Prenatal Vitamins
Vitamins to take before and during pregnancy.
Prenatal Vitamins are vitamins that are essential to your health and the health of your baby both before you get pregnant, and during your pregnancy.
In this video, Nisha introduces herself and tells us a bit about prenatal vitamins.
Folic Acid
Why? Folic Acid reduces the risk of neural tube defects which affect the development of the brain and spinal cord of your baby.
When? At least one month, and ideally three months before you get pregnant, and until at least the end of the first trimester (12 weeks).
How much? One tablet (0.8 milligrams) a day.
Iodine
Why? Iodine helps the body and brain of your baby develop. While you do get iodine from your diet, some people struggle to get enough and need supplements.
When? Right through pregnancy and during breastfeeding.
How much? One tablet (150 micrograms) a day.
Vitamin D
Why? Healthy levels of Vit D are needed for strong joints and bones, and muscle and nerve activity. While you can get Vit D from some food, the best source is the sun. Spending time in the sun, without getting sunburnt, is an effective way to boost your Vit D levels.
When? All the way through pregnancy.
How much? Some people (dark skin, those who don’t spend much time in the sun, and on some medications) suffer from low levels of Vit D. Talk to your midwife, doctor, or pharmacist if you think you might be at risk of Vit D deficiency.
Iron
Why? Your iron needs almost double when you are pregnant. Red meat is the best source of iron, but a wide range of food can provide you with iron.
When? Right throughout pregnancy.
How much? Talk to your midwife, doctor, or pharmacist if you think you might be low on iron, and they can help you with foods to target, or supplements if needed.
Vitamin C
Why? Vitamin C helps your body absorb iron, and you can get it from many fruits and vegetables.
When? Throughout pregnancy.
How much? Try to include fruit and vegetables with every meal, and talk to your midwife, doctor or a pharmacist if you think you aren’t getting enough.
Calcium
Why? Calcium is essential for the formation of your baby’s bones. The best source of calcium is milk and milk products.
When? Your baby grows fastest during the last months of pregnancy, and this is when you need the most calcium.
How much? You need 1,000 milligrams of calcium a day which you can get from a cup of milk, ¾ of a cup of yoghurt, or 2 slices (40g) of cheese. Your midwife, doctor or pharmacist can help if you think you don’t get enough calcium in your diet.
Zinc
Why? Zinc is essential for your baby’s development, and you get it from a range of foods you would eat as part of a healthy diet.
When? Throughout pregnancy.
How much? You should get enough zinc from a healthy, balanced diet that contains lean red meat, chicken, nuts, seeds and wholegrain breads and cereals. As always, talk to your midwife, doctor or pharmacist if you think you might be low on zinc.
Carrying more than one baby?
If you are having twins, triplets or more or if you have specific medical needs or issues, your prenatal vitamin requirements might be quite different from other expectant mums. Please talk to your midwife, a doctor or pharmacist to discuss your specific vitamin needs.
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Phone: 04 564 8618
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Wainuiomata
Wellington
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