How to Supplement Your Diet with Nutritional Supplements

To determine what is suitable for you and your baby, you should discuss your diet and any supplements with your midwife, who monitors your levels throughout pregnancy. Some supplements are essential and beneficial, while certain herbal products, natural remedies, and traditional plant-based medicines may be harmful during pregnancy. There is often a lack of information regarding potential side effects, and the fetus may be even more sensitive to certain substances than you are.

If you eat a varied diet, you are likely getting enough of the most important nutrients: Omega-3 fats, folate (folic acid), iron, calcium, and iodine. However, sometimes additional vitamins, minerals, or omega-3 fats are needed to supplement your diet when expecting a baby. If you do not consume a varied diet, supplementing these nutrients is even more important.

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Omega-3 Fatty Acids: DHA

DHA is a specific type of omega-3 fat found in foods such as farmed salmon and pickled herring, meaning fatty fish. If you enjoy these, no supplements are needed as long as you eat fatty fish once or twice a week.

If you are unsure, it is good to know that fish contains many other beneficial nutrients. So, if you can include occasional fish meals, this is preferable to taking supplements.

For those who do not eat fatty fish, fish oil or algae oil supplements containing DHA can be beneficial. A suitable daily dose is around 200 milligrams. Be sure to use products that clearly state the DHA content on the packaging.

Vitamin D

Vitamin D is naturally found in fish, eggs, and fortified foods such as dairy products, plant-based drinks, and margarine. You can check the packaging to see if a product is fortified.

If you do not consume these foods, you should supplement your diet with 10 micrograms of vitamin D per day. Also, remember that sunlight is a natural source of vitamin D. If you wear full-coverage clothing outdoors during the summer, you may need additional supplementation.

Folate/Folic Acid

A general recommendation is that if you are planning to become pregnant within a few months, you should take 400 micrograms of folic acid daily. This reduces the risk of neural tube defects in the fetus. If you are already pregnant, you should continue taking this supplement until the 12th week of pregnancy.

Iodine

To ensure sufficient iodine intake, you should use iodised salt when cooking. Check the packaging to see if the salt is fortified with iodine. However, avoid excessive salt intake, as too much can be harmful to your health.

If you regularly consume seaweed products, be aware that some types contain high amounts of iodine. Speak to your midwife to ensure you are maintaining a proper balance, as excessive iodine intake can be harmful.

Iron

Many pregnant women need iron supplements during pregnancy. Your midwife will monitor your iron levels and inform you if and when supplementation is necessary.

Calcium

Calcium is naturally found in milk, yoghurt, and fortified plant-based drinks. Consuming 3-5 dl (about 1-2 cups) per day is usually sufficient, as other foods, such as cheese, also contain calcium.
If you are lactose intolerant, you can follow the same recommendations using lactose-free calcium-fortified products. However, if you have a milk protein allergy, you should take calcium supplements. Consult your midwife for advice.

What to Avoid

• Ginseng products should be avoided entirely, as they can affect oestrogen levels in the body.
• Seaweed products vary significantly in iodine content, depending on the type of seaweed used, so be cautious.
• Calabash chalk, sometimes used for pregnancy nausea, should be avoided as it contains high levels of lead.

Follow Dosage Recommendations

If you take supplements, always follow the dosage instructions carefully. For example, ensure you do not exceed 1 milligram of vitamin A per day from supplements. Also, be mindful that taking multiple supplements can lead to excessive intake. Overdosing on supplements can be harmful.

Consult your midwife for guidance on choosing the right supplements at the right time during your pregnancy.