What to Eat When You're Pregnant : Omega 3 supplements, Vitamin B6 supplements, Multivitamin and mineralsupplements

Omega 3 supplements

There are several various types of supplement of Omega 3 available. Some contain the WING OF the NOSE, which is one of the short-chain Omega 3s found in various seed oils, including the oil poppy seed. The WING OF the NOSE can be converted into Omega with long salutary chain 3 fatty-acids DHA and EPA, but only in a limited way. It is to better take supplements containing DHA ready with employment.

Supplements containing long-chain omega 3s (including DHA and EPA) are derived either from oily fish or from algal sources, which are suitable for vegetarians. Guidelines suggest taking between 200 mg and 300 mg of DHA per day, but fish oil supplements containing up to 1 g (1,000 mg) of DHA per day or 2.7 g of long-chain omega 3s per day have been used in research studies without any adverse effects (apart from belching and a nasty taste). There has not been much research on DHA supplements made from algae. However, the studies that have been done, in non-pregnant individuals, suggest that they are effective in raising blood DHA levels and that they appear to be safe and well tolerated.

Supplements containing the codliver oil, or other oils of fish liver, are also high in salutary Omega 3s. However, they are not appropriate to the pregnancy because they contain the high levels of vitamin A, which could be harmful to your baby.

Vitamin B₆ supplements

There is a small amount of evidence suggesting that taking vitamin B₆ supplements can relieve nausea and vomiting during pregnancy in some women. However, the FSA advises against taking more than 10 mg of supplemental vitamin B₆ a day. Taking large doses (200 mg a day) is associated with nerve damage and loss of feeling in the hands and feet, which may be irreversible. Taking a smaller dose, around 100 mg a day for a short period, may be quite safe, but nobody really knows. If you want to try supplements, it is best to talk to your doctor before starting.

Research in Thailand found that vitamin B₆ supplements weren’t as effective as either ginger or acupressure at relieving nausea and vomiting, so you may like to get some wristbands and ginger before following this route.

Fluoride supplements

Those are not recommended. There is some evidence that taking fluoride supplements during the pregnancy reduces the risk of your dental carie to develop of child. However, this research is discussed, as other studies did not find any advantage. There is also a certain suggestion, although it was not correctly required, that the catch of the fluoride supplements in the pregnancy could compromise the fetal development of brain.

Multivitamin and mineralsupplements

If, for any reason, you think your nutrient intake is inadequate, then you may want to take a multivitamin and mineral supplement. A general supplement for pregnancy and breastfeeding provides a good safeguard for women with limited diets, for example vegetarian women and women who don’t eat dairy foods. Some others, such as diabetic women and teenagers, may also benefit. If you are concerned, ask for further advice from your doctor or midwife, or ask to be referred to a dietician.

The safest supplements are those available on the high street labelled as suitable for pregnancy and breastfeeding. It is not advisable to take a multivitamin and mineral supplement that is not specifically formulated for pregnancy, as it may not contain the right balance of nutrients; for example, it may have too much vitamin A or not enough folic acid or vitamin D for pregnancy. It is not a good idea to take high doses of specific nutrients either, as some have unknown effects. A study with high doses of vitamins C and E found that the desired effect of preventing pre-eclampsia wasn’t achieved but that there was an increased number of babies with low birth weight (weighing less than 2.5 kg).

For a healthy woman with a mixed diet (including meat, fish, dairy produce, fruit and vegetables) the benefits of taking a multi-vitamin and mineral supplement during pregnancy are unclear. Some research shows that taking a supplement before pregnancy may reduce the risk of premature delivery (before 37 weeks of pregnancy) and taking a supplement during pregnancy may decrease the risk of birth defects (e.g. neural tube defects and urinary tract defects), childhood leukaemia and brain tumours. However, one study found that multivitamin supplements were actually associated with an increased risk of multiple congenital anomalies. On balance, the evidence suggests that they either are beneficial or have no effect.

It is difficult to determine the impact of the supplements, because the women who take them are less to smoke or drink more probable alcohol and to eat well and the exercise compared to women who do not take supplements. It could be that all the service-disease reported are the result of these factors rather than of the supplements themselves.

If you do decide to take a supplement, remember that it is not a substitute for a good diet. For one thing, real foods such as fruit and vegetables contain many beneficial phytochemicals, such as lycopene in tomatoes and anthocyanins in blackberries and aubergines, which are not found in most supplements. A good diet is also high in fibre and low in salt and contains the right balance of fatty acids. So, if you take a supplement, you should still try to eat as well as possible. It is best to take any supplements during or after a meal in order to maximise nutrient absorption.