The Best vitamins in pregnancy
Provide yourself and your unborn baby sufficient amounts of vitamins each day! Although lots of vitamin supplements are safe in pregnancy are vitamins consumed with healthy food the best!
In cereals, fruits, vegetables, meat, milk, and fats are also other substances that increase the absorption and effects of vitamins. That’s why we didn’t just make a list of the best pregnancy vitamins but add additional information.
What can you find in this article?
- a list of the best vitamins in pregnancy
- the importance of each vitamin on pregnant women and fetus
- foods with the highest content of a particular vitamin
- what else should you eat for the best absorption and effect
During pregnancy, the need for some vitamins is significantly increased. That’s why is important to eat high-nutritional foods and sometimes even add vitamin supplements besides regular pregnancy diet.
If you think that you don’t consume enough vitamins with food, ask your doctor about the use of vitamin supplements!
Vitamin A in pregnancy
Importance of vitamin A for pregnant women:
Compared with normal daily needs, the need for vitamin A in pregnancy rises to about 40%. Because excessive amounts of vitamin A may interfere with the development of the baby, pregnant women should be cautious if she is taking vitamins A supplement.
Importance of vitamin A for unborn baby:
Vitamin A is involved in the development of the cardiovascular system in the fetus. In its further growth, the need for this vitamin is even increased.
The amount of vitamin A in foods:
- foods with a high amount of vitamin A: carrot, tomato, spinach, and parsley
- foods with a medium amount of vitamin A: leeks and lettuce
- foods with a low amount of vitamin A: any fresh fruit and vegetables
Vitamin A is more effective with:
- B complex
- vitamins C, D, E
- calcium, phosphorus, zinc
- unsaturated fatty acids
Baby’s Little Place Tip: To improve the effectiveness of vitamin A, add extra virgin olive oil besides carrot, tomato, and other vegetables.
Vitamin D in pregnancy
Importance of vitamin D for pregnant women:
Vitamin D is important for the immune system, plays an extremely important role in cell division and bone health, and helps with the absorption of calcium and phosphorus in metabolism. A lack of vitamin D during pregnancy can lead to preeclampsia.
Importance of vitamin D for unborn baby:
Vitamin D is needed for the healthy development of the fetal skeletal system.
The amount of vitamin D in foods:
- foods with a high amount of vitamin D: fish oil
- foods with a medium amount of vitamin D: milk and dairy products
- foods with a low amount of vitamin D: butter and egg yolk
Vitamin D is more effective with:
- B complex
- vitamins and C
- minerals manganese and selenium
- unsaturated fatty acids
Baby’s Little Place Tip: Eat 3 cups of milk, yogurt, sour milk, or 12 tablespoons curd every day. The milk contains all those substances that are needed to improve the effectiveness of vitamin D.
Vitamin E in pregnancy
Importance of vitamin E for pregnant women:
Vitamin E is an antioxidant that protects cells from harmful free radicals. Free radicals damage body cells which can lead to the development of cancer.
Importance of vitamin E for unborn baby:
Vitamin E is responsible for the proper formation and growth of the placenta.
The amount of vitamin E in foods:
- foods with a high amount of vitamin E: grain, soy, and corn oils
- foods with a medium amount of vitamin E: olive oil and margarine
- foods with a low amount of vitamin E: dried fruits and vegetables, fish oil, yolk, and leafy vegetables
Vitamin E is more effective with:
- B complex
- vitamins A and C
- minerals manganese and selenium
- unsaturated fatty acids
Baby’s Little Place Tip: Fish prepared with olive oil, a side dish from chard and potatoes, salad, and a slice of whole-grain bread is a good combination that provides a high amount of vitamin E.
Vitamin K in pregnancy
Importance of vitamin K for pregnant women:
Vitamin K plays an important role in blood clotting, which is especially important during labor, and just after you’ve given birth. Vitamin K deficiency during pregnancy can cause excessive bleeding during labor.
Importance of vitamin K for unborn baby:
Vitamin K is important for the baby’s blood clotting as well. It is essential for protein formation and the development of your baby’s bones.
The amount of vitamin K in foods:
- foods with a high amount of vitamin K: spinach, watercress, kale, and broccoli
- foods with a medium amount of vitamin K: liver and yolk
- foods with a low amount of vitamin K: maize oil (oil extracted from the germ of corn)
Vitamin K is more effective with:
- unsaturated fatty acids and some minerals
Baby’s Little Place Tip: Cook broccoli in a small amount of boiling water for a short time. Pour over with cold-pressed corn oil. You can add chopped almonds or hazelnuts too.
Vitamin C in pregnancy
Importance of vitamin C for pregnant women:
Vitamin C is very important for those who take iron supplements because it enlarges its absorption. Taking 200-500mg of vitamin C per day, you can double the iron absorption.
It is an antioxidant, so it prevents oxidation stress and boosts your immune system.
Importance of vitamin C for unborn baby:
Vitamin C plays an important role in the development of the fetus’s brain.
The amount of vitamin C in foods:
- foods with a high amount of vitamin C: kiwi, currant, and blueberries
- foods with a medium amount of vitamin C: kale and citrus
- foods with a low amount of vitamin C: tomato, lettuce, and pineapple
Vitamin C is more effective with:
- all vitamins
- minerals calcium and magnesium
Baby’s Little Place Tip: A cup of blueberries, one big orange, kiwi, or medium-sized grapefruit provides you with a daily need for vitamin C.
Vitamin B1 (thiamine) in pregnancy
Importance of vitamin B1 for pregnant women:
Thiamine participates in the release of energy from food. Because during pregnancy the need for energy increases, is the need for this vitamin also increased.
Importance of vitamin B1 for unborn baby:
Participates in the development of the baby’s brain.
The amount of vitamin B1 in foods:
- foods with a high amount of vitamin B1: whole grain products, peas, pork
- foods with a medium amount of vitamin B1: nuts, almonds, lentils, and beans
- foods with a low amount of vitamin B1: green beans
Vitamin B1 is more effective with:
- vitamins C, E, and B2
- folic acid
- manganese
Baby’s Little Place Tip: Prepare a wonderful salad made from spelt, barley, or buckwheat. Add peppers, tomatoes, cucumbers and goat cheese. Sprinkle with cold-pressed oil and decorate with walnuts.
Vitamin B2 (riboflavin) in pregnancy
Importance of vitamin B2 for pregnant women:
Same as B1, riboflavin participates in the release of energy from food. B2 is essential for good eye health and gives your skin a fresh, healthy glow.
Importance of vitamin B2 for unborn baby:
Participates in the development of baby’s eyes and bones, muscles, and nerve growth.
The amount of vitamin B2 in foods:
- foods with a high amount of vitamin B2: whole grains, dark leafy greens, and beer yeast
- foods with a medium amount of vitamin B2: liver
- foods with a low amount of vitamin B2: milk, cheese, and eggs
Vitamin B2 is more effective with:
- vitamins C, B3, and B6
Baby’s Little Place Tip: Make porridge with milk and add dried plums.
Vitamin B3 (niacin) in pregnancy
Importance of vitamin B3 for pregnant women:
Niacin can improve digestion and reduce nausea during pregnancy. Niacin relieves painful migraines and helps with skin problems.
Importance of vitamin B3 for unborn baby:
B3 is essential for fetal brain development!
The amount of vitamin B3 in foods:
- foods with a high amount of vitamin B3: beer yeast, avocado, sunflower and chia seeds
- foods with a medium amount of vitamin B3: cereals, dried fruits, and vegetables
- foods with a low amount of vitamin B3: poultry, fish, and mushrooms
Vitamin B3 is more effective with:
- vitamins C, B1, B2, and B5
Baby’s Little Place Tip: Start the day with breakfast. Try whole-grain cereals with low-fat probiotic yogurt and fresh fruit.
Vitamin B5 (pantothenic acid) in pregnancy
Importance of vitamin B5 for pregnant women:
Pantothenic acid eases leg cramps and has the added benefit of producing important pregnancy hormones. It also helps to release stress-relieving hormones.
Importance of vitamin B5 for unborn baby:
B5 is essential for the production of baby hormones and for the metabolism of carbohydrates, proteins, and fats.
The amount of vitamin B5 in foods:
- foods with a high amount of vitamin B5: beer yeast and egg yolk
- foods with a medium amount of vitamin B5: red meat
- foods with a low amount of vitamin B5: fortified cereals and mushrooms
Vitamin B5 is more effective with:
- vitamins C, B6 and B12
- biotin and folic acid
- calcium
Baby’s Little Place Tip: Serve the beef with steamed vegetables. Keep vegetable firm!
Vitamin B6 (pyridoxine) in pregnancy
Importance of vitamin B6 for pregnant women:
Pyridoxine helps pregnant women to alleviate nausea and vomiting. B6 also maintains healthy levels of blood glucose.
Importance of vitamin B6 for unborn baby:
B6 is involved in the development of the fetal’s central nervous system and affects the proper development of the brain. It prevents low birth weight!
The amount of vitamin B6 in foods:
- foods with a high amount of vitamin B6: beans, sweet potatoes, and wheat germ
- foods with a medium amount of vitamin B6: avocado, cereals, fresh vegetables, and walnuts
- foods with a low amount of vitamin B6: bananas, milk, and fish
Vitamin B6 is more effective with:
- vitamins C, B1, B2 and B5
- minerals potassium and magnesium
Baby’s Little Place Tip: Serve porridge with mushrooms and vegetables as a main or side dish. Be sure to add a fresh salad to it!
Vitamin B9 (folic acid) in pregnancy
Importance of vitamin B9 for pregnant women:
Folic acid is one of the most important vitamins before and during pregnancy. B9 helps to produce red blood cells that are important for you and for the fetus. Folic acid also reduces the risk of developing preeclampsia.
Importance of vitamin B9 for unborn baby:
Folic acid reduces the risk of neural tube defects like spina bifida. It is also important for fetus development, placenta growth, and DNA synthesis.
The amount of vitamin B9 in foods:
- foods with a high amount of vitamin B9: beer yeast, green leafy vegetables
- foods with a medium amount of vitamin B9: fortified cereals, bread from wholemeal flour, fruit
- foods with a low amount of vitamin B9: fermented cheeses, dry beans
Vitamin B9 is more effective with:
- vitamins C, B5, B12, and B7 (biotin)
Baby’s Little Place Tip: Give priority to poultry. Chicken rolls with vegetables, rice, and lots of lettuce are very tasty and quickly prepared. Serve fresh fruit instead of dessert.
Vitamin B12 (cobalamin) in pregnancy
Importance of vitamin B12 for pregnant women:
Cobalamin is important for maintaining the health of pregnant women’s nervous systems. By aiding the metabolism of fats, carbohydrates, and proteins, cobalamin improves their energy, mood, and stress levels.
Importance of vitamin B12 for unborn baby:
B12 helps develop the fetus’s brain and spine. Along with folic acid, it produces DNA synthesis and red blood cells.
The amount of vitamin B12 in foods:
- foods with a high amount of vitamin B12: poultry, fortified cereals
- foods with a medium amount of vitamin B12: sea fish, beef, pork, and eggs
- foods with a low amount of vitamin B12: milk and dairy products
Vitamin B12 is more effective with:
- vitamins C, B6, and folic acid
- minerals potassium, iron, and calcium
Baby’s Little Place Tip: Try chicken with pineapple.