When planning a pregnancy, many women wonder how best to prepare their bodies for the challenges ahead. One of the key elements of preparing for pregnancy is proper supplementation. Taking care to provide the body with essential nutrients before pregnancy not only increases the chances of a healthy pregnancy, but also contributes to the proper development of the baby. Here are the highlights, based on proven research, of why supplementation is so important.
Benefits of adequate supplementation before pregnancy
1. healthy development of the baby from the first days of pregnancy
Many key developmental processes in the foetus occur even before a woman knows she is pregnant. For example, the development of the neural tube, which later develops into the brain and spinal cord, takes place within the first 28 days after conception. An adequate supply of folic acid before and during the first weeks of pregnancy helps to prevent neural tube defects such as spina bifida. Studies show that folic acid supplementation reduces the risk of such defects by up to 70%.
2. improving fertility
Proper nutrition of the body can improve reproductive function in both men and women. For example, B vitamins (including the aforementioned folic acid) and minerals such as zinc and selenium promote normal ovulation and egg quality. Supplementing iron and vitamin D deficiencies also contributes to the chances of getting pregnant.
3. Preventing complications of pregnancy
Women who are iron deficient before pregnancy are at greater risk of developing anaemia during pregnancy, which can lead to premature birth or low birth weight babies. Iron supplementation before pregnancy helps to build up reserves of this element, which is particularly important in the context of increased demand during pregnancy.
4. support of the immune system
Adequate supplementation of vitamin D, vitamin C and zinc before pregnancy strengthens the immune system, which is important to reduce the risk of infections during pregnancy. Prenatal infections can have serious consequences for both the mother and the developing foetus.
5. Improving the overall health of the mother-to-be
Vitamin and mineral deficiencies, such as deficiencies of magnesium, calcium or B vitamins, can lead to symptoms of fatigue, irritability and weakness. Preparing the body for pregnancy with the right supplementation helps to reduce these discomforts and increase overall vitality.
The most important nutrients for supplementation before pregnancy
Folic acid
- Why take it. Prevents neural tube defects and supports normal cell division.
- Recommended dose: 400-800 µg per day (as recommended by the WHO).
Vitamin D
- Why it is important. Supports bone health, the immune system and reduces the risk of gestational diabetes.
- Recommended dose: 2,000 IU per day (depending on baseline levels, determination of blood 25(OH)D levels indicated).
Iron
- Why take. Prevents anaemia and promotes oxygen transport to tissues.
- Recommended dose: 18-27 mg daily (depending on blood test results).
Omega-3 fatty acids (DHA and EPA)
- Why take. They support the development of the baby’s brain and vision and reduce the risk of premature birth.
- Recommended dose: 200-300 mg DHA per day.
Iodine
- Why. Supports the normal functioning of the mother’s thyroid gland and the development of the baby’s nervous system.
- Recommended dose: 150-200 µg per day.
Zinc and selenium
- Why. Support the immune system and the quality of egg cells and sperm.
- Recommended doses: Zinc: 8-12 mg, Selenium: 50-70 µg daily.
Vitamin B12
- Why take. Essential for folic acid metabolism and nervous system function.
- Recommended dose: 2.6 µg per day.
How to put supplementation into practice?
Consult a doctor or nutritionist: Before starting supplementation, it is advisable to have blood tests to determine levels of vitamins and minerals such as vitamin D, iron or ferritin.
Choosing the right supplements: Choose supplements dedicated to women planning pregnancy that contain the right proportions of ingredients.
A healthy diet as a basis: Supplementation should complement a balanced diet rich in vegetables, fruit, whole grains, lean protein and healthy fats.
Summary
Adequate supplementation before pregnancy is one of the key steps in preparing for your role as a mother-to-be. Ensuring that the body receives the necessary nutrients before conception is important for both the health of the mother and the developing baby. With informed supplementation, you can reduce the risk of pregnancy complications, improve fertility and support the healthy development of your baby from the first moments of life. Remember to make supplementation decisions in consultation with your doctor or specialist.