Folic acid
Even though folic acid is found in foods like liver, leafy green vegetables and whole wheat bread, the Government still recommends that all women thinking about having a baby start taking folic acid supplements three months before trying to conceive. Your doctor can prescribe them to you, or they are sold at most pharmacies. They come in 400 microgram capsules, which should be taken once a day, or if you don’t like taking tablets, a folic acid milk drink is also available.
What is folic acid exactly?
Folic acid is sometimes called folate and is a B Vitamin mostly found in vegetables like spinach, kale and even orange juice! Because studies have shown that they can cut the incidence of your baby developing a neural tube defect by up to 72 per cent, all women thinking about having a baby and after conception are advised to take 400 micrograms of folic acid per day. Health experts advise women to start taking folic acid one month prior to conception and three months afterwards.
What are the benefits?
All babies are potentially at some risk of developing spina bifida and other neural tube defects which affect the development of the brain and spinal cord. Most of these defects occur in the early stages of pregnancy, especially during the first 28 days, which is why it’s vital to start taking folic acid before you discover you are pregnant. Folic acid plays a large role in cell growth and development as well as tissue formation. Obviously lots of women don't realise they are pregnant for a while, but make sure you start taking folic acid as soon you see that positive pregnancy test!
Are some women at more risk?
Women who’ve had twins or multiples or who have had babies close together may have vitamin and mineral deficiencies so it’s important to start taking folic acid supplements before falling pregnant again. Studies show that mothers who’ve had one child with a neural defect can lower their risk of having another by 72 percent by taking folic acid supplements.
Typical fods that contain folic acid are:
Broccoli
Asparagus
Bananas
Oranges
Peas
Spinach
Kale
Brussels sprouts
Beans
Cabbage
Cauliflower
Potato
Baked beans
Citrus and kiwi fruits
Fortified breakfast cereals (check the labels)
Some breads (again check the labels)
Lentils
If you are eating more of these foods and taking the recommended daily dose of folic acid you should be getting more than enough for your baby.
Other multi vitamins
Iron
Your body needs iron to make haemoglobin (the oxygen carrying part of the red blood cells) During pregnancy the amount of blood expands in your body so that you have 50 percent more than normal. You need to keep up your intake of iron to support the extra amount of blood in your body, so add iron-rich foods like kidneys, fish, egg yolks, red meat, cereals, molasses, apricots and haricot beans into your diet.
Calcium
Your baby’s bones begin to form between four to six weeks and calcium helps to make them strong. If your developing baby doesn’t get enough nutrients it will show no mercy and take your supply, leaving you calcium deficient. Make sure you’re eating plenty of dairy products, leafy green vegetables, Soya, broccoli and any fish containing bones like sardines.
Other antenatal supplements
If you eat a good diet, you’ll probably be getting enough nutrients and vitamins from your foods. Specific pregnancy multivitamins are available if you think you need them (if you are vegetarian or suffer from bad morning sickness) but it’s best to discuss with your doctor first and try to stick to a healthy balanced diet.
Watch gurgle's video 10 steps to a healthy pregnancy to hear midwife, Tania Pearce's advice.