Micronutrients—vitamins and minerals—are necessary to support your health and the development of your growing baby. Taking a prenatal vitamin prior to and during pregnancy is one way to ensure you get adequate micronutrients. On top of taking your prenatal vitamin, strive to eat a diet rich in vitamins and minerals.
The functions, recommended amounts, and sources for key vitamins and minerals are listed. Visit the NIH website for more information (https://ods.od.nih.gov/factsheets/list-all/).
Vitamin A
Pregnancy: 1200 mcg / Breastfeeding: 1300 mcg
Most people think of eating carrots (vitamin A) as beneficial for your eyes. Vitamin A also supports mom and baby’s immune system, reproductive system, organ function, and growth. Ever wonder why colostrum and early breastmilk is that yellow/orange color? Yepp, vitamin A makes it that color—which is why breastmilk builds babies immune systems and supports growth!
Animal products (dairy, meat, eggs), salmon, dark leafy vegetables (spinach, kale) and orange fruits and vegetables (sweet potatoes, carrots, cantaloupe, mango) are sources of vitamin A.
Vitamin B12
Pregnancy: 2.6 mcg / Breastfeeding: 2.8 mcg
B12 helps with DNA creation and preventing anemia. Blood and nerve cells also need B12 for adequate function.
Sources include meat, eggs, milk, seafood (fish, oysters and clams), and fortified cereals.
Choline
Pregnancy: 450 mg / Breastfeeding: 550 mg
Choline surrounds all your body cells. We have trillions of cells! Choline is needed for proper function of the brain and nervous system (mom and baby).
Seafood and animal products (meats, eggs, dairy) provide higher amounts of choline than vegetables, beans, nuts, and seeds.
Vitamin D
Pregnancy and Breastfeeding: 400 IUs or more depending on status or deficiency.
***Most prenatal vitamins contain 400-600 IUs. However, if you are deficient in vitamin D, then that may not be adequate. If you have concerns about your vitamin D levels, then talking with your doctor about testing and supplementation.
Vitamin D can help prevent pregnancy, fetal, and infant health complications (including but not limited to rickets). While our skin can make some vitamin D, we still need a good amount from our diets.
Sources include dairy products, fatty fish with the skin (like salmon), fish oils, egg yolks, beef liver, and mushrooms.
Folate or Folic Acid
Pregnancy: 600 mcg / Breastfeeding: 500 mcg
Folic acid is critical in DNA development and preventing brain and spinal birth defects. It is so crucial that non-pregnancy.
Sources include fruits, green vegetables (leafy greens, broccoli, brussel sprouts), nuts, beans and peas. Cereals and breads are typically fortified with folic acid.
Iodine
Pregnancy: 220 mcg / Breastfeeding: 290 mcg
Our thyroid hormones support metabolism as well as brain and bone development during pregnancy and infancy. For our bodies to makes these hormones, we need iodine.
Seaweed, dairy products (milk and eggs), and seafoods (cod, tuna, shrimp) are rich in iodine. Table salt is fortified with iodine. However, do not depend on iodized salt for all your iodine needs.
Iron
Pregnancy: 27 mg / Breastfeeding: 9 mg
***Be cautious of excessive amounts of iron supplementation. Higher doses do not always lead to higher absorption rates and may cause gastrointestinal issues (like constipation). Talk with your doctor if you have anemia or other concerns around your iron levels.
You need enough iron for you and for baby. Our body uses iron for growth and development of baby as well as oxygen transport.
While plant sources (like beans, leafy greens, cereals, and whole grains) contain iron, the presence of fiber or calcium can affect absorption of iron. Iron is also in red meats, eggs, and seafood. To increase absorption, try to eat plant sources of iron with meats/seafood and vitamin C.
Please reach out to your OBGYN, midwife, doula, or even dietitian if you need help choosing a prenatal vitamin or foods that best support a healthy pregnancy.
Reference: National Institute of Health Consumer Facts Sheets
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