From Folic Acid to Iodine: A Guide to Supplements During Pregnancy

Pregnancy is a time where expectant mothers take extra care on their diet to improve their own health and give everything the best to their babies including health. Who wouldn’t want the best for their baby, right?

Nowadays, we can see the market for supplement is growing like wildfire with all sorts of claims. Mothers will buy anything that is claimed to benefits them, including their baby during the pregnancy.

The Role of Supplements in Pregnancy: Essential or Overhyped?

So, is supplement really necessary? It’s essential to understand which supplement for pregnancy is genuinely necessary and which are overhyped. Eating a healthy, varied diet in pregnancy will help you get most of the vitamins and minerals you need. 

However, when you are pregnant, or when there is a chance you might get pregnant, there is an increased need in certain nutrients (not all!) that are especially crucial for you that you should get it from supplement. 

Folic Acid: Crucial for Your Baby's Development

It is important to take folic acid supplement at least a month before pregnancy until 12th weeks of pregnancy. RNI Malaysia 2017 suggested to have 600mcg of folic acid with no more than 1000mcg every day. This is to reduce the risk neural tube defects in the baby's development in the early weeks of pregnancy. It is difficult to get the amount of folate recommended for a healthy pregnancy from food alone, which is why it should be taken in the form of supplement.

Vitamin D: Keeping Your Bones and Baby Strong

Vitamin D supplement is only needed when you are having lack of sunlight exposure (always stays indoors or usually protected from the sun when outdoors). Vitamin D regulates the amount of calcium and phosphate in the body, which are needed to keep bones, teeth and muscles healthy. Get 15mcg (600IU) daily and do not exceed 100mcg (4000IU) because it may bring harm to you and your baby.

Calcium: A Vital Mineral for Mother and Baby

Calcium is crucial for both mom and baby. While dairy is the most common source, fortified drinks for pregnancy such as milk or soy beverages can also help meet daily needs. According to RNI Malaysia 2017, consumption of calcium 1000mg – 1300mg for pregnant mother is needed. If calcium intake is low during pregnancy, the fetus will draw calcium from the mother’s bones, causing deficiency.

Iron: Preventing Fatigue and Anaemia During Pregnancy

If you do not have enough iron, you will probably get very tired and may suffer from anaemia. Iron requirement was reported to be crucial for expansion of mothers’ red cell mass and placenta. Consumption of 27mg with no more than 45mg is adequate to support the pregnancy. *Talk to your health care practitioner if you are Thalassaemic pregnant mother for iron intake.

Iodine: Supporting Brain Development and Thyroid Health

Iodine is an essential component of thyroid hormones, which is also necessary for brain development during the pregnancy. 200mcg is needed for daily. For mothers who live by the sea, you may get your iodine from foods, however for those with limited access, supplement may be required with no more than 1100mg daily.

Summary: Customizing Your Pregnancy Supplement Plan

Not all supplements in the market are necessary for pregnant mothers, it is individualized according to one’s needs. Before choosing any supplement for pregnancy Malaysia, always consult with your doctor or dietitian.