Eating for Pregnancy

Taking Supplements

It is important to tell your health care provider about any herbal supplements or remedies, natural health products or vitamin and mineral supplements that you use. Some of these may be harmful to your baby, even if they claim to be natural. Taking too much of any supplement may also be harmful to your baby.

Prenatal Supplements

A daily multivitamin and mineral supplement that has folic acid, Vitamin B12 and iron is recommended for pregnancy. A healthy diet and these supplements will give you the extra vitamins and minerals you need for your developing baby. If you can’t afford prenatal supplements, check with your local public health office. There may be a prenatal program that provides these supplements at no cost.

Folic Acid

Health Canada recommends that all women of childbearing age take a multi‑vitamin with 0.4 milligrams (400 micrograms) of folic acid every day and to eat a diet rich in folate. “Folate” is one of the B vitamins found in foods. Food sources for folate include dark green vegetables, beans, lentils, orange juice and some grain products. Folic acid is the form of folate found in vitamin supplements.

A folic acid supplement, together with the amount of folate obtained by following Canada's Food Guide, are important for the healthy growth of an unborn baby's spine, brain and skull, especially during the first four weeks of pregnancy. Women who take a folic acid supplement and eat a diet rich in folate before becoming pregnant and during the first few weeks of pregnancy have a smaller chance of having a baby born with an open Neural Tube Defect (NTD). During pregnancy, some women may need more than 0.4 milligrams of folic acid ‑ ask your health care provider what the right amount is for you. Do not take a multivitamin or folic acid supplement with more than 1000 micrograms or 1 milligram of folic acid unless advised by your doctor or midwife.

For more information about folic acid, see the HealthLink BC file Folic Acid Test Overview.

Iron

Your supplement should have 16‑20 mg of iron. Some women may need more iron. Talk to your health care provider to find out how much iron you should be taking from a supplement. Eat foods that are extra high in iron. Foods like meat, fish and poultry are well absorbed. Foods like grains, vegetables, fruits, nuts and seeds are best eaten with a food high in vitamin C. An iron supplement:

• Is best absorbed if taken between meals with a light snack that is high in vitamin C (such as berries, citrus fruits, peppers, broccoli, or tomatoes).
• Should not be taken with tea or coffee, or with foods that are high in calcium or with your calcium supplements.
• May cause nausea if taken on an empty stomach.
• May cause constipation.

For more information, see the HealthLink BC file Iron and Your Health.

Vitamin A

Too much vitamin A can harm your baby. Your prenatal supplement should not have more than 10,000 IU of preformed vitamin A (often listed as acetate or succinate or palmitate).

Calcium and Vitamin D

Your health care provider may recommend a calcium supplement along with foods that are extra high in calcium. Ask your health care provider how much Vitamin D to take. For more information, see the HealthLink BC file Food Sources of Calcium and Vitamin D.

Essential Fatty Acids (EFA)

EFAs are needed so your baby’s nervous and visual systems can develop normally. EFAs are important for normal growth and development during pregnancy and breastfeeding. EFAs can be found in fish, walnuts, soybeans, tofu, ground flax seed and Omega 3 enriched eggs.  They can also be found in vegetable oils, such as canola, flaxseed and soybean oils.  EFAs are also found in non‑hydrogenated margarines and salad dressings made from canola or soybean oil.

Fish is an excellent source of EFAs and other nutrients. Canada’s Food Guide recommends that pregnant women continue to eat at least 150 grams (5 ounces) of cooked fish each week. Choose fish that is low in mercury most often. For information on choosing fish, see the HealthLink BC file Healthy Eating: Choose Fish Low in Mercury.

If you do not eat fish, talk to your health care provider about taking a fish oil supplement. Choose fish oil supplements that have a Natural Product Number (NPN). Do not take more than 3 grams of EPA and DHA per day. Avoid fish liver oils (such as cod liver oil) because they might have too much Vitamin A.