Pregnancy Vitamins: What Your Body Needs & When to Supplement

Pregnancy is a period of profound physiological change, demanding increased nutrient intake to support both maternal health and fetal development. While a balanced diet remains the cornerstone of prenatal nutrition, supplementation is often recommended to address potential shortfalls in key vitamins and minerals. Folic acid, in particular, stands out as a crucial nutrient, often referred to as the “pregnancy vitamin,” and is frequently taken as a supplement even before conception.

Schwangerschafts-Vitamine: Wozu der Körper welche Vitamine braucht

The vitamin needs of a pregnant person increase dramatically. Some needs cannot be met through diet alone and should be supplemented. Healthcare providers generally recommend folic acid and iodine supplementation. Iron supplementation may also be recommended depending on the mother’s iron levels, as the developing fetus has high iron requirements. Iron levels should be checked during routine prenatal care.

• Calcium: Building bone structures
• Folic Acid: Growth of maternal tissues, development of the nervous system
• Docosahexaenoic Acid (DHA): Development of the brain, nerves, and eyes
• Iodine: Development of thyroid hormones, growth, and healthy development of internal organs
• Iron: Important for fetal brain development

Beyond folic acid, all B vitamins play a central role in the body of a pregnant person and for the fetus. Vitamins B1 through B5 are essential for energy metabolism and support normal cognitive function. Vitamin B7 is needed for maintaining healthy skin and hair, and vitamin B12 is crucial for cell division and a normal functioning immune system. Magnesium may help prevent cramps and premature labor, and vitamin D is needed for bone development. Docosahexaenoic acid is an unsaturated fatty acid that may positively influence memory and is primarily obtained through fish products.

Vitamine: Wann sind Nahrungsergänzungsmittel in der Schwangerschaft sinnvoll?

Although Germany generally does not experience widespread vitamin and nutrient deficiencies due to a balanced diet, some nutrients are more commonly lacking in the population. According to the Robert Koch Institute, 29.7 percent of women in Germany have insufficient vitamin D levels. The Techniker Krankenkasse reports that 86 percent of women have insufficient folic acid levels. The Federal Ministry of Food and Agriculture also reports that 30 percent of women in Germany do not meet the average daily iodine requirement.

Self-diagnosis and self-treatment with supplements should be avoided, not only during pregnancy but generally. A blood test and consultation with a healthcare provider are necessary to determine if a deficiency exists. The principle of “more is better” does not apply here. Overdosing on water-soluble vitamins B and C is usually harmless as the body excretes excess amounts through urine, but caution is advised with fat-soluble vitamins like vitamin D.

Schwangerschafts-Vitamine: Warum sollten Schwangere Folsäure einnehmen?

In the early weeks of pregnancy, the fetal nervous system develops. The body needs sufficient folate (or folic acid) for cell growth to prevent birth defects. 86 percent of women in Germany have a mild folic acid deficiency, which is why the DGE recommends taking folic acid even when planning a pregnancy. In addition to a folate-rich diet, 400 micrograms of folic acid per day should be taken as a supplement. According to the Federal Institute for Risk Assessment, this can reduce the risk of neural tube defects.

Warum sollte man in der Schwangerschaft Jod einnehmen?

Iodine is an essential trace element. It enters the food chain through the soil, but the iodine content in German soil is generally low. Iodized salt is used to ensure adequate intake. From the 12th week of pregnancy onwards, iodine prophylaxis is recommended due to the increased maternal basal metabolic rate, as stated by the Ärzte Zeitung (German Medical Journal). As the average iodine intake through food is approximately 120 micrograms per day, the shortfall should be covered with iodine tablets, at a dose of 100 micrograms per day. Supplementation should always be discussed with a healthcare provider.

Iodine deficiency during pregnancy increases the risk of miscarriage and stillbirth. Infants also need sufficient iodine for the formation of thyroid hormones. If a deficiency persists throughout pregnancy, affected babies may be born with birth defects, including deafness, muteness, or stunted growth, according to the MSD Manual.

Vitamin-Mangel während der Schwangerschaft: Was kann passieren?

• Iodine Deficiency: Miscarriage, stillbirth, intellectual disability, birth defects in the baby
• Folate Deficiency: Neural tube defects, including spina bifida (open spine)

Additional deficiency symptoms include calcium deficiency potentially leading to dental development issues in children, and vitamin B6 deficiency potentially causing seizures in infants.

Vitamin B12 deficiency in infants can lead to developmental delays, low blood pressure, tremors, or seizures.

Schwangerschaft: Bei welchen Vitaminen erhöht sich der Tagesbedarf?

Pregnant and breastfeeding individuals have increased daily requirements for almost all vitamins, except vitamin D and vitamin K. The need for pantothenic acid (vitamin B5) does not increase during pregnancy, but breastfeeding individuals should consume 7 mg per day instead of 5 mg. The need for biotin (vitamin B7) also only slightly increases during breastfeeding, from 40 micrograms to 45 micrograms per day.

Here’s a breakdown of increased needs for other vitamins:

• Vitamin A: Pregnant: 800 µg-activity equivalent per day; Breastfeeding: 1300 µg-activity equivalent per day; Regular daily requirement for adults: 700 µg-activity equivalent per day
• Vitamin E: Pregnant: 13 mg-equivalent per day; Breastfeeding: 17 mg-equivalent per day; Regular daily requirement for adults (up to 65 years): 12 mg-equivalent per day
• Vitamin B1: Pregnant (2nd trimester): 1.2 mg per day; (3rd trimester): 1.3 mg per day; Breastfeeding: 1.3 mg per day; Regular daily requirement for adults: 1.0 mg per day
• Vitamin B2: Pregnant (2nd trimester): 1.3 mg per day; (3rd trimester): 1.4 mg per day; Breastfeeding: 1.4 mg per day; Regular daily requirement for adults (up to 51 years): 1.1 mg per day
• Vitamin B3: Pregnant (2nd trimester): 14 mg-equivalents per day; (3rd trimester): 16 mg-equivalents per day; Breastfeeding: 16 mg-equivalents per day; Regular daily requirement for adults (up to 25 years): 13 mg-equivalents per day; (up to 51 years): 12 mg-equivalents per day
• Vitamin B6: Pregnant (1st trimester): 1.5 mg per day; (2nd and 3rd trimesters): 1.8 mg per day; Breastfeeding: 1.6 mg per day; Regular daily requirement for adults: 1.4 mg per day
• Vitamin B9 (Folate): Pregnant: 550 µg-equivalents per day; Breastfeeding: 450 µg-equivalents per day; Regular daily requirement for adults: 300 µg-equivalents per day
• Vitamin B12: Pregnant: 4.5 µg per day; Breastfeeding: 5.5 µg per day; Regular daily requirement for adults: 4.0 µg per day
• Vitamin C: Pregnant (from 4th month): 105 mg per day; Breastfeeding: 125 mg per day; Regular daily requirement for adults: 95 mg per day

Welche Mineralstoffe braucht man in der Schwangerschaft?

The daily requirement for mineral substances increases for pregnant and breastfeeding individuals, but only for potassium, phosphorus, iron, iodine, zinc, and selenium. The following values only increase for breastfeeding individuals:

• Selenium: 75 µg per day (regular 60)
• Potassium: 4400 mg per day (regular 4000)

The following mineral requirements increase during both pregnancy and breastfeeding:

• Phosphorus: Pregnant: 800 mg per day; Breastfeeding: 900 mg per day; Regular daily requirement: 700 mg
• Iron: Pregnant: 30 mg per day; Breastfeeding: 20 mg per day; Regular daily requirement: 15 mg
• Iodine: Pregnant: 230 µg per day; Breastfeeding: 260 µg per day; Regular daily requirement: 200 µg

Zinc absorption depends on the phytate content of food. High phytate intake can bind zinc, preventing the body from absorbing the mineral. Phytic acid is found in nuts and whole grains.