good drink to relieve nausea. Not all teas are safe during pregnancy, so stick to herbal teas such as chamomile, raspberry, lemon, and peppermint. Adding lemon or ginger to your tea can also help alleviate nausea.
Stretch Marks
You can prevent stretch marks by taking care of your skin from the inside out. Nurture your body's largest organ by keeping yourself hydrated from within by drinking water and eating plenty of foods rich in vitamin C, such as red and green peppers, blueberries, black currants, kale, cabbage, broccoli, and citrus fruits. And if you suffer from dry or itchy skin during pregnancy, natural moisturizers such as organic coconut oil or pure, natural shea butter are safe and healthy alternatives to support your growing belly and stretching skin.To prevent stretch marks, you should moisturize your skin daily with a mixture that can improve skin elasticity.
You can also make your own mix with coconut oil or shea butter, pure cocoa butter, and skin oils such as jojoba oil or apricot kernel oil.
DIY Mom's Skin Cream for Stretch Marks
4 dl unrefined cocoa butter
2 dl coconut oil or pure shea butter
4 dl jojoba oil or apricot kernel oil
How to make it?
Heat the cocoa butter on low heat in a saucepan until completely melted.
Remove from heat and add the remaining butters or oils.
Mix together and whisk at low speed.
Cover the mixture and place it in the freezer for 1-2 hours until it is completely solid, but soft to touch.
Whip 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 possible to contribute to a healthy and happy baby. We hope that this guide can help you give a little extra love and nourishment to your next miracle!
