Which nutritional supplements during pregnancy?

Pregnancy is a special and wonderful time. At the same time, however, there are a thousand things you suddenly have to think about.
One of them: dietary supplements. Because your body now has to supply two living beings: In certain cases, nutritional needs cannot be met through diet alone, and dietary supplements become useful. Which Dietary supplements are really important during pregnancy.? And which Are dietary supplements best suited for you personally during pregnancy? We explain what you really need and how to find the right products for you!

Your knowledge to go: Which Dietary supplements during pregnancy?

• During pregnancy, the need for certain vitamins and minerals increases, which can also be supplied via dietary supplements.

• Folic acid and iodine are generally recommended for all women; other dietary supplements are more individualized.

• Vegetarians and vegans in particular need to make sure they get enough of all nutrients.

Nutritional needs during pregnancy

The nutritional needs of pregnant women changed This changes during pregnancy. The increased need for most nutrients can be caused by a healthy, balanced diet These needs are met. However, for other nutrients, dietary intake is insufficient.

So let's get started right away: Which Should dietary supplements be taken during pregnancy?

Overview: Which Dietary supplements during pregnancy

Let's take a look together, which Dietary supplements during pregnancy: for whom? sensible are and recommended become.
One more very important piece of information: All information refers to healthy women They are not suitable for use without special nutritional needs or complications during pregnancy. Furthermore, they do not replace medical advice.

Which Are dietary supplements generally recommended during pregnancy?

Folic acid/folate

• Meaning: Folate is important for blood formation and the growth of maternal tissue during pregnancy, among other things.

• Supplementation: Recommended for all women.

• Intake: Folate, in the form of folic acid, should be taken at least 4 weeks before conception and continued throughout the first trimester. A daily supplement of 400 μg is recommended.
  If you missed the starting point, don't panic: If you start supplementing later, the amount is usually simply doubled to compensate for the deficiency. However, always double-check with your doctor!
  Instead of folic acid, you can also take adjusted doses of other folates.

• Nutrition: Folate-rich foods such as green leafy vegetables, whole grain products and legumes like lentils should be a frequent part of your diet!

iodine

• Meaning: Iodine contributes to normal cognitive function, normal production of thyroid hormones and normal thyroid function.

• Supplementation: Recommended for all women.
  Caution: If you suffer from thyroid disease, be sure to consult a doctor about your iodine intake!

• Intake: Iodine should be supplemented daily with 100-150 μg throughout the entire pregnancy.

• Nutrition: Additionally, you can consume iodine-rich foods such as iodized salt, dairy products, or fish.
  Caution: Algae are often recommended as a source of iodine. However, this is different during pregnancy – the iodine content can sometimes be extremely high (too high!) or the algae may be contaminated.

Which Are dietary supplements recommended for vegetarians and vegans during pregnancy?

Omega-3 fatty acids

• Meaning: Omega-3 fatty acids, or especially the two omega-3 fatty acids EPA and DHA contribute to normal heart function, to the maintenance of normal brain function and Contributes to the maintenance of normal vision. (Positive effect from 250 mg EPA/DHA per day).

• Supplementation: Recommended for all women who do not eat fish at least 1-2 times a week.

• Intake: Daily supplementation of 200 mg DHA (an omega-3 fatty acid) in the form of capsules or oil.

• Nutrition: If supplementation is not used, it is recommended to eat fatty fish (e.g. salmon, herring or mackerel) 1-2 times per week.

Vitamin B12

• Meaning: Vitamin B12 contributes to the normal function of the nervous system.

• Supplementation: All women who do not reach the recommended amount* (common in vegetarian and vegan diets) can supplement with vitamin B12.

• Intake: individually based on medical recommendation or advice from nutrition professionals

• Nutrition: Meat, fish, and dairy products are the main sources of vitamin B12. Plant-based foods contain little to no vitamin B12.

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zinc

• Meaning: Zinc is involved in many processes and contributes, among other things, to cell division and the normal function of the immune system.

• Supplementation: All women who do not reach the recommended amount* (common in vegetarian and vegan diets) can supplement with zinc.

• Intake: individually based on medical recommendation or advice from nutrition professionals

• Nutrition: Fish, cheese, whole grain products, and meat are rich in zinc. nuts and legumes are little nutritional bombs.

Calcium

• Meaning: Calcium is needed for the maintenance of normal bones.

• Supplementation: All women who do not reach the recommended amount* (common in vegetarian and vegan diets) can supplement with calcium.

• Intake: Individualized nutrition based on medical advice or consultation with nutritionists, especially important in the 2nd and 3rd trimesters!

• Nutrition: Calcium is found in foods such as dairy products, green vegetables, nuts, and fish. So feel free to eat plenty of these!

And which Are there any other dietary supplements that might be important during pregnancy?

iron

• Meaning: Studies show that pregnant women have an increased risk of insufficient iron intake.

• Supplementation: Recommended only in cases of medically diagnosed undersupply or confirmed deficiency (important!)

• Intake: individually based on medical recommendation or advice from nutrition professionals

• Nutrition: Meat, fish, legumes, nuts (and many other foods) are rich in iron! Vegetarian iron sources should be combined with vitamin C-rich foods like bell peppers to increase iron absorption.

Vitamin D

• Meaning: Vitamin D (also known as the bone vitamin) tContributes to the maintenance of normal bones.

• Supplementation: Especially recommended during the winter months, or if you are not often in the sun during the summer.

• Intake: One Vitamin D supplementation A dose of 20 micrograms (= 800 IU) per day is recommended.

• Nutrition: Vitamin D is not actually absorbed through food; instead, the body produces it itself when you spend enough time in the sun.

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So, those were the most important vitamins and minerals!

Important: For some women individually also magnesium, Vitamin C or other nutrients may be beneficial – therefore, consulting a professional is always best!

Vegetarian and vegan diets

Are you a vegetarian or vegan? Then, as you've probably already read, special requirements in addition, which Dietary supplements can be beneficial during pregnancy.
Furthermore, I would like to tell you about Advice from nutrition professionals I highly recommend this. This will ensure that you and your baby receive all the essential nutrients in sufficient quantities.
Another tip from me: It can be helpful to prepare yourself before pregnancy or at the latest at the beginning of it. Nutrient deficiencies to have tests done so that potential undersupplies and deficiencies can be countered as quickly as possible.

Want to learn more? Then hop on over to our article "Which supplements are recommended in a vegetarian diet?"Over!"

Now we know, which Dietary supplements are generally important during pregnancy. However, the vast selection on the shelves remains overwhelming. How can you find good products?

Find your perfect dietary supplement

We all know the feeling: long shelves packed with packages and countless different recommendations from every corner. It can be incredibly difficult to find suitable products in this product jungle.
But don't worry. We'll help you find your perfect products:
Which Are dietary supplements suitable during pregnancy? What are the best pregnancy vitamins?

1. What nutrients do you need?
   Find out which vitamins and minerals are important for you.
   Warning: Simply taking everything you can is not necessarily a good idea and can actually backfire.

2. Combination supplement or individual nutrients?
   There are special combination supplements for the different trimesters of pregnancy. However, it's not absolutely necessary to use these. You can also take the nutrients individually. The advantage of this is that you can tailor the nutrients to your individual needs.

3. Take a look at the offers and compare different products.
   Don't worry, you can do that online from the comfort of your sofa.
   Tips on how to choose good nutritional supplements and trusted brands You can find it in our article.l "What are dietary supplements?"?"

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Conclusion

So, now we know everything there is to know about the topic “Which What you need to know about dietary supplements during pregnancy.One last little tip: Why not ask your Health insurance inquire whether they will contribute to the costs of dietary supplements during pregnancy or even reimburse them completely.

By the way: Minerals and vitamins are still important after pregnancy!

Which Which dietary supplements are most important to you during pregnancy? Let us know!

literature & Sources

1. DGE (2020). Taking dietary supplements during pregnancy. https://www.dge.de/
   press/news/2020/
   intake of dietary supplements
   -in-pregnancy/

2. DGE (2018) Recommendations for action - Nutrition during pregnancy. https://www.dge.de/gesunde-ernaehrung/
   targeted-nutrition/nutrition-in-
   pregnancy and breastfeeding/
   Nutritional recommendations
   -during pregnancy/

3. Healthy Start Network (2024). Folic acid: important before and during pregnancy. Sufficient stores are essential for healthy embryonic development. https://www.gesund-ins-leben.de/
   network-healthy-into-life/current
   -reports/reports-2024/
   folic acid - important before and during
   -of-pregnancy/

4. Healthy Start Network (2018). Further supplements. Recommendations for action. https://www.gesund-ins-leben.de
   /for-professionals/family-before-and-
   during pregnancy/
   recommendations/supplements/
   further-supplements/

*There are apps that can analyze your diet and give you an indication of your nutrient intake.

Do you have any questions? Then feel free to write me a message. Mail - I look forward to hearing from you! :)

The information shared in this article does not replace individual medical or nutritional advice.