Vitamin pregnancy

The pregnancy vitamin plays an essential role during this delicate period. It helps to make up for nutritional deficiencies that could otherwise affect the health of the mother and the development of the foetus. Understanding each group of vitamins and minerals helps you to better appreciate their specific benefits.

Pregnancy vitamin: folic acid to prevent birth defects

Folic acid, or vitamin B9, is crucial in reducing the risk of neural tube defects such as spina bifida. A lack offolic acid can lead to serious complications. It is recommended to start consuming folic acid at the start of pregnancy, or even before conception.

• Food sources: Green leafy vegetables, citrus fruit, dried beans, enriched cereals.
• Supplementation: Consult a doctor to determine the appropriate dose.

Pregnancy vitamin: iron to prevent maternal anaemia

The need for iron increases during pregnancy to support the increased production of blood. Iron-deficiency anaemia can cause fatigue in the mother and stunted growth in the baby. Iron is therefore vital for maintaining good haemoglobin levels.

• Food sources: Red meat, spinach, lentils, tofu.
• Supplements: Often necessary, especially in cases of diagnosed deficiency.

Pregnancy vitamin: calcium for bone and dental development

The development of a baby’s bones and teeth is highly dependent on calcium intake. A calcium deficiency could lead to bone decalcification in the mother to meet the needs of the foetus.

• Food sources: Dairy products, sardines, almonds, broccoli.
• Supplementation: Possible according to medical recommendations.

Pregnancy vitamin: vitamin D for calcium absorption and immune health

Vitamin D facilitates the absorption of calcium and plays a role in the proper functioning of the immune system. Vitamin D deficiency is associated with a higher risk of pre-eclampsia and low birth weight.

• Food sources: Oily fish, fortified milk, exposure to the sun.
• Supplementation: Particularly recommended in certain regions with low levels of sunshine.

Other important vitamins and minerals

Vitamins A and E

Vitamins A and E also play complementary roles during pregnancy. Vitamin A promotes cell growth, as well as vision and the immune system, while vitamin E acts as an antioxidant, protecting cells from damage.

• Food sources (A): Carrots, sweet potatoes, spinach.
• Food sources (E): Vegetable oils, nuts, seeds.

Vitamin C to boost the immune system

Essential for the immune system, vitamin C also helps with the absorption of non-haem iron. It is also involved in the formation of collagen, essential for the structure of body tissue.

• Food sources: Citrus fruit, strawberries, peppers, broccoli.
• Supplementation: Generally sufficient through a balanced diet.

Incorporating vitamins into the daily diet

Dietary intake vs supplementation

It is preferable to obtain vitamins and minerals from a diet rich in fresh fruit and vegetables. However, supplementation may be necessary when it is not possible to meet the recommended intake through diet alone.

• Dietary benefits: Natural intake and often combined with other beneficial nutrients.
• Supplements: Allows certain needs to be specifically targeted, but requires medical consultation.

Some examples of balanced meals

To help you incorporate these vitamins and minerals effectively, here are some ideas for nutritious meals:

• Breakfast: Spinach smoothie, banana, fortified orange juice, slice of wholemeal bread with almond butter.
• Lunch: Quinoa salad, black beans, tomatoes, avocado, accompanied by a salmon fillet.
• Dinner: Grilled chicken, steamed broccoli with lemon, brown rice and plain yoghurt for dessert.

Practical advice to maximise absorption

To ensure proper absorption of nutrients, here are a few tips:

• Take iron supplements with sources of vitamin C to improve absorption.
• Avoid taking calcium and iron at the same time, as they can interfere with each other’s absorption.
• Ensure moderate exposure to sunlight to stimulate vitamin D synthesis.

Signs of deficiency and precautions

Symptoms of deficiency

A vitamin deficiency may be manifested by various symptoms, such as:

• Folic acid: Extreme fatigue, headaches, irritability.
• Iron: Pallor, shortness of breath, weakness.
• Calcium: Brittle nails, muscle spasms.
• Vitamin D: Bone pain, frequent infections.

Precautionary measures

Medical advice: Always consult a health professional before starting any supplementation. Excessive doses can have undesirable effects. For example, too much vitamin A can be toxic and dangerous for the foetus.

Beware of drug interactions with vitamin supplements. Some vitamins can interact with prescribed medicines, reducing their effectiveness or causing unexpected side effects.