Key Nutrients in Pregnancy

During pregnancy, the growth and development of the baby undoubtedly places a huge demand on the mothers body, to be able to support and supply all of the nutrients the growing baby needs.

So there’s no surprise that pregnant women often experience nutritional deficiencies, as the body struggles to keep up with the demands from the baby, as well as being able to continue to support the mothers health too.

As part of our preconception and pregnancy care with our mummas to be at Zest+Zing, we conduct thorough testing before and during pregnancy to continually monitor the mother’s nutrient status. And provide personalised dietary, lifestyle and supplemental advice for each stage of pregnancy and beyond.

Apart from obviously ensuring you’re consuming a balanced whole-food diet, mum and bubs health relies on the sufficiency of some key nutrients throughout the whole pregnancy.

Here are just a few of the common ones we see low levels of in some women.

Iron
It’s recommended by the National Health and Medical Research Council that your iron needs double during pregnancy, as the body uses iron to make extra blood for your baby and placenta. This is the most common deficiency we see, and about 50% of pregnant women will experience iron deficiency anaemia. The clinical signs of which are fatigue, headaches, insomnia and dizziness.
It’s essential to check your iron levels prior to conception and assess whether additional supplementation may be required. And it’s recommended to include red meat in your diet at least 2-3 times a week.

Vitamin D
Sufficient Vitamin D3 in pregnancy and lactation is important for healthy foetal growth and development. Many Australians are Vitamin D deficient, so it’s important to ensure adequate dietary intake and time in the sun. However additional supplementation may be necessary.

Iodine
During pregnancy, about 50% more thyroid hormones are produced. Since iodine is necessary for thyroid hormone production, it’s important to ensure a greater intake of iodine during pregnancy not only to reduce the risk of thyroid disease (which is often triggered by pregnancy), but also for the normal development of the baby’s brain and nervous system.

Iodine deficiency is a rising problem in Australia, with inadequate levels in our soils and food supply. We also recommend testing iodine levels in the preconception stage and ensuring adequate levels throughout pregnancy and breastfeeding.

Essential Fatty Acids (EFAs)
Omega 3 EFA’s are “essential” because they must be obtained from the diet. This is richest in oily cold water fish like salmon, sardines, tuna and mackerel. Consuming adequate dietary amounts (2-3 times a week) is important, as well as supplementing with a good quality pure fish oil.

Essential Fatty Acids are required for the:
* Healthy development of the brain, nervous system and visual components of the eye.
* Reduces the risk of infant food allergies and eczema.
* Being anti-inflammatory, they also support the maternal nervous system, reducing the risk of postpartum depression.

What about folate?
Yes of course, folic acid, folate or the active form 5-MTHF, is known for its important role in reducing the risk of birth defects like Spina bifida. The increased requirement for folate is before and during that first trimester, and then just maintaining adequate levels throughout pregnancy and breastfeeding. However taking a good quality pre-natal multivitamin will ensure you’re getting sufficient amounts of folate. As well as eating ALL the leafy greens!

If you’re currently pregnant or looking to be in the near future, then seeing an accredited Nutritionist is recommended to ensure a healthy pregnancy and baby.

We’re able to refer for pathology tests and coordinate these with your GP. As well as develop a personalised nutrition and supplemental plan for you throughout all stages of your pregnancy. And prevent or support any pregnancy associated conditions such as gestational diabetes, pre-eclampsia and mastitis.