What supplements should you take after pregnancy? When asked this question, not every expectant mother has a clear idea of what it is and why. Experts remind expectant mothers: from the fertilized egg to the mature newborn, the weight increases 6 billion times. Therefore, key nutrients during critical periods can impact a child\’s life. Expectant mothers should keep the “golden triangle” in mind when supplementing their nutrition.
According to experts, nutritional supplementation during pregnancy is not \”the more the better\” but requires \”scientific supplementation.\” Pregnant and lactating women\’s requirements for various vitamins, minerals and trace elements are 1.8 times higher than usual, but their caloric requirements only increase by 15%. Therefore, you should pay attention to a scientific diet during pregnancy and supplement the key nutrients folic acid, calcium and DHA that are insufficient in the diet.
Folic acid:
Timely supplementation to prevent neurological deficits
Why? According to experts, after a pregnant woman becomes pregnant, the embryonic cells develop at an alarming rate. The process of rapid cell division requires large amounts of material carrying the genes inherited from the parents. Folic acid deficiency can lead to abnormal cell division, especially affecting the development of the neural tube, which can lead to fetal malformations. Brain or spina bifida. Folic acid supplementation can reduce the risk of fetal neural tube defects by 50% to 70% and prevent anemia during pregnancy.
Supplementation methods and recommendations: The U.S. Centers for Disease Control and Prevention (CDC) recommends that women of childbearing age should supplement with 0.4 mg of folic acid every day, and pregnant women should consume approximately 0.6 mg of folic acid every day.
calcium:
Important for both mother and baby
Why? The results of the Fourth National Nutrition Survey show that the daily calcium intake of most residents in my country only reaches 41% of the prescribed standard. During pregnancy, 1200 mg/day is required, which is nearly 50% more than before pregnancy. This is because, on the one hand, the baby\’s deciduous teeth gradually calcify, and on the other hand, the mother also needs sufficient calcium to maintain normal neuromuscular excitability and the health of her own bones and teeth.
Insufficient calcium intake during pregnancy may lead to congenital rickets, hypocalcemia convulsions, neonatal night terrors, poor sleep, etc. Expectant mothers may also experience symptoms such as leg cramps, loose teeth after delivery, and waist and leg pain.
Supplementary Methods and Recommendations: Increase your intake of calcium-rich foods. Such as dairy products, kelp, soy products, eggs, black fungus, fish and shrimp with bones, etc. Additional calcium should be supplemented during special periods. In addition, it is necessary to supplement vitamins appropriately, increase outdoor activities, get more sun exposure, and supplement exogenous vitamin D.
DHA
Make your baby\’s mind and eyes bright
Why? More and more expectant mothers know that they need to supplement folic acid and calcium in time, but the importance of supplementing DHA is not fully recognized. According to reports, DHA is the main component of the human brain and optic nerve tissue, accounting for 30% to 45% of the total fat content of the cerebral cortex and retina. DHA can promote fetal nerve cellsProliferation and development, promote the formation of neural connections, promote retinal development, and also improve the cognitive ability and IQ of the fetus.
Insufficient DHA supplementation during pregnancy and lactation often leads to poor physical development indicators and low intellectual development indicators of fetuses and infants. Therefore, the International Society for Fatty Acid and Lipid Research recommends that pregnant and lactating women must consume 300 mg of DHA every day.
Supplementary methods and suggestions: The DHA content of deep-sea fish is higher than that of freshwater fish, mainly concentrated in the head and eyes of the fish. Nut foods such as walnuts and some vegetable oils also contain a small amount of DHA, but the content is usually not enough for pregnant women to absorb, and some ingredients may be detrimental to fetal absorption. Experts believe that DHA, usually extracted from seaweed, is the most suitable DHA for pregnant women and infants to supplement.