PRE­NA­TAL

Amazing Wellness - - FAMILY HEALTH GUIDE -

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.

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