One of the most important steps you can take during pregnancy to ensure you have a healthy baby is also one of the simplest: popping a prenatal vitamin every day.
When you're pregnant, you need more of some vitamins and minerals, including:
Calcium and vitamin D — to make sure your baby has healthy bones.
Folate — folate (folic acid) helps stop neural tube defects.
Iodine — is needed for brain and nervous system development.
Iron — helps form red blood cells and stops anaemia.
Omega-3 — these polyunsaturated fats support healthy brain, nerve and eye development in your baby.
Protein — to form new body tissues.
Vitamin B Roles During Pregnancy Cheat Sheet
When you're pregnant, you need more of some vitamins and minerals, including:
Calcium and vitamin D — to make sure your baby has healthy bones.
Folate — folate (folic acid) helps stop neural tube defects.
Iodine — is needed for brain and nervous system development.
Iron — helps form red blood cells and stops anaemia.
Omega-3 — these polyunsaturated fats support healthy brain, nerve and eye development in your baby.
Protein — to form new body tissues.
Vitamin B Roles During Pregnancy Cheat Sheet
B-1 (Thiamine): 1.4 mg – Supports baby’s healthy brain development
B-2 (Riboflavin): 1.4 mg – Keeps eyes healthy and skin glowing
B-3 (Niacin): 18 mg – Eases morning sickness, keeps nausea at bay and improves digestion
B-5 (Pantothenic Acid): 6 mg – Reduces leg cramps and helps produce essential pregnancy hormones
B-6 (Pyridoxine): 25 – 50 mg – Aids the development of baby’s nervous system and brain (don’t exceed 100 mg)
B-7 (Biotin): 30 mcg – Deficiency is often caused by pregnancy, so increased consumption is vital
B-9 (Folic Acid): 400 – 800 mcg – Plays a huge role in reducing the risk of birth defects (don’t exceed 1000 mcg)
B-12 (Cobalamin): 2.6 mcg – Maintains and supports the development of you and your baby’s nervous system
Folic acid
Folate is found naturally in green leafy vegetables. It's also added to food, such as bread and breakfast cereals, as folic acid. You should take at least 0.5mg of folic acid for at least one month before a planned pregnancy. A baby's growth is very quick in the first weeks of life — often before you know you are pregnant.
Continue taking this supplement for the first 3 months of pregnancy to reduce your baby's risk of neural tube defects such as spina bifida.
Iodine
Iodine is important for your baby's brain development. An iodine supplementation of 150mcg per day is recommended pre-pregnancy, during pregnancy and while breastfeeding.
Vitamin D
Vitamin D is needed for your body to take-up and use calcium. You should also take a vitamin D supplement of 400IU to 600IU per day during pregnancy.
Iron
In your second and third trimesters, you will have increasing iron demands, but Iron supplementation is not necessary in every pregnancy.
Calcium
Calcium is important in pregnancy for your baby's growth. However, there is no need for extra calcium supplementation beyond the normal recommended dietary intake. This is because your body adapts to make more efficient use of your own calcium.
Vitamin C
Vitamin C is found in a wide variety of fruits and vegetables. A balanced diet can give you all the vitamin C you need.
Enough vitamin C helps improve the absorption of iron from your diet.
Vitamin B12
Vitamin B12 is important since it supports the development of your baby's nervous system.
Omega-3 fatty acids
Omega-3 supplements during pregnancy may lower your risk of premature birth.
You should take the necessary vitamins and minerals for the day, but absorption of the medicinal substance taken orally is up to 20-30%.
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