Vitamins and minerals are particularly important during pregnancy as they support development of the baby’s brain, organs, bones and blood. They are also vital for the mother and can alleviate pregnancy symptoms while reducing the risk of gestational diabetes, high blood pressure and low birth weight, among other things.
Daily vitamin and mineral needs increase significantly during pregnancy. A varied diet covers much of these needs. However, “for some nutrients, supplementation can be advisable,” says nutritionist Andrea Sutter.
Vitamin B12 and iron
Vitamin B12 and iron are crucial for blood formation and the supply of oxygen to the mother and baby. Vitamin B12 also supports cell division and the development of the nervous system. A deficiency can cause tiredness in the mother, and anaemia and developmental disorders in the baby.
Sources:
- Iron: meat, legumes, whole grains and green vegetables.
- Vitamin B12 is found almost exclusively in foods of animal origin, such as meat, fish, eggs and dairy products
Tip from the nutritionist: vitamin C enhances the absorption of vegetable iron.
Calcium
Calcium supports the formation of bone and teeth in the baby and plays a role in blood clotting and muscle function in the mother.
Sources:
- Milk and dairy products
- Green leafy vegetables such as broccoli and kale
- Nuts, almonds
- Calcium-rich mineral water.
Zinc
Zinc is important for growth, cell division and the immune system. It supports the development of organs and tissues in the baby as well as wound healing and immune response in the mother.
Sources:
- Meat
- Poultry
- Fish
- Eggs and dairy products
- Legumes, nuts and whole grains.
Vitamin B6
Vitamin B6 is important for the protein metabolism, the formation of neurotransmitters and brain development in the baby. It can also relieve pregnancy symptoms such as nausea and vomiting.
Sources:
- Wholegrain products
- Legumes
- Bananas
- Potatoes
- Meat
- Fish
- Nuts
Tip from the nutritionist: if you experience nausea or vomiting during pregnancy, discuss with your gynaecologist whether a vitamin B6 supplement in mixtures with other active ingredients is advisable.
Iodine
Iodine supports thyroid function, which is essential for the baby’s metabolism and brain development. A deficiency can lead to growth and developmental disorders.
Sources: iodised table salt and products containing it, such as bread, fish, seafood, cheese and eggs.
Tip from the nutritionist: it is advisable to discuss the need for iodine tablets with your gynaecologist.
Omega-3 fatty acids
Omega-3 fatty acids, especially DHA, are important for foetal brain and eye development. They also have an anti-inflammatory effect and support cardiovascular health.
Sources:
- Oily fish such as salmon
- Flaxseed, walnuts and rapeseed oil.
Tip from the nutritionist: eat oily fish once or twice a week or take fish oil or algae oil capsules after consulting a doctor.
Vitamins A and C
Vitamin A is important for development of the baby’s eyes, skin and mucous membranes, as well as for the mother’s immune system. Vitamin C supports the absorption of iron, strengthens the immune system and contributes to the formation of connective tissue and bones in the foetus.
Sources:
- Vitamin A: foods of animal origin, such as eggs and dairy products; in plant form, as beta-carotene in carrots, pumpkin and dark green leafy vegetables.
- Vitamin C: citrus fruit, peppers, kiwi, broccoli and berries.
Magnesium
Magnesium supports muscle function, energy metabolism and nerve transmission, and contributes to the healthy development of the baby’s bones and teeth.
Sources:
- Wholegrain products
- Legumes
- Nuts, seeds
- Green leafy vegetables
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