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In addition to a scientific diet, pregnant women need to supplement important nutrients for the comprehensive development of the baby in the womb. Let's explore the 4 crucial nutrients for pregnant women to supplement as early as possible for a safe and healthy pregnancy.
1. Folic acid
Folic acid, also known as vitamin B9, when in the body, is converted to folate, which supports the cell division process in the body, essential for organ growth and development. Therefore, supplementing folic acid as early as possible, even when planning to conceive, is crucial. The development of the fetus in the early stage (the first 3 months of pregnancy) depends entirely on the mother's folic acid for the development of major organs such as the central nervous system and the heart. Folic acid is indispensable for the fetus to prevent neural tube defects such as spinal cord and skull defects.
The recommended daily intake of folic acid for pregnant women is about 600 micrograms. Currently, folic acid is available on the market in tablet, capsule, or injectable forms, often combined with iron for daily supplementation for pregnant women. Some folic acid supplements available include femic gold (from Nhật Khang pharmacy), folic acid (Nature made), and Acid Folic 500mcg (from blackmores)...
Additionally, there are many foods rich in folic acid such as green vegetables, beans, grains, meat, and animal liver. Some fruits, such as oranges and grapefruits, are also rich sources of folic acid. Pregnant women should supplement these foods to provide the necessary amount of folic acid for their bodies.
2. Iron
Iron is a mineral necessary for the synthesis of hemoglobin in the blood formation process, myoglobin, and cellular respiration enzymes, preventing anemia. Iron is an essential element in the daily diet of pregnant women and breastfeeding mothers.
Femic Gold Iron (Image: Internet)
Iron should be supplemented for the following groups: pregnant women, postpartum women, adolescents, individuals with anemia, patients who have undergone surgeries with significant blood loss. Iron should be used immediately upon knowing pregnancy, taken regularly every day.
The daily dosage of iron for pregnant women is 30–60 mg/day. The consequences of iron deficiency include giving birth to underweight babies, pregnant women with iron deficiency are prone to miscarriage, and babies born are susceptible to illness.
Currently, there are two forms of iron on the market: inorganic iron and organic iron in the form of tablets, capsules, and liquid or syrup.
Iron is abundant in our daily diet from foods such as peanuts, beef, tomatoes, almonds, walnuts, and spinach. Therefore, in addition to supplementation through oral intake, we can also supplement iron through food to ensure an adequate supply for the body during pregnancy.
3. Calcium
Calcium is an essential element for the human body, accounting for about 1.5–2% of body weight. Most of the calcium in the body makes up bones, teeth, nails, and a small portion in the blood. It needs to be supplemented for pregnant women from the 4th month onwards because this is the period of bone formation for the baby. Consultation with a doctor is necessary as indiscriminate use can lead to kidney stones and gallstones.
Calcium for pregnant women (Image: Internet)
The role of calcium is to strengthen bones, prevent osteoporosis, accelerate healing of fractures, and play a vital role in the nervous system. Calcium deficiency can lead to nervous weakness.
Calcium dosage for pregnant women is 1000mg/day, preferably taken in the morning or afternoon after meals, avoiding intake at night to prevent stone formation. Iron should be taken at least 2 hours apart from calcium to avoid reducing each other's effectiveness.
There are two types of calcium: Inorganic calcium and organic calcium. Inorganic calcium is prone to precipitate and heat up. Organic calcium, on the other hand, is easily absorbed, limits heating up, and prevents constipation.
Liquid calcium (Image: Internet)
4. Omega-3
Omega-3 consists of essential fatty acids, including three main types: EPA (blood purification), DHA (brain and visual development), DPA (nerve cell development).
Omega-3 supplementation for pregnant women is best started as early as possible to reduce the risk of preterm birth, but should be taken at appropriate dosages, preferably after meals for optimal absorption.
Some omega-3 products available on the market include Elevit, Pregnacare, and Vitalpregra.
Pregnant women should ensure adequate intake of carbohydrates, protein, and fiber in addition to supplementing the necessary nutrients to ensure the optimal and safe development of the fetus for both the mother and the baby. Here is a video for mothers to refer to:
Posted by: Luyện Thị Lan Anh
Keywords: 4 essential nutrients to supplement for pregnant women for a healthy pregnancy
