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Important Vitamins and Nutrients During Pregnancy

Important Vitamins and Nutrients During Pregnancy

Introduction

Pregnancy is a phase where your body works not just for you, but also for your growing baby. Every nutrient you consume plays a specific role in your baby’s brain, bone, organ, and immune development. While supplements are important, understanding why each vitamin matters helps you stay consistent and confident throughout your pregnancy journey.

Why are vitamins and nutrients so important during pregnancy?

Your nutritional needs increase during pregnancy to support fetal growth, placental function, and the physical demands on your body. Deficiencies can affect both maternal health and baby’s development, sometimes with long-term consequences.

In my clinical experience, many pregnancy complications can be prevented or minimized with timely nutrition correction.

Folate is essential for early brain and spinal cord development in the baby. Adequate intake significantly reduces neural tube defects such as spina bifida and also lowers the risk of preterm birth.

Recommended dose:

  • 400 mcg before pregnancy
  • Up to 1 mg daily during pregnancy

Food sources:

  • Citrus fruits
  • Dark green leafy vegetables
  • Eggs
  • Fortified cereals
  • Dried peas and lentils

Dr. Dimple Doshi’s Tip:
Folic acid is most crucial in the first few weeks—often before a woman knows she is pregnant.

Calcium is vital for the formation of your baby’s bones and teeth. If your dietary intake is insufficient, calcium is taken from your own bones, increasing your future risk of osteoporosis.

  • Recommended dose: 1000 mg per day (can be split into two doses)

  • Food sources:

    • Milk, curd, cheese

    • Broccoli, kale

    • Calcium-fortified orange juice (check labels)

Protein supports the growth of your baby’s organs, tissues, brain, and also helps increase blood supply to the placenta.

  • Recommended intake: 70–100 grams per day (depends on weight and trimester)

  • Food sources:

    • Pulses and lentils

    • Paneer and milk

    • Eggs

    • Lean meat and fish

    • Peanut butter and peas

Dr. Dimple Doshi’s Tip:
Poor protein intake is a common but overlooked cause of low birth weight babies.

Iron is essential for making hemoglobin, which carries oxygen to you and your baby. Iron deficiency leads to anemia, fatigue, and increases the risk of preterm delivery and low birth weight.

  • Recommended dose: 27 mg per day

  • Food sources:

    • Green leafy vegetables

    • Iron-fortified cereals

    • Sprouts and beans

    • Lean meat, poultry, fish

Vitamin D helps your body absorb calcium and supports immune, muscle, and nerve function. Deficiency is linked to pregnancy complications like preeclampsia.

  • Recommended dose: ~600 IU daily

  • Sources:

    • Sunlight

    • Milk and fortified juices

    • Mushrooms

    • Eggs

    • Fatty fish

Vitamin C supports tissue repair, collagen formation, immunity, and improves iron absorption. Deficiency may lead to bleeding gums, poor wound healing, and pregnancy complications.

  • Recommended dose: 85 mg per day

  • Food sources:

    • Citrus fruits

    • Kiwi

    • Red bell peppers

    • Broccoli

    • Grapefruit

DHA is an omega-3 fatty acid essential for the development of your baby’s brain and eyes.

  • Recommended dose: 200 mg per day

  • Food sources:

    • Oily fish (salmon, tuna, trout)

    • Mussels, oysters, herring

  • Vegetarian option:

    • DHA supplements (soft gel capsules)

Dr. Dimple Doshi’s Tip:
Adequate DHA intake is associated with better attention span and neurodevelopment in children.

Iodine is required to make thyroid hormones (T3 and T4), which are critical for brain and nervous system development in the baby.

  • Recommended dose: 220 mcg per day

  • Food sources:

    • Iodized salt

    • Milk and yogurt

    • Eggs

    • Fish

    • Fortified cereals

Conclusion

Pregnancy nutrition is not about eating more—it’s about eating right. Each vitamin and nutrient plays a specific role in protecting your health and shaping your baby’s future. Along with a balanced diet, supplements prescribed by your gynecologist ensure that no critical gaps remain.

At Vardaan Hospital, Goregaon West, Mumbai, I guide my patients with personalized nutrition plans and regular monitoring so that both mother and baby thrive. Remember, a well-nourished pregnancy lays the foundation for a healthy lifetime.

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