How much food supplements should I take?
During pregnancy it is recommended to take 400 micrograms of folic acid and about 100 to 150 micrograms of iodine per day. Many manufacturers also offer combination preparations. With the preparations one should pay attention to further additions and make sure that the recommended daily doses of folic acid and iodine are not or only slightly exceeded.
Iron should only be taken as a dietary supplement if the doctor has diagnosed an iron deficiency or if there is already a history of iron deficiency. Furthermore, in some cases it is recommended to take about 200 micrograms of docosahexaenoic acid (DHA) during pregnancy. This amount can also be achieved with regular consumption of fish.
In general, one should not take food supplements that significantly exceed the recommended daily dose. The principle “a lot helps a lot” is suggested by some manufacturers, but has no meaning in pregnancy. In addition, it is not recommended to take other vitamins or minerals, such as vitamin A or D, as dietary supplements in addition to folic acid, iodine and, in justified cases, iron. These can be sufficiently taken with a balanced diet.
- Nutrition during pregnancy
- Prohibited foods during pregnancy
Nutritional supplements for vegan pregnant women
The study situation for a vegan diet during pregnancy is limited so far. Nevertheless it is not advised to eat vegan food also during pregnancy, some research institutes even see positive aspects for mother and unborn child. However with the veganen nourishing form always the danger exists that the necessary supply at certain nutrients turns out under average.
Basically, the risk of suffering from a nutrient deficiency is therefore increased. Just in the pregnancy, if more nutrients than usual are needed, the nutrient supply should be controlled therefore regularly. As a rule, this additional requirement of nutrients begins from the 3rd or 4th month of pregnancy, when the child starts to grow faster.
In the initial phase it is mainly folate that the pregnant woman should consume. With vegan nutrition it is also known that a sufficient supply of vitamin B, B12, D and the trace elements iron, calcium, zinc and iodine should be ensured. It is therefore important, especially during pregnancy, to control the levels of these nutrients regularly and to ensure that they are supplied in sufficient quantities.
Many vegan women let themselves be informed already at the beginning of the pregnancy by a nourishing advisor and the gynecologist, so that this can set up an appropriate nourishing plan for you. If there are still nutritional deficiencies during pregnancy, these should be compensated by the right supplements.
- Vegan nutrition during pregnancy
- Vitamin B 12 deficiency
