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 developmental goals are different:
- 1st trimester: formation of the heart, the brain, the nervous system, the digestive tract, etc. A micronutrient deficiency increases the risk of birth defects.
- 2nd and 3rd trimesters: fetal growth and weight gain. A micronutrient deficiency increases the risk of low birth weight and prematurity.
The body favors the baby’s development at the expense of maintaining the mother’s health. It is therefore crucial to meet the needs of both with monthly biological monitoring. Deficiencies can cause immune weakness, emotional, physical and thyroid vulnerabilities.
Some essential micronutrients are difficult to find in sufficient amounts in our diets. According to this ANSES opinion that I consulted, requirements are notably increased for vitamins B1 and B9, vitamin D and iron.
I help you here identify the right foods and active ingredients to consume, alone or in a nutritional complex. You can now find dietary supplements that combine all these nutrients.
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Active ingredients to prioritize during pregnancy
Essential vitamins B9 and B12
Folates (vitamin B9) and cobalamins (vitamin B12) are essential for nervous system development, especially during the closure of the embryo’s neural tube.
Taking vitamin B9 is recommended as soon as you start trying to conceive. And if you are vegetarian, I strongly recommend supplementation with methylcobalamin.
Good to know: zinc increases the absorption of folates (B9), which reduces the risk of birth defects.
Develop the baby’s tissues and improve mom’s daily life
Vitamin B6 helps with magnesium assimilation and the development of body tissues. According to the WHO, it helps relieve first-trimester nausea; consider supplementation if you suffer from it.
Thiamine or vitamin B1 helps regulate blood sugar. Magnesium is crucial for coping with chronic stress, relieving muscle pain, and preventing conditions such as high blood pressure or gestational diabetes. Take a supplement if you have cramps!
Finally, during pregnancy, your iron needs gradually increase. But only supplement with iron in the case of a proven deficiency confirmed by a blood test, with identifiable clinical signs such as fatigue, pale complexion, fine, dry hair, or recurrent infections.
You are more at risk of iron deficiency (iron-deficiency anemia) if:
- you are a high-level athlete
- you are vegan
- you are pregnant with your second baby less than 2 years after your first
Bone health, organ development, and the baby’s immunity
Vitamin D (cholecalciferol) and vitamin K2 support bone health and immune function. They promote better calcium absorption to prevent the risk of rickets.
I recommend a few drops of vitamin D daily taken with a fatty meal to improve its absorption.
Beta-carotene is the natural precursor to vitamin A (retinol). It plays a role in organ development, low-light vision, and the body’s defense systems.
Zinc contributes to immunity and growth. If you suffer from gestational acne, it may be due to a deficiency.
For the baby’s brain
The thyroid, the conductor of many hormones, needs iodine. It is also essential for the baby’s future mental well-being and a normal IQ, as indicated by this publication.
Do you live far from the sea, have closely spaced pregnancies, follow a vegan or soy-rich diet, smoke, or are you exposed to tobacco? You are more at risk of iodine deficiency.
They are found in food, but for greater consistency and safety (risk of contaminants or parasites), take a nutrient complex containing iodine.
Selenium combines with iodine to support your thyroid balance. It is also central to the detoxification of cadmium, mercury, and lead. According to two studies I found, a good maternal selenium status protects against the risk of infant respiratory illnesses and reduces the risk of gestational diabetes.
Your calcium needs fluctuate with the stage of pregnancy. It is essential in the third trimester for the child’s growth and for preparing for breastfeeding.
Omega-3 fatty acids are healthy fats necessary for the development of your infant’s eyes and brain. In addition, the benefits of docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) accumulated during pregnancy continue to benefit the child after birth by reducing the risk of allergies.
Finally, choline contributes to neural plasticity, improves memory, and is part of acetylcholine (a neurotransmitter). During pregnancy, choline production is shared with the fetus. This production can sometimes be exceeded by the body’s needs.
In which forms
For everyone’s enjoyment, there are now supplements in the form of capsules, tablets, softgels, sachets, solutions, gummies or even chewable squares. For these last two formats, however, please note the added sugar content of the vitamins.
I would say you should choose the formulation you prefer to take daily, because it’s important to be consistent. Always make sure of the right dose per serving of the different ingredients.
Sachets or liquid solutions provide faster absorption than tablets.
Oils and vitamin D are better preserved in the form of a capsule. In addition, this form ensures a more accurate dosage than drops.
Take your dietary supplements about half an hour before eating, except for omega-3 and vitamin D capsules, for which taking them with a meal improves absorption.
Criteria to consider
1. Origin
I would say that natural origin is one of the main selection criteria for the majority of these active ingredients. First, choose a naturally sourced vitamin B9 or one derived from bio-fermentation.
Natural sources of iodine are brown seaweeds. Prefer a French origin or cold seas and make sure the iodine is dosed per serving.
Prefer natural vitamin D from boreal lichen or from lanolin (sheep’s wool).
For omega-3s, select those derived from fatty fish from cold seas and sustainable fisheries, or from marine algae with docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA).
2. Forms of active ingredients
Some nutrient forms are better tolerated and easily absorbed. A vitamin B9 directly usable by your body is 5-methyltetrahydrofolate (5-MTHF). Look for the “Quatrefolic” label to ensure the highest standards.
Methylcobalamin is the form of vitamin B12 with the best bioavailability.
The laxative effect of an “inorganic magnesium” can be useful in cases of constipation. In that case, choose a marine-derived magnesium oxide. Ideally combined with taurine and vitamin B6 for better absorption and longer-lasting relaxing and antispasmodic effects.
Without transit problems, prefer a “ organic “ form of magnesium: glycerophosphate, gluconate, citrate, malate, taurate, or an “amino-chelated” form (bisglycinate).
Prefer an active vitamin D, cholecalciferol (vitamin D3).
Also, for omega-3s, prefer an EPAX-certified form, a guarantee of extraction and preservation quality. Store oils away from light and heat.
Additionally, iron supplements contain ferrous sulfates or fumarates known to cause constipation. Try iron bisglycinate, you will regain digestive comfort while gaining energy.
3. Excipients
In dietary supplements as in food, when possible favor products guaranteed pesticide-free (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 agriculture.
For prevention purposes, avoid additives and nanoparticles. More specifically those of titanium dioxide E171. They have a carcinogenic risk potential that is dose-dependent.
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 find 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 take them:
Vitamin B9: 400㎍ / day from the desire to conceive.
Magnesium: 250 to 300 mg / day in case of cramps or nervousness.
Calcium: 500 mg 2x / day if dairy products are not consumed.
Zinc: 14 to 30 mg / day separate from meals and other trace elements such as calcium or iron.
Iodine: 150 ㎍ / day from the first month of pregnancy, continuing throughout breastfeeding.
Vitamin D3: 10 to 15㎍ / day, equivalent to 400 to 600 IU/day, to be taken with fatty foods (oils, cheeses, butter, yogurt,…).
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 due date, stop taking omega-3 capsules to limit a risk of increased bleeding time.
For safety, avoid vitamin A supplementation in the 1st trimester (teratogenic risk). Do not use cosmetics containing retinoids; they are contraindicated during pregnancy.
To limit any risk of overdose, do not combine nutritional supplements that contain the same micronutrients. If these formulations are complementary, take them alternately every other day.
In any case, seek guidance from 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 daily cooking base of garlic, onions, or aromatic herbs
- 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 cocoa, seeds (pumpkin, sesame), nuts (almonds, walnuts) and spices
- beta-carotene: eat fruits (apricot, melon, mango) and orange vegetables (carrots, sweet potato, red kuri squash)
- iodine: three iodine-rich foods per week help maintain a good balance: seaweed, well-cooked fish, cooked shellfish
- selenium: one Brazil nut a day is enough to meet your needs
- calcium: I recommend enriching your diet with one additional dairy product per day and/or seasoning your meals with dried aromatic herbs (Herbes de Provence, basil, oregano)
- omega-3: spread a spoonful of flaxseed oil over your plates, or eat mackerel, sardines, herring, salmon, and cod liver
- choline: it is found in the egg yolk (only cooked during pregnancy), salmon and beef, as well as in soy products, quinoa, and broccoli
Strengthen your gut microbiota during pregnancy
Since I specialize in the microbiota, I end this piece with a focus on those bacteria that are good for you, especially if you are pregnant.
During your pregnancy, the balance of the gut and vaginal microbiota strengthens the immune system, reduces the risk of gestational diabetes and improves your postpartum health.
It ensures the transmission of the first protective microbial colonies during childbirth.
They provide greater protection against allergies, eczema, and asthma, cardiovascular disease, and reduce the risk of obesity in the child.
Finally, to maintain the balance of your microbiota after childbirth and pass beneficial gut bacteria on to your baby, take a course of probiotics at the end of pregnancy.
In summary
To be sure you choose the best dietary supplement for pregnancy, pay attention to:
- Origin of the active ingredients: prefer natural sources, for example vitamin D sourced from boreal lichen
- The most bioavailable forms: for vitamin B12, for example, methylcobalamin is the form with the highest bioavailability
- Absence of excipients: as a preventive measure, avoid additives and nanoparticles
