Experts weigh in on the most important prenatal nutrients for a healthy pregnancy

Published: 24-Jan-2025

Clinical Pharmacists Deanna Fox, Kylie Helfenbein and Rupal Patel Mansukhani recommend the best ingredients to look out for in prenatal supplements and how best to consume them

A case study published in Pharmacy Times has highlighted the top three supplement ingredients that every expecting mother should consider taking before or during their pregnancy.1

Written by three Clinical Pharmacists, the report also states the optimal daily dosage of each ingredient, as pregnant women require higher rates of nutrient intake than usual.

For certain vitamins and minerals, it should be noted that supplementation may not be enough, so experts recommend that consumers fulfil their daily requirements through a combination of supplementation and dietary changes. 

 

Starting supplement regimes early

Prenatal supplements have been suggested by healthcare professionals for years, as they can offer as a natural way to promote overall health and fertility in expecting mothers and their babies.

According to the experts, this also applies for women trying to conceive, as the sufficient intake of nutrients and vitamins is crucial during the the early stages of pregnancy. 

According to a statement by Planned Parenthood, mothers-to-be would highly benefit from starting their supplement regime one month before pregnancy, as this can reduce the foetus' risk of developing birth defects.2

For this purpose, they recommend that parents consider products containing folic acid, omega-3s, iron, calcium, choline and vitamins D, B and C. 

 

Folic acid: a key pregnancy vitamin

Folic acid (vitamin B9) is an essential nutrient during pregnancy, as it plays a role in the prevention of birth defects associated with the brain and spine of the foetus. 

During pregnancy, experts note that the daily recommended dose of folic acid is at least 600 μg, which can be obtained through dietary interventions and supplementation.

Again, they recommend that mothers begin supplementing with vitamin B9 one month before pregnancy occurs. 

To ensure that their folic acid intake is adequate, Deanna, Rupal and Kylie recommend that mothers consume foods rich in the vitamin, such as beans, orange juice and dark green leafy veg.

 

Iron supplementation for a healthy RBC count

Another key nutrient that women require more of during pregnancy is iron, as it is strongly associated with the delivery of oxygen around the body through the red blood cells (RBCs). 

Mothers-to-be require 27mg of iron per day, which can be easily obtained through a prenatal vitamin, according to the experts. 

If necessary, women should also consume foods that are naturally high in iron, like red meat, fish and dried beans.

 

Calcium for skeletal development

The final nutrient that all pregnant women should consider is calcium, according to the three.

This is because it is intimately involved in the formation of bones, as well as contributing to muscular contraction and enzyme & hormone function.

Recommendations vary depending on baseline calcium levels, so women may benefit from getting their calcium levels tested before beginning a supplement regime. 

This is because women with low calcium may need to consume up to 2g of calcium per day, whereas those with normal levels can consume 1200mg. 

The experts also warn that prenatal vitamins may not provide enough to avoid insufficiency, so pregnant individuals should seek out the nutrient through dairy products or calcium-fortified cereals. 

 

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