Pregnancy and Prenatal

Why is a healthy diet not enough during pregnancy? The role of prenatal supplementation

A balanced, nutrient-rich diet is the absolute foundation of a healthy pregnancy. Fresh vegetables and fruits, whole-grain products, healthy fats, and protein are fuel for the miracle that is happening in your body. However, during this special period, the demand for some vitamins and minerals increases so sharply that even the most carefully composed menu may prove insufficient.

Think of it this way: your body becomes a construction site where the most perfect structure is built in just nine months – a small person. This requires a huge amount of specific "bricks" and "mortar." What's more, everyday challenges, such as:

• Morning sickness and food aversions: Often make it impossible to consume certain valuable products, such as meat or fish.
• Increased demand: For some ingredients, such as folic acid or iron, the demand increases by as much as 50-100%.
• Soil depletion: Modern food may contain fewer vitamins and minerals than it did a few decades ago.

That is why experts around the world, including the Polish Society of Gynecologists and Obstetricians, recommend targeted supplementation of key ingredients. A good quality prenatal preparation is not a substitute for a healthy diet, but its intelligent complement. It is your insurance policy, giving you certainty and peace of mind that neither you nor your baby will lack anything that is essential for healthy development.

Do you want to give your baby the best start in life? Make sure you are providing them with all the key ingredients. Check out our comprehensive prenatal preparations!

Key ingredients for a healthy pregnancy

Choosing the right vitamins can seem overwhelming. So let's focus on the most important heroes whose presence in a prenatal preparation is absolutely crucial.

Folic acid (vitamin B9) – the foundation of nervous system development

This is probably the most important vitamin in the context of pregnancy. Its role cannot be overestimated, especially in the first weeks after conception, when most women do not yet know they are pregnant.

• What does it do for the baby? Folic acid is essential for the proper closure of the neural tube, from which the baby's brain and spinal cord develop. Its appropriate level drastically reduces the risk of very serious birth defects.
• When to start? It is absolutely crucial to start supplementation at least one month before planned conception and to continue it throughout the entire first trimester. It is best to take it throughout the entire pregnancy.
• What to look for? Look for preparations containing the active, methylated form of folic acid (5-MTHF). It is much better absorbed by the body, especially in women with the MTHFR gene mutation, which makes it difficult to process traditional folic acid.

DHA (docosahexaenoic acid) – a building block for a little genius

DHA is a polyunsaturated fatty acid from the omega-3 family. It is the main building block of your baby's brain and retina.

• What does it do for the baby? More than 60% of the brain consists of fat, and DHA is its key component. An adequate supply of DHA supports the development of intelligence, cognitive abilities, concentration, and proper vision in the child.
• What does it do for the mother? DHA reduces the risk of postpartum depression and premature birth.
• Why is supplementation important? The main source of DHA is fatty marine fish. Due to the risk of heavy metal contamination, many women are advised to limit their consumption. A safe and effective solution is supplementation with purified DHA from fish or marine algae.

Vitamin D – for strong bones and strong immunity

Called the "sunshine vitamin," it is actually a powerful hormone that affects hundreds of processes in the body.

• What does it do for the baby? It is absolutely essential for the proper absorption of calcium, and thus – for the building of strong bones and teeth in the child. It also supports the development of their immune system.
• What does it do for the mother? It helps maintain bone health, strengthens immunity, and reduces the risk of developing preeclampsia.
• Why is supplementation necessary? In our latitude, skin synthesis under the influence of the sun is insufficient for most of the year. Vitamin D deficiencies are common, which is why its supplementation is recommended for every expectant mother.

Iron – the carrier of life and energy

During pregnancy, your blood volume increases by almost 50%! This is a huge challenge for the body, which must produce billions of new red blood cells.

• What does it do for the baby? Iron is crucial for the transport of oxygen to all cells, including the rapidly developing fetus. It supports the building of the placenta and is essential for proper brain development.
• What does it do for the mother? It protects against pregnancy anemia, which manifests as extreme fatigue, weakness, pale skin, and dizziness. It gives you energy and strength to get through this demanding period.
• What to look for? Choose preparations with a well-absorbed and gentle on the stomach form of iron (e.g., amino acid chelate) to minimize the risk of constipation.

Calcium – the foundation of the skeleton

• What does it do for the baby? It is the main building material for your baby's bones and teeth. It is also important for the development of their heart, nerves, and muscles.
• What does it do for the mother? If there is too little calcium in the diet, the baby's body will "take" it from your bones, which in the future can increase the risk of osteoporosis. An adequate supply protects your own skeleton.

Other important allies

• Iodine: Essential for the proper functioning of your thyroid and the production of hormones that control the development of the baby's brain. Its deficiency can lead to irreversible damage.
• Choline: Another key ingredient for the development of the baby's brain and memory. Like folic acid, it reduces the risk of neural tube defects.
• B vitamins (B6, B12): They support energy production, proper functioning of the nervous system, and vitamin B6 is known for its effectiveness in alleviating morning sickness.
• Magnesium: It helps prevent painful calf cramps, regulates blood pressure, and supports your nervous system, helping you relax.

When exactly should I start taking prenatal vitamins?

It is best to start supplementation about 3 months before you plan to get pregnant. This is especially important in the case of folic acid, as the key stages of the baby's nervous system development take place in the first 4 weeks of pregnancy, often before a pregnancy test shows two lines.

What should be taken during pregnancy?

The basic, recommended supplements are:

• Folic acid (vitamin B9) — 0.4-0.8 mg/day, especially in the first trimester, but it is advisable to take it even before pregnancy to prevent neural tube defects in the baby.
• Vitamin D — the dose depends on its concentration in the blood, usually 1500-2000 IU daily.
• Iodine — necessary for the proper development of the fetus's nervous system.
• Omega-3 acids (especially DHA) — at least 200 mg daily, support the development of the baby's brain and eyesight.
• Iron — if there is a deficiency or anemia.

Up to what week of pregnancy can you take magnesium?

Magnesium is a supplement often used during pregnancy for muscle cramps and blood pressure regulation, but its use is recommended according to the doctor's advice. There is no single date for stopping supplementation, however, women usually continue it throughout the pregnancy if it is indicated.

What to take in the 1st trimester of pregnancy?

• In the first trimester, the most important is folic acid in a dose of 0.4-0.8 mg daily.
• Vitamin D, iodine, and DHA are also indicated from the very beginning of pregnancy.
• Multivitamin supplements are not routinely recommended unless the doctor finds deficiencies.

What supplements to avoid during pregnancy?

You should not use supplements and medications without consulting a doctor, especially those containing an excess of vitamin A (retinol), herbs such as St. John's Wort, ginseng, aloe in large doses, and preparations with a strong pharmacological effect without a clear indication.