Many 'soon to be mums' ask the question ‘should I be taking supplements/multi-vitamins for  preconception/pregnancy’?



We asked our 1MUM fertility and IVF expert Lauren Metliss around supplementation.  Lauren’s recommendation to her clients is to mainly concentrate on folic acid, a balanced diet and iron supplementation if a patient’s blood test indicates low ferritin levels. ( Look out tomorrow on 1MUM for Lauren's weekly Q & A around fertility and IVF).



You can get nearly all of your micro nutrients by eating a balanced diet, but if you feel you can't gain all of them through eating or you feel might be lacking in some micro nutrients, supplementation might be a good idea.



Important nutrients for mums to be
Probably the most important vitamins are folic acid, zinc and iodine. Folic acid (vitamin B9) also known as folate is naturally found in green leafy vegetables .Folic acid is taken to prevent neural tube defects,  defects of the brain and spine of the foetus and should be taken 2 months before conception and then up until 12 weeks into the pregnancy.

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Folic acid recommended daily intake for women before conception and then during the first 3 months is around 400mg per day. This can be achieved by eating a plentiful amount of food but more likely achieved through supplementation.



Iodine is also very important for thyroid function ( a healthy thyroid means a healthy metabolism and healthy weight) and can be found in food such as dairy products, seafood, eggs, bread, and iodized salt. Low iodine levels have been linked to lower IQ in babies and is important for the development of the central nervous system, brain and general mental development. Recommended dosage is around 220µg per day for a pregnant women.( 220ug is equal to 0.22mg)

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Zinc, found in red meat also in shellfish, poultry, beans, nuts and dairy products is another important one.  About 40mg per day is recommended when you are pregnant, including both food and supplementation. Important for foetal growth and development



There are many brands of preconception/pregnancy/lactation multi vitamins on the market. The best thing to do is have a look online or in a discount vitamin store, check out the dosage of the important vitamins on the packet and see what fits into your price range.



Two good brands at the opposite’s ends of the price range are Elevit with Iodine (or without) Multi-Vitamin for  preconception, pregnancy and breastfeeding. At around $55.00 for 100 tablets, working out at 55 cents per day, it is quite good value for money. It contains good levels of iodine, folic acid and other multi-vitamins.

The other is Blackmore’s  Pregnancy and Breastfeeding GOLD Multi-Vitamin, at about $40.00 for 180 capsules, working out at 22 cents per day, this one makes for very good value for money.



Pharmacy On-line is a cheap place to buy supplements  - http://www.pharmacyonline.com.au/  and they are delivered to your door and has a good range. Or if you live in NSW, Bondi Discount Vitamins as mentioned in last week’s article, is good for cheap supplements.



Also check out Bio Ceuticals an Australian owned company - http://www.bioceuticals.com.au/ who have a whole range of products, vitamins and supplements and they do a good Preconception, Pregnancy and breastfeeding multivitamin, one with iron and one without. http://www.bioceuticals.com.au/product/preview/InNatal

Before supplementing iron, make sure you get a blood test to find out your ferritin levels. Low level of ferritin usually indicates a low level of stored iron. Get tested first to see if you have a low iron stores, then supplement if required.When deciding to start taking supplements, herbs or any other dietary supplementation, make sure you are under the supervision of a nutritionist dietitian, GP or midwife.



So the question to supplement or not?.. If you eat a very balanced diet with lots of vegetables and fruit, lean meat, dairy, little or no sugar then you might be getting all the nutrients you need. If your diet isn't balanced or you eat a lot of sugar you might need to think about supplementation.

Remember large amounts of sugar will stop your body absorbing vital nutrients. And as always... listen to your body, if you feel tired, achy, etc,  a good multi-vitamin might just give you the little boost you need!!

 

Happy and Healthy Eating. :)

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I hope you liked what you read, many of the above points are my thoughts and opinion. All facts to do with supplementation are checked, but I urge everyone to do your own research, remember knowledge is power!!