Pregnancy is the time of experiences and new changes to occur in the body of the expecting mother. The consumption of minerals and vitamins makes the body strength of pregnant women to deal with changes. Therefore, it is your responsibility to maintain the proper care and health of the pregnant lady near you. In this blog, we will be discussing the necessary supplements that are important to consume while in pregnancy.

Reasons for Supplements

Before scrolling down on the right supplements to consume while you’re pregnant, let’s discuss the reasons for their consumption.

1. Deficiencies of any nutrients.

Supplements can be required by women after getting a blood test report showing the deficiency of required minerals or vitamins. Also, a poor nutrient diet needs supplements to recover. Curing deficiency, folate is necessary, or it can lead to defects in birth.

Also Read: How to Track your Basal Body Temperature and Ovulation?

2. Dietary restrictions.

A vegan diet is in trend and is loved by many. If the expecting mother follows any food trends, the consumption of supplements is necessary. There are many pregnant women who lactose intolerance and other food allergies. Therefore, it becomes significant for pregnant ladies to consume deficient vitamins for a healthy pregnancy.

3. Hyperemesis gravidarum

It is a type of pregnancy complication where vomiting and severe nausea are the symptoms. It can lead to deficiencies in various nutrients and even leads to weight gain.

4. MTHFR

It is a genetic mutation named Methylenetetrahydrofolate reductase. It converts folate into a form that the body can use easily. Therefore, supplementing is necessary to avoid deficiency of folate.

5. Multiple pregnancies

If your wife is expecting twins, then she will require a more nutritious diet than the woman carrying a single baby in her womb. In this case, supplements become a necessity.

Safe Supplements

After knowing the reason for consuming supplements during pregnancy, now let’s figure out the safe supplements to use.

1. Prenatal Vitamins

These vitamins are specially designed to meet all the requirements of micronutrients during the pregnancy months. These belong to the multivitamin category. They are best for consumption before conception, the entire pregnancy, and at the time of breastfeeding. These vitamins are prescribed by your doctor and are available on the counters.

Also Read: How To Talk To Your Partner About Fertility Issues

2. Folate

It plays an integral part in your pregnancy. It is a B Vitamin that is responsible for the growth & development of the fetus, produces red blood cells, and helps with DNA Synthesis. The synthetic form of folate is folic acid present in supplements. It is converted into L-methyl folate, the active form of the Folate inside the body. The recommended quantity is 600 mcg per day.

3. Iron

Pregnancy cannot afford the deficiency of iron. Iron is crucial to have healthy development & growth of the placenta and the baby. It also transports oxygen when there is an increase of 45 percent in the blood volume of the mother. Deficiency of iron causes Anemia which further causes maternal depression, premature delivery, and infant Anemia. The recommended quantity is 27 mg per day.

4. Vitamin D

It is essential for maintaining immune system function, cell division, and bone health. Its deficiency during pregnancy can increase the risk of premature birth, high risk of cesarean section, gestational diabetes, and preeclampsia. The recommended quantity is 15 mcg per day.

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5. Magnesium

It is the form of mineral that executes many chemical reactions. It helps the proper functioning of muscle, immune, and nerve. The deficiency causes premature labor and chronic hypertension.

6. Choline

It is important to maintain the brain health of the baby. It even helps to prevent abnormalities of the spine and brain.  The recommended quantity is 930 mg per day. Remember to take your doctor’s advice before starting with the supplement.

Though supplements are healthy still, consulting a doctor is required. Don’t consume randomly. Do it under the guidance of your health specialist.

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How to energize yourself during pregnancy so that you don’t feel tired all the time

Pregnancy Stress and fatigue are a common annoyance, especially during your first and third trimesters. However, it is normal to feel like you have the heaviest weight to carry, especially in the first trimester. It can often make you feel tired almost throughout your day, and you may end up wondering what you can do to bring back all the lost energy!

Well, if you are in the same place, we entirely get your concerns. Here are some safe ways to rejuvenate yourself and boost your energy!

Stay hydrated

Not to mention, dehydration is something that should not occur at any stage of pregnancy. It drains all the energy and impairs physical performance making it harder for you to feel energized. Proper hydration is essential anyway, but consuming healthy fluids and Energy Foods & Drinks During Pregnancy is even more precious. Drinking lots of nutritious fluids during pregnancy offers great health benefits such as the reduced risk of urinary tract infections, soft skin, and eased constipation.

To list down, you can go with various pregnancy-safe energy drinks that boost energy and keep you away from any health fatalities during pregnancy.

Also Read: 7 Things partners can do in the labor room to support

Take sufficient sleep, basically as much as and when you want!

Do you love sleeping? If yes, here is good news for you. Do not think twice before giving in to your desire to sleep as much as you feel like. If you are in the early stages of your pregnancy and feel like you’d need a few more hours of sleep, relax because it is pretty natural for pregnant women to feel this way. If you feel like something is stressing you out physically, make sure to take enough rest as it maximizes blood flow to the uterus and helps your baby stay healthy!

Go for easy-to-digest and energizing food.

During pregnancy, it is essential to have a healthy diet. You can eat smaller and more frequent meals that consist of food that is easy to digest for a start. Experts say that three-set meals combined have a good effect on your psychological and energy levels, helping you to avoid fluctuating blood sugar levels that can bring down your energy levels.

During pregnancy, the size of the stomach also gets compressed when the baby pushes on it. Therefore, it is better to go for three to four small snacks a day or have energy foods & drinks during a pregnancy instead of trying with the bigger meals.

Consume plant-based proteins

You might be feeling those food and mood swings, but that doesn’t mean you should compromise on your intake of sufficient nutrition. When it comes to energy, what else can be better than protein?

If that is the case, plant-based options can be the best choice as it doesn’t smell foul even if you are sick to your stomach. It can be the best natural pregnancy energy boosters you can consider. You can also go for other options such as peanut butter, avocado, or hummus for a protein-rich diet and great energy busters!

Also Read: 20 Books that you should read while you are pregnant

Do light exercises regularly.

While it may sound inappropriate to ask for exercising daily during pregnancy, it is beneficial for the mother. Perform aerobic exercises such as light and brisk walking is essential for feeling energized early pregnancy and stimulating mood. So, even if it is for a few minutes, commit to daily exercise even when you feel slightly tired. It will help you to get a night of better sleep and make you feel rejuvenated throughout your day!

Limit your caffeine consumption

Research has proven that consuming moderate caffeine, typically less than 200 milligrams per day, does not contribute to pregnancy issues such as miscarriage or preterm birth. Despite this, doctors do not recommend regularly consuming caffeinated beverages if you are pregnant with no energy second trimester of your pregnancy.

So, if you are a coffee lover who cannot stay away from it for even a single day, it’s time for you to put a limit on it. Consuming caffeinated beverages during pregnancy uses any natural stimulants as they might adversely affect your sleep or moods.

Also Read: 5 Foods that You Should Avoid During Pregnancy

Sit back and relax!

Pregnancy can be challenging if you and your body are not happy with each other. A lot goes in your body. You produce blood, your heart rate is up, and you consume more water and nutrients than usual. There are a plethora of emotions flowing through your mind, which can make you feel overwhelmed. Whenever you think this, just grab your opportunity to sit back and relax so that you can enjoy the beginning of motherhood in its true essence.

However, if you experience consistent fatigue or stress during your pregnancy, speak with your doctor. He or she will keep a check if you are developing any health problems.

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