Multivitamins. Because pregnancy increases your daily requirements for vitamins and nutrients, it’s best to choose a formula specifically designed for pregnancy. Be sure it contains enough vitamin B6, which can help with nausea, and no more than
10,000 IU of vitamin A, which can be toxic. You may also need to supplement with some of the nutrients listed below. Calcium prevents bone loss during pregnancy, and helps build baby’s bones. The standard recommendation is 1,000 mg per day, but pregnant and/or nursing women need more—
1,200 to 1,400 mg per day. Most multis don’t contain enough, so look for another calcium supplement that also provides magnesium. Iron. As the body produces more blood during pregnancy, iron is essential for manufacturing red blood cells, and for delivering oxygen to the developing fetus. For pregnant women, about 30 mg per day is recommended. Look for non-constipating formulas if you struggle with regularity.
Folate. This B vitamin helps prevent neural tube defects and brain and spinal cord abnormalities. Recommended dosage for pregnant moms and women of childbearing age is 600 to 800 mcg per day. Choose folate over folic acid, the synthetic form.
DHA. Omega- 3 fatty acids, especially DHA, are critical for your baby’s brain development, both before birth and during nursing. Omega
3s also reduce asthma risk and reduce the risk of premature labor. Shoot for 650 mg of omega- 3 fats, of which 300 mg are DHA.