Vitamin D In Pregnancy
You need 10 micrograms of vitamin D each day and should consider taking a supplement containing this amount between September and March.
Vitamin D regulates the amount of calcium and phosphate in the body, which are needed to keep bones, teeth and muscles healthy. Our bodies make vitamin D when our skin is exposed to summer sunlight .
It’s not known exactly how much time is needed in the sun to make enough vitamin D to meet the body’s needs, but if you’re in the sun take care to cover up or protect your skin with sunscreen before you start to turn red or burn.
Vitamin D is also in some foods, including:
- oily fish
- red meat
Vitamin D is added to some breakfast cereals, fat spreads and non-dairy milk alternatives. The amounts added to these products can vary and might only be small.
Because vitamin D is only found in a small number of foods, whether naturally or added, it is difficult to get enough from foods alone.
Do not take more than 100 micrograms of vitamin D a day as it could be harmful.
You can get vitamin supplements containing vitamin D free of charge if you’re pregnant or breastfeeding and qualify for the Healthy Start scheme.
Tips On Use And Storage
Always check with your doctor first, especially about how much to take, Jones advises. Good rules to follow include:
- Dont go over your recommended Daily Value for vitamins and minerals unless your doctor says its OK.
- Multivitamins dont have 100% of your DV for calcium or magnesium. You may need a separate supplement.
- Buy brands with USP, NSF, or another third-party seal of approval.
It may be easier to remember to take your vitamins if you keep them in your bathroom. But light, moisture, and medicine can make a poor combo. Keep your supplements somewhere cool and dry, such as on your dresser.
Alcohol Caffeine And Fish
- Pregnant women and women who may become pregnant should not drink alcohol. Drinks containing alcohol include beer, wine, liquor, mixed drinks, and malt beverages.Even moderate drinking during pregnancy can cause behavioral or developmental problems for a baby. Heavy drinking during pregnancy can result in serious problems for the baby, including malformation and intellectual disability.
- While its unclear whether or not high caffeine intake leads to miscarriage, it appears moderate caffeine intake does not.Still, its probably a good idea to limit caffeine in your diet during your pregnancy. Too much caffeine can interfere with sleep, contribute to nausea, and lead to dehydration.
- Fish can be a great source of protein, omega-3 fatty acids, and other healthy nutrients. But pregnant women should take care to avoid certain kinds of fish because they contain high levels of mercury, which can harm a growing baby. Fish you should avoid include shark, swordfish, king mackerel, and tilefish.
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What Do Prenatal Vitamins Do
If youre wondering, What do prenatal vitamins do? Do prenatal vitamins substitute a healthy diet? read on.
Prenatal vitamins are not substitutes for a healthy diet, as you still need to consume foods rich in nutrients and minerals. They help maintain the vitamins and nutrients your body needs to support your pregnancy.
Be sure to discuss with your doctor to determine when to start taking prenatal vitamins and which formulas they recommend. If you take more than the recommended dose, you can harm your baby. Some of their nutrients include:
- Folic acid: It is a B vitamin that pregnant women need to help their baby grow and develop. It can also prevent birth defects. You can take between 400 to 800 micrograms of folic acid every day.
- Iron: Patients need to take 27 milligrams of iron a day, asit supplies oxygen to the fetus and supports the placentas development. It can also prevent anemia, a condition in which you dont have enough healthy red blood cells.
- Calcium: We recommend taking 1,000 milligrams of calcium a day. This helps the baby to develop its bones, muscles, and teeth.
- Docosahexaenoic acid : This is an omega-3 fatty acid that can prevent pregnancy-related complications.
- Zinc: It reduces preterm births.
- Vitamin A: Helps with eye development. Patients can take e700mcg a day. If you take it in large doses it can cause birth defects.
Other Vitamins And Nutrients
Aside from folic acid, several other key nutrients can benefit pregnant and breastfeeding women and developing fetuses. These include:
Iron: Pregnant women need about twice the usual recommended amount of the mineral iron. Iron is another crucial component in red blood cells. Pregnant women who do not get enough iron may develop iron-deficiency anemia.
Zinc: Supports the immune system and helps the body make proteins, divide cells, and synthesize DNA for new cells.
Vitamin B-12: Helps the body make healthy red blood cells and neurons, which are the specialized cells found in the spinal cord and brain. B-12 also helps these cells to function properly.
Calcium and vitamin D: Work together to help develop fetal bones and teeth. Vitamin D is also crucial for healthy eye and skin development. Calcium may reduce the risk of preeclampsia, a leading cause of illness and death in pregnant women, and newborns.
Vitamin A: Helps cells grow and differentiate, contributing to the healthy development of vision and many vital organs.
Iodine: A trace element essential for the development of the central nervous system, brain, and skeletal system. Severe iodine deficiencies in pregnant women may slow fetal growth or cause neurodevelopmental defects, stillbirth, or miscarriage.
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Dont Forget These Other Sperm
These other fertility foods may also belong on the menu when youre trying to conceive:
- Oysters. Were not sure if oysters are an aphrodisiac, but we do know that their zinc content pumps up the production of sperm and testosterone. If your partners not a fan, he can get his share of zinc from lean beef, poultry, dairy, nuts or eggs, though oysters have the highest concentration of this nutrient.
- Fruits and veggies. Produce is rich in the vitamins that can help protect sperm from cellular damage. He can get folate from leafy greens men who dont get enough of this B vitamin tend to have sperm with abnormal chromosomes. Citrus fruits, tomatoes and berries provide vitamin C, which can boost sperm quality. Carrots, red peppers and apricots have lots of vitamin A, which keeps sperm from getting sluggish. Sweet potatoes are rich in all three folate, A and C!
- Pomegranate juice may up sperm count and quality, per some animal studies. While it remains to be seen if it has the same effects on humans, you can always try swapping out the usual morning glass of OJ.
Why Is Taking Vitamin A Bad For Pregnant Women
Vitamin A, also known as retinol, helps your bodys natural defence against illness, as well as your vision and your skin. When you are pregnant, do not take vitamin A supplements or supplements containing vitamin A . Too much could cause birth defects .
If you decide to take a multivitamin tablet during pregnancy, make sure the tablet doesnt contain vitamin A. You also need to avoid choosing liver or liver paté because these are very high in vitamin A . For more on foods to avoid during pregnancy, see here.
Vitamin A that your body produces from beta-carotene does not increase the risk of birth defects .
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Supplements To Take During Pregnancy
In addition to the vitamins and nutrients discussed above, here are two of the best supplements to take while pregnant.
OMEGA-3 FATTY ACIDS
Doctors will often encourage their pregnant patients to take a fish oil supplement. Heres why.
Why theyre important: Omega-3 fatty acid stores tend to deplete quickly throughout pregnancy. Fortunately, omega-3 fatty acids provide DHA, one of its most biologically active acids.
DHA can help ease the risk for an early preterm birth . Additionally, low DHA levels can influence changes in brain function. Consequently, this can lead to genetic variations, decreased learning abilities, and impaired vision.
The benefits of taking omega-3 fatty acid extend to postnatal nutrition, too. Researchers suggest that rapid depletion of fatty acids during pregnancy and breastfeeding can contribute to the baby blues. In turn, taking this healthy omega can have a positive influence on maternal well-being.
Food sources of omega-3 fatty acids include:
- cold-water fish
- plant oils
The ACOG recommends that pregnant and breastfeeding women eat at least two servings of fish or shellfish per week. However, pay special attention to avoid raw or undercooked fish. Additionally, you should also avoid fish with high mercury levels while pregnant.
That said, talk to your doctor about incorporating a high-quality fish oil supplement into your prenatal plan if you suspect youre getting enough DHA.
Figure Out If You Can Stomach It
Once you choose your prenatal vitamin, you might find you have a tough time stomaching it. The most common reasons :
- If you have trouble swallowing it, look for a pill with a slicker coating. You may want to consider a pill sans calcium, since they tend to be smaller . If you do, be sure to talk to your practitioner to be sure you get enough of this essential mineral in other ways. You might also want to try a chewable or liquid prenatal vitamin .
- If your prenatal vitamin makes you feel nauseous, try taking your vitamin with a meal or snack or right before you go to bed. Still having trouble? Ask your doctor to recommend a different brand that you may be able to stomach better or one with more B6, which can curb nausea and morning sickness.
- If youve got constipation, diarrhea or gas, it could be the extra iron in your pill. Be sure to drink plenty of fluids, eat fiber-rich foods and include regular physical activity in your daily routine. If this doesnt relieve your stomach woes, talk to your doctor about alternatives .
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What Are The Most Common Cognitive Enhancers
There are lots of, many substances that have been revealed to enhance cognitive abilities. The issue is that most of them dont work extremely well. The ones that do work, work exceptionally well but they also have major negative effects. .
Before you decide to take a cognitive enhancer like Alpha BRAIN, it is vital to understand the nootropic drug classification.
Cognitive improvement is different than memory enhancement, although there is a considerable overlap in between the two. The most typical nootropics that people take every day are stimulants, likewise known as wise drugs. Although they can help enhance focus, memory, concentration, and mood, they are not necessarily cognitive enhancers.
According to the makers of Alpha Brain, this specially-formulated nootropic supplement can assist improve memory, imagination, and even general intelligence.
However does it truly work? To get the scoop, we relied on the reviews of genuine users, who stated they especially liked its immediate effects and lasting benefits.
Additional Prenatal + Postnatal Nutrition Needs
As weve gathered so far, a womans nutrition needs increase during pregnancybut in terms of diet, its not as much as you might think.
On average, most pregnant women will need to consume an extra 340 extra calories per day.
Additionally, the CDC recommends that breastfeeding mothers consume an additional 450 to 500 calories daily. However, this number can vary depending on your:
- body mass
- activity level
- breastfeeding frequency
During pregnancy, theres also an uptick in certain macronutrient needs. Macronutrients are large food nutrients such as protein, carbs, and fats.
The American Pregnancy Association recommends increasing protein intake to 75 to 100 grams per day while pregnant. In addition, they should strive to consume complex carbohydrates and unsaturated fats whenever possible.
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Best Prenatal Vitamins To Take
There are many different prenatal vitamins to choose from, including those available at a pharmacy or online. A doctor may sometimes prescribe prenatal vitamins to women with particular health considerations.
Typically, a good prenatal vitamin for most women over 19 years of age should contain:
- : 220 mcg during pregnancy and 290 mcg during lactation.
At The End What Nootropic Should I Buy
Using nootropics toenhance your psychological efficiencymay appear like a good idea. However before you begin popping tablets, you should know that different nootropics operate in different ways. Some boost memory, while others reduce stress and anxiety. Some are natural, while others are manufactured in a lab.
And a few of these natural supplements are even shown to be efficient.Once upon a time, individuals relied on their own natural abilities to stay sharp and focused. Unfortunately, in the modern world, these abilities have been sorely overlooked, that makes it difficult to focus at work, keep in mind essential information, and remain on topic throughout meetings.
Whats a hopeful young expert to do? If youre a brainiac in need of a boost, your best bet is to try a nootropic, or smart drug, that can assist you work harder, study longer, and, eventually, improve your efficiency.
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Prenatal Vitamins If Youre Pregnant With Twins
If youre pregnant with twins, youre probably doubling up on a lot of things: two cribs, two carseats, two highchairs, and a double stroller. But should you double up on the prenatal?
As a twin mom, I understand the great joysand unique challengesthat come along with bringing two babies into the world at once. If youre pregnant with twins, youre probably doubling up on a lot of things: two cribs, two carseats, two highchairs, and a double stroller. But should you double up on the prenatal vitamin?It sounds logical, but the answer is no. We do not recommend just taking a double dose of your prenatal routine. In fact, increased amounts of certain ingredients in a prenatal can be dangerous for both you and the babies.
What Kind Of Vitamins Do I Need To Take
While the ideal way of obtaining vitamins is through eating a healthy diet, not all vitamins are equally absorbed by all people. As well, some conditions suggest that certain vitamin supplements should definitely be added to diets. For example, people with Irritable Bowel Syndrome have difficulty absorbing vitamins from food, and may benefit from a good, and easily digestible multi-vitamin supplement.
What vitamins one takes needs to be tailored to the individual. A pregnant woman, for example, should start taking a pregnancy multi-vitamin that contains folic acid prior to conception. Taking folic acid significantly reduces the risk of certain birth defects when a daily amount is taken before the woman conceives.
Someone who is on a calorie-restricted diet may also need a good multi-vitamin because the person may not be getting enough vitamin amounts from their foods. Vegetarians particularly need vitamin B12, which is often lacking from the vegetarian diet. People who cannot consume milk products lose out on vitamin D, calcium, magnesium and potassium.
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Consult Your Healthcare Provider
Lastly, it is absolutely important to remember that you should always check with healthcare provider before beginning any supplementation regimen.
The information in this article is strictly informational and should not be used as medical advice. Please consult with your healthcare provider to discuss an individualized approach for nutrient supplementation.
If you are an expecting mama needing extra support during your pregnancy, please visit my Service Page to learn more about how a prenatal dietitian nutritionist can help you have a healthy pregnancy, including customized supplement recommendations.
Remind Me What Does My Baby Need
In summary the research overwhelmingly suggests that you should be taking a prenatal vitamin when trying to conceive, as well as during pregnancy and lactation.
Take a look at this inforgraphic for what you would have to eat in order to get the same amount of nutrients as a prenatal vitamin:
Embed the What Would You Have to Eat infographic on your site :
To help you understand mineral rich foods as an alternative to prenatal vitamins, take a look at the following infographic:
Embed the Mineral Rich Foods infographic on your site :
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Essential Vitamins And Minerals In Pregnancy
Good nutrition in pregnancy is vital for the healthy growth and development of your baby. You need to consume enough nutrients to meet your babys needs, as well as your own.
- folate helps prevent neural tube defects, such asspina bifida
- iodine is needed for brain and nervous system development
- iron helps prevent anaemia in the mother, as well as low birth weight in the baby
Vitamin B12 and vitamin D are also particularly important since they support the development of the babys nervous system and skeleton . Adequate vitamin C intake also helps improve the adsorption of iron from your diet.