Vitamins pregnant

There are a number of vitamins and minerals you need to keep an extra eye on when you are pregnant. These are folic acid, omega-3, calcium, iron, vitamin D, and iodine.

Folic acid

Folic acid is another name for the water-soluble vitamin B9. There are two forms of this B vitamin, one being folic acid and the other folate. Briefly explained, folate is the active and naturally occurring form of B9 while folic acid is a synthetic form that is converted to the active form in the body. Folate is found in, for example, green leafy vegetables, liver, legumes, avocados and egg yolks. Actually, it would be more logical if food supplements with B9 were called folate and not folic acid. But since the term folic acid is so established, that's the one we use.

Why is folic acid important?

Pregnant women should take folic acid supplements to ensure optimal levels in the body. This is important for the fetus to develop normally during pregnancy. This B vitamin has an important function in the cell division process.

Taking folic acid supplements can help prevent neural tube defects. This is a condition that results from a lack of closure of the structures around the spinal cord. The condition is also called spina bifida and can cause serious damage to the fetus.

If you are likely to become pregnant within a few months, the Norwegian Food Agency recommends that you take a supplement with 400 micrograms of folic acid per day. You should continue with this until week 12 of the pregnancy to avoid spina bifida, but can be eaten throughout the pregnancy.

If you eat 500 grams of fruit and vegetables every day and eat a lot of whole grains, you can get enough folate from your diet, but supplements are still recommended.

You need calcium together with vitamin D to form bones and teeth. When you are pregnant, a daily intake of 900 mg is recommended - this corresponds to approximately 3-5 dl of milk products or fortified plant-based drinks. Just make sure that the herbal drink you choose is fortified with calcium, you can read this on the packaging.

There are also other foods that contain calcium, including cabbage and oranges.

If you know you are not getting enough calcium, you may consider supplements. If you are unsure, you can always consult your doctor or midwife.

Iron

Your body needs iron for blood formation, both in you and your fetus.

You have probably heard that many pregnant women need to take iron supplements during pregnancy. Iron is found in, among other things, meat, black pudding, liver pate, fish and mussels. If you don't eat animal products, iron is also found in lentils, peas, beans, green leafy vegetables and nuts.

The midwife will monitor your iron levels and tell you if you need to take extra supplements to get enough.

D vitamins

In order for your body to absorb the calcium you need, you must get enough vitamin D. Vitamin D is found in eggs, fish and in, for example, milk products that are enriched with vitamin D.

You also absorb vitamin D through your skin when you are out in the sun. But it is only during the summer months that we in Sweden can get vitamin D from the sun. Sunscreen, clouds and covering clothing inhibit busyness.

If you don't get enough vitamin D through your diet, you need to take supplements. Recommended daily intake is 10 micrograms. If you don't stay in the sun or wear full-coverage clothing and don't eat foods that contain vitamin D, you may need a higher dose.

Iodine

As a pregnant woman, you need iodine in order for the nervous system of the fetus to develop normally. If you suffer from iodine deficiency during the fetal stage, it can disrupt the development of the nervous system, physical development and lead to the child having mental developmental disorders.

The Swedish Food Agency recommends that you get 175 micrograms of iodine per day.

Iodine is mainly found in salt that is enriched with iodine and in fish, milk and eggs. Remember not to add too much salt, you don't need large amounts of salt to get enough. It is also worth mentioning that mineral, herbal and flake salts are not always enriched with iodine. Keep an eye on the table of contents.