Buying prenatal supplements

Should I take one?

Experts agree that the best way to make sure you and your baby get all the nutrients you need while you are pregnant is to eat a varied, well balanced diet. This should include fresh fruits and vegerables, whole grains, beans and fish. Foods such as refined sugars, processed foods, saturated fats, and other animal proteins should be limited.

However, in some circumstances it can be difficult to get all the nutrients you need through diet alone; if you are suffering badly with morning sickness, for example. In this case, your doctor or midwife may advise you to take a multivitamin supplement especially designed for pregnant women.

What should it contain?

There are no hard-and-fast rules as to what has to be in a multivitamin in order for it to be called a prenatal supplement, but a good supplement for pregnant woman generally contains more folic acid, iron and calcium than a general multivitamin. These three minerals are important for reasons explained below. Prenatal supplements don't contain retinol (the animal form of vitamin A), which can be harmful to unborn babies in large doses. They contain the plant-derived form of vitamin A (betacarotene), instead.

Folic acid
Folic acid is a B vitamin, which is also found in various foods, including beans, leafy greens and fortified breakfast cereals. Taking a 400 microgram (400mcg) folic acid supplement each day during the first 12 weeks of pregnancy (ideally starting at least one month before you start trying to conceive, preferably three months) can lower your risk of having a baby with a neural tube defect, such as spina bifida. Spina bifida is a serious congenital condition, which occurs when the tube around the central nervous system fails to close completely.

Studies show that women at high risk of having a baby with a neural tube defect (those who've had a baby with spina bifida before, for example, or women who take certain medicines for epilepsy) can lower their risk by 72 per cent if they take folic acid before and during pregnancy. These women also need to take a larger dose of folic acid each day (5 milligrams or 5mg). Talk to your doctor before you do this as you will need a prescription.

Iron
Iron is needed to make the extra blood required to support your growing baby. Your body is making so much extra blood when
you're pregnant that you need about 30 to 60 mg of iron every day; 15 to 45 mg more than the recommended daily allowance of 15 mg.

Calcium

Finally, a woman needs twice as much calcium when she's pregnant; 1,500 mg of calcium per day. Calcium is found in milk products, dark leafy vegetables, tofu, sardines and canned salmon.

Other nutrients

So, besides folic acid, iron and calcium, what else should a good
prenatal supplement contain? Look for one with vitamin C, vitamin D, B vitamins such as B6 and B12, potassium, zinc and vitamin E.

Find a supplement that provides 100 per cent of the recommended daily allowance of all the essential vitamins, and never take more than the recommended daily allowance (usually one multivitamin a day). Taking megadoses of certain vitamins can be harmful to you and your baby.

Strict vegeterians and women with medical conditions, such as diabetes, gestational diabetes or anemia should talk with their doctor or midwife about any special supplements they might need.

Where do I get them?

You can buy prenatal supplements at almost any pharmacy, or your doctor may prescribe them for you if there is a medical need. You can save money by buying a generic version instead of a branded name. Many doctors and midwives agree that these generic brands work just as well as other kinds.

Before buying prenatal supplements, make sure you've read the label and that you understand what each supplement contains.

www.babycenter.ca