Nutrition plays a central role in our health and well-being. But it becomes particularly important during pregnancy. During this time the woman has to supply nutrients not only to herself but also to the new life growing inside her. Some nutrients are especially important for embryonic development.
Energy requirements rise during pregnancy, but not to the extent that most people assume. In the 2nd trimester about 250 kcal extra should be consumed, and in the 3rd trimester about 500 kcal.
The requirement for nutrients, on the other hand, rises far more than the energy requirement. Some micronutrients can then run short. Below you will find out which micronutrients deserve particular attention.
Folic acid
Folic acid plays a role in DNA and RNA synthesis and is therefore essential in phases with a high rate of cell division, such as pregnancy. Pregnant women are therefore particularly often affected by a deficiency.
If there is a deficiency during pregnancy, this leads among other things to anaemia in the mother. Far more serious, however, are the negative effects on the embryo: it can lead to a miscarriage or premature birth as well as to malformations such as neural tube defects. The latter actually occur as early as 3-4 weeks after fertilisation, when the pregnancy is usually not yet known. An early start to folic acid supplementation is therefore advisable in order to avoid neural tube defects.
Of course, the increased folic acid requirement can also be covered through a balanced diet that is rich above all in green vegetables and liver. The folic acid requirement is 300 µg per day and rises to 550 µg per day during pregnancy. The DGE therefore recommends supplementation with 400 µg of folic acid a day for women who wish to have a child. Intake should begin at least four weeks before the planned pregnancy and be continued during the first trimester.
Iodine
Iodine is needed for the formation of thyroid hormones. On the one hand, the child of course needs iodine for hormone production. On the other, the mother produces more thyroid hormones. Overall, the daily requirement therefore rises from 200 µg to 230 µg. Since the general population usually already takes in too little iodine, pregnant women should consider supplementation or enriching their diet with iodine here as well. Iodised salt, foods made with iodised salt, dairy products and seafood in particular are recommended for a sufficient iodine intake.
In addition to a balanced diet, pregnant women should supplement 100 to 150 µg of iodine a day. However, this should always be discussed with a doctor.
Iron
Alongside iodine and folic acid, iron also plays an important role in pregnancy. An iron deficiency increases the likelihood of infections and premature births. In the worst case, the mother’s risk of mortality increases.
Because the iron requirement rises from 15 to 30 mg very early in pregnancy, attention should be paid to a sufficient intake at an early stage, with supplementation if necessary. Iron-rich foods include liver, wheat bran, sesame and oat flakes. It is important to note that supplementation with iron should only be carried out in consultation with a doctor, as too high an intake of iron can also have negative effects.
DHA
The omega-3 fatty acids EPA and DHA are important for general health. DHA, however, should on no account be lacking, especially during the child’s development. This is because DHA is important for healthy vision and brain development. Ideally, the requirement for omega-3 fatty acids should be covered through oily fish such as salmon. If the woman does not eat fish, however, 200 mg of DHA should be supplemented daily to ensure the healthy development of the child.
In most pregnancies the nutrients mentioned above are usually not available in sufficient amounts. Particular attention should therefore be paid to them. In addition, it can also make sense to eat foods rich in vitamin E, calcium, magnesium and thiamine. Besides those mentioned above, these nutrients are also frequently consumed in amounts that are too low.
Even if it may now seem as though there is a great deal to watch out for in pregnancy: with a balanced, varied diet and enough fruit and vegetables, the woman is usually already very well supplied.
If, in addition, attention is paid to a sufficient intake of folic acid, iron, iodine and DHA, nothing stands in the way of a healthy life for the newborn and the mother.
