A Specific Context
During pregnancy, your nutritional needs are increased. Your body must support your baby’s development and maintain your health.
Rather than eating for two, I always advise pregnant women to eat twice as healthily. Or to add dietary supplements to meet the specific needs of this unique period.
Depending on the stage of pregnancy, the baby’s development goals are different:
- 1st trimester: formation of the heart, brain, nervous system, digestive tract, etc. A micronutrient deficiency increases the risk of malformations.
- 2nd and 3rd trimester: fetal growth and weight gain. A micronutrient deficiency increases the risk of low birth weight and prematurity.
The body prioritizes the development of the baby over maintaining the mother’s health. It is therefore crucial to meet the needs of both with a monthly biological check-up. Deficiencies can cause weakened immunity, emotional, physical, and thyroid vulnerabilities.
Some essential micronutrients are difficult to find in sufficient quantities in our diet. According to this opinion from ANSES that I consulted, needs are notably increased for vitamins B1 and B9, vitamin D, and iron.
I help you here to target the right foods and active ingredients to consume alone or in nutritional complexes. There are now dietary supplements that group all these nutrients.
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Key Nutrients During Pregnancy
Essential Vitamins B9 and B12
Folates (vitamin B9) and cobalamins (vitamin B12) are essential for the development of the nervous systems, especially during the closure of the embryonic neural tube.
The intake of vitamin B9 is advised as soon as pregnancy is desired. And if you’re vegetarian, I strongly recommend supplementation with methylcobalamin.
Good to know: zinc enhances the absorption of folates (B9), which reduces the risk of congenital malformations.
Develop Baby’s Tissues and Improve Mom’s Daily Life
Vitamin B6 aids in the assimilation of magnesium and the development of organic tissues. According to the WHO, it helps relieve first trimester nausea, consider supplementation if you’re experiencing it.
Thiamine or vitamin B1 regulates sugars. Magnesium is crucial to cope with chronic stress, relieve muscle pain, and prevent issues such as hypertension or gestational diabetes. Do a course if you experience cramps!
Finally, during pregnancy, your iron needs gradually increase. But supplement with iron only if a deficiency is proven by blood test, with recognizable clinical signs like fatigue, pale complexion, thin and dry hair, or repeated infections.
You are at greater risk of iron deficiency (iron-deficiency anemia) if:
- you are an elite athlete
- you are vegan
- you are pregnant with your second baby less than 2 years after your first
Bone Health, Organ Development, and Baby’s Immunity
Vitamin D (cholecalciferol) and vitamin K2 work for bone health and immune efficiency. They facilitate better calcium absorption to prevent the risk of rickets.
I advise a few drops of vitamin D daily in the middle of a fatty meal for better absorption.
Beta-carotenes are the natural precursors of vitamin A (retinol). It plays a role in organ development, twilight vision, and defense systems.
Zinc contributes to immunity and growth. If you suffer from gestational acne, it may indicate a deficiency.
For Baby’s Brain
The thyroid, the conductor of many hormones, needs iodine. It is also essential for the future mental balance and a normal IQ of the baby, as noted in this publication.
Do you live far from the sea, have successive pregnancies, follow a vegan diet or one rich in soy, smoke, or are exposed to tobacco? You are more at risk of iodine deficiency.
It can be found in food, but for more regularity and safety (risk of pollutants or parasites), take a nutrient complex containing iodine.
Selenium partners with iodine for your thyroid balance. It is also central to the detoxification of cadmium, mercury, and lead. According to two studies I found, good selenium status in mothers protects against the risks of childhood respiratory diseases and limits the risk of gestational diabetes.
Your calcium needs fluctuate with the stage of pregnancy. It is essential in the 3rd trimester for the child’s growth and preparation for breastfeeding.
Omega-3 fatty acids are healthy fats necessary for the development of your infant’s eyes and brain. Additionally, the benefits of docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) accumulated during gestation continue to benefit the child after birth by reducing the allergy risk.
Finally, choline contributes to neuronal plasticity, improves memory, and is part of the composition of acetylcholine (a neurotransmitter). During pregnancy, choline production is shared with the fetus. This can sometimes exceed needs.
In what forms
For everyone’s pleasure, there are now supplements available in capsules, tablets, capsules, sachets, solutions, gummies, or even edible squares. However, for these last two formats, I draw your attention to the added sugar content in vitamins.
I would say you should choose the formulation you prefer to consume daily because it’s important to be consistent. Always ensure the correct dose per intake of different elements.
The sachet or solution forms allow for faster absorption than tablets.
Oils and vitamin D are better preserved in a capsule form. Moreover, this form ensures precise dosing compared to drops.
Take your dietary supplements half an hour before eating, except for omega-3 and vitamin D capsules, for which taking them during meals improves absorption.
Criteria to consider
1. Origin
I would say that natural origin is one of the main selection criteria for most of these nutrients. First, choose a natural source of vitamin B9 or from bio-fermentation.
Natural sources of iodine are brown seaweeds. Prefer an origin from France or cold seas and ensure that the iodine is measured per unit of intake.
Opt for natural vitamin D from boreal lichen or lanolin (sheep’s wool).
Regarding omega-3s, select those from fatty fish from cold seas and sustainable fishing or marine algae with docosahexaenoic (DHA) and eicosapentaenoic acids (EPA).
2. Forms of nutrients
Certain forms of nutrients are better tolerated and easily absorbed. A form of vitamin B9 your body can directly use is 5-methyl-tetrahydrofolate (5-MTHF). Look for the “Quatrefolic” label for assured best standards.
Methylcobalamin is the form of vitamin B12 with the highest bioavailability.
The laxative effect of ‘inorganic magnesium’ can be welcome in cases of constipation. In this case, choose a marine-origin magnesium oxide. Ideally combined with taurine and vitamin B6, for better assimilation and prolonged relaxing and anti-cramp actions.
Without transit issues, prefer an ‘organic’ form of magnesium: glycerophosphate, gluconate citrate, malate, taurate, or an “amino-chelated” form (bisglycinate).
Prefer an active vitamin D, cholecalciferol (vitamin D3).
Additionally, for omega-3s, prefer a certified EPAX form, a guarantee of extraction and preservation quality. Store oils away from light and heat.
Moreover, iron supplements contain ferrous sulfates or fumarates known to cause constipation. Try iron bisglycinate, for better digestive comfort and energy gain.
3. Excipients
In dietary supplements as in food, prioritize when possible products guaranteed without pesticides (organic labels), non-GMO, non-irradiated, and non-ionized.
But complexes cannot be certified organic unless all vitamins and minerals are extracted from plants grown in organic farming.
For prevention purposes, avoid additives and nanoparticles. Especially those from titanium dioxide E171. They have a cancer risk potential depending on the dose.
Some supplements and medications contain this excipient in micrometric form (larger). This molecule would no longer pose a problem.
As far as I’m concerned, I believe that the benefits of these micronutrients for you and your child outweigh the potential risk.
Dosages and advice
These nutrients can be combined into synergistic blends for optimal absorption and better tolerance. The dosages I recommend and how to consume them:
Vitamin B9: 400㎍ / day as soon as you plan to get pregnant.
Magnesium: 250 to 300 mg / day in case of cramps or nervousness.
Calcium: 500 mg 2x / day if you’re not consuming dairy products.
Zinc: 14 to 30 mg / day away from meals and other trace elements like calcium or iron.
Iodine: 150 ㎍ / day from the first month of pregnancy, throughout breastfeeding.
Vitamin D3: 10 to 15㎍ / day, equivalent to 400 to 600 IU/day, to be taken with fatty substances (oils, cheeses, butter, yogurt, etc.).
Omega-3: 250 mg of DHA alone or 500 mg of EPA and DHA.
Iron: 14 to 30 mg / day if deficient.
Precautions for use
Two weeks before the expected delivery date, stop omega-3 capsules to limit the risk of increased bleeding time.
Par sécurité, éviter une supplémentation en vitamine A au 1er trimester (teratogenic risk). Do not use cosmetics containing retinoids, they are contraindicated during pregnancy.
To minimize any risk of overdose, do not combine nutritional supplements that contain the same micronutrients. If these complexes are complementary, consume them alternately every other day.
In any case, be supported by a healthcare professional before taking a dietary supplement during pregnancy to avoid any potential risk.
Foods rich in active ingredients for pregnancy
The micronutrients mentioned above are also found on our plates, here are my tips for incorporating them:
- Vitamin B6: favor a cooking base of garlic, onions, or aromatic herbs daily
- Vitamin B1: via a spoonful of brewer’s yeast flakes, malted yeast, wheat germ or seeds (flax, sunflower, sesame), and in whole grains (rice, wheat, oats)
- Magnesium: regularly eat cacao, seeds (pumpkin, sesame), nuts (almonds, walnuts), and spices
- Beta-carotenes: eat fruits (apricot, melon, mango) and orange vegetables (carrots, sweet potatoes, pumpkin)
- Iodine: three iodine-rich foods per week help maintain a good balance: seaweed, well-cooked fish, cooked shellfish
- Selenium: one Brazil nut per day is enough to meet your needs
- Calcium: I recommend enriching your diet with one additional dairy product per day and/or adding dried aromatic herbs to your meals (Herbes de Provence, basil, oregano)
- Omega-3: sprinkle a spoonful of flax oil on your plates, or eat mackerel, sardines, herring, salmon, and cod liver
- Choline: found in egg yolk (only cooked during pregnancy), salmon, beef, or in soy derivatives, quinoa, and broccoli
Strengthening your gut microbiota during pregnancy
As I specialize in the microbiota, I conclude this dossier with a focus on these bacteria that wish you well, especially if you are pregnant.
During your pregnancy, the balance of the gut and vaginal microbiota boosts the immune system, reduces the risks of gestational diabetes, and improves your post-partum health.
It ensures a transmission of the first protective microbial colonies during childbirth.
They provide stronger resistance to allergies, eczema, asthma, cardiovascular diseases, and reduce the risk of obesity in the child.
Finally, to maintain your microbiome balance after childbirth and to pass on good gut bacteria to your child, consider a probiotic supplement at the end of pregnancy.
To summarize
To ensure you choose the best dietary supplement for pregnancy, pay attention to:
- The origin of the ingredients: opt for natural sources, for example, vitamin D from boreal lichen
- The most bioavailable forms: for example, for vitamin B12, methylcobalamin is the form with the highest bioavailability
- The absence of excipients: to prevent issues, avoid additives and nanoparticles
