Supplements for Pregnancy

Are you pregnant and wondering what foods and supplements can help to support a healthy baby? Pregnancy places extra demands on the body, therefore it is especially important during this time to choose nourishing and nutritious foods, to prioritise rest, sleep, gentle movement and getting outside for natural sunlight and fresh air, to support your body and developing foetus.

Morning sickness, heartburn or acid reflux, constipation, fatigue, and sleep problems are some common symptoms of pregnancy. Diet and lifestyle changes may help to manage these such as ensuring you are drinking enough fluids during the day (aim for 2.5 litres of fluids per day), including gentle fibres, opting for protein-rich, low sugar snacks, and considering traditional remedies such as ginger, chicken broth and acupuncture.

Key Foods for Pregnancy

Energy needs increase in pregnancy to support optimum growth and development of the baby. While this translates into a need for slightly more calories per day, most women can easily meet the higher energy requirements by focusing on the nutrient-density of their meals. Here are some foods and nutrients to focus on during pregnancy:

  • Protein is required to create the cells and tissues for your growing baby. Include a source of protein with every meal, for example from meat, poultry, eggs, fish, quinoa, nuts, seeds, beans and tofu.
  • Omega-3 fatty acids are important to support the development of your baby’s brain and healthy vision. Good sources include oily fish such as salmon, mackerel, anchovies, sardines and herring (limit to 2 portions per week of oily fish). Vegan and vegetarian sources include hemp seed oil, flaxseeds, walnuts and algae supplements.
  • A range of vegetables can provide a variety of important minerals such to support your increasing energy needs. Aim to eat a rainbow of different coloured fruits, vegetables, culinary herbs and spices each day.
  • Avoid processed foods which can upset the delicate balance of beneficial gut bacteria and lead to poor energy levels and nutrient intake.

Which Supplements Can Support Pregnancy?

  1. Prenatal vitamin and mineral supplement
  2. Folate
  3. Probiotic
  4. Iron
  5. Vitamin D

Top Tips on Buying Supplements for Pregnancy

  • Read the labels on the back of supplements to make sure they are appropriate for pregnancy.
  • Ferrous sulphate or ferrous fumarate are often prescribed for iron deficiency, however these can cause digestive upset and constipation. Iron bisglycinate may be gentler on the stomach. Speak to your healthcare team to see if you need to supplement.
  • Some manufacturers produce a mix of probiotic strains formulated especially for pregnancy.
  • Vitamin D3 is a more bioavailable form than vitamin D2.

Nutritional Therapy Support For Pregnancy

Work with a registered Nutritional Therapist for a personalised nutrition and diet plan, tailored to your specific health requirements. For one-to-one support with Pregnancy and to book a consultation, head over to our expert page here:

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