Supplements during pregnancy: the different active ingredients, what they are useful for, the doses

There are many food supplements on the market. Some of these have demonstrated their usefulness in pregnancy, childbirth, and breastfeeding.

Healthy fats, and omega-3s

cod liver oil ,

  • helps balance omega-3 levels,
  • provides fat needed for the baby’s brain development
  • prevents inflammation.
  • It also appears to speed up postpartum recovery (probably due to its anti-inflammatory properties).

The high vitamin butter oil  is obtained from cows that quickly eat green grass sprouts, and contains Activator X (it is a catalyst that affects many functions).

  • This oil is great for baby development.
  • Some studies indicate that it also regulates the baby’s vitamin levels after birth (especially vitamin K).

Liver oil and butter oil dietary supplements are also available in capsule form, making them easier to take in the early stages of pregnancy.

Intake of these fats is especially important during the third trimester of pregnancy when brain development is in full swing.

Prenatal multivitamins

There are conflicting opinions as to whether a prenatal multivitamin supplement is necessary during pregnancy.

A deficiency in a certain vitamin or mineral, in most cases, does not have an immediate and serious impact on the adult, but during intense developmental stages such as pregnancy, a nutritional deficiency could have lasting consequences. for the baby.

A high quality prenatal supplement therefore constitutes a sort of “insurance” to protect the child against deficiencies, but should be taken in the context of a diet with a high nutritional value.

Many prenatal supplements contain iron, although this isn’t necessary if you’re already consuming red meat and organ meats from safe sources. Just make sure they don’t contain folic acid (but folate or methylated folate).

La vitamin D3

According to some studies, vitamin D3 could reduce the risk of developing certain complications during pregnancy, such as gestational diabetes.

This vitamin is also important for the baby’s bone and hormonal development, and helps support the mother’s immune system during pregnancy.

Some research suggests that infants can obtain vitamin D3 from their mother’s milk if she is taking in more than 5,000 international units per day.

Vitamin D regulates the amount of calcium and phosphate in the body, which are needed to maintain healthy bones, teeth and muscles.

Our bodies produce vitamin D when our skin is exposed to summer sunlight (late March/early April to late September). Incidentally : it’s not known exactly how long it takes in the sun to “make enough” vitamin D to meet your body’s needs, but if you’re out in the sun, be careful to cover or protect your skin with sunscreen first. starting to turn red or burn.

Vitamin D is also present in some foods, including:

  • fatty fish (such as salmon, mackerel, herring and sardines),
  • the eggs,
  • the red meat.

Vitamin D is added to all infant formula, as well as some breakfast cereals, fats and “alternative” milks. The quantities that are added to these products vary, and may even be minimal.

doses of vitamin D3

All adults, including pregnant and breastfeeding women, need approximately 10 micrograms (10 mcg) of vitamin D per day, and should therefore consider taking a supplement containing this amount . [1]

Since vitamin D is found — naturally or added   in only a small number of foods, it may be difficult to get enough from foods alone.

Therefore, everyone over the age of 5, including pregnant and breastfeeding women, should consider taking a 10 mcg daily supplement of vitamin D.

If you have dark skin (for example, if you are of African, African Caribbean, or South Asian descent), or if you always cover your skin when outdoors, you may be at particular risk of not getting enough vitamin D (vitamin D insufficiency). .

You may therefore need to consider taking a daily supplement. Talk to your doctor, if it’s your case.


Severe magnesium deficiency can lead to poor fetal growth, preeclampsia, and even fetal death.

Normal levels of magnesium improve the reception of nutrients by the baby through the placenta, and also help the mother’s tissue growth and recovery of her energies during pregnancy.

It is very difficult to get sufficient amounts of magnesium from usual food sources, so it is usually recommended to apply magnesium oil to the skin and take a magnesium supplement at night before bed.

The iron

If you are low on iron, you will likely become very tired and may suffer from anemia

Know that lean meat, green leafy vegetables, dried fruit and nuts contain iron.

If you want to eat peanuts or foods containing peanuts (such as peanut butter) during pregnancy, you can do so as part of a balanced diet: of course, if you are not allergic to them, or if your doctor advises against it. .

Many breakfast cereals are supplemented with iron. If your blood iron level is low, your doctor will advise you to take iron supplements.


To make your baby’s bones and teeth, calcium is a vital element. You should be able to take it at will already from the diet, without resorting to supplements. Good sources of calcium are,

  • milk, cheese and yoghurt,
  • green leafy vegetables such as rocket, watercress or curly kale,
  • he tofu,
  • soy drinks (that have added calcium),
  • bread and anything made with fortified flour,
  • the fish where they also eat the bones – like sardines.

Katherine Johnson, M.D., is a board-certified obstetrician-gynecologist with clinical expertise in general obstetrics and gynecology, family planning, women’s health, and gynecology.

She is affiliated with the Obstetrics and Gynecology division at an undisclosed healthcare institution and the online platform,

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