Pregnancy is an enchanting experience where the baby’s heartbeats are your most loved soundtrack. Each flutter, each soft kick, and each craving reveals a tale of love and laughter. However, during this crucial phase, optimal nutrition should never be ignored to maintain the overall well-being of both the mother and the baby. Nutrient deficiencies in pregnancy lead to serious repercussions, including preterm birth, low birth weight, and development issues. Understanding common nutrient deficiencies in pregnancy is crucial to addressing them and enjoying a healthy pregnancy.
This blog will unearth the most common nutrient deficiencies in pregnancy, calcium deficiency during pregnancy, magnesium deficiency in pregnancy, etc., and provide ways to overcome them.
Why Proper Nutrition Is Crucial During Pregnancy?
During pregnancy, the body undergoes several changes, which boost the requirements of nutrition to:
- Support the growth and development of the baby.
- Maintain proper energy levels and health of the mother.
- Reduce the risk of birth complications.
- Strengthen the immune system.
Common Nutrient Deficiency in Pregnancy
The increased demand for nutrients during pregnancy is met by a well-balanced diet, rich in nutrients, like iron, calcium, folate, iodine, magnesium, omega-3 fatty acids, etc. However, the regular diet fails to fulfill the required nutrients leading to women struggling to get enough nutrients. Let’s have a look at the most common nutrient deficiency in pregnancy.
Iron Deficiency (Anemia)
Iron is essential to produce hemoglobin (a protein in the red blood cells) and carry oxygen to the baby. Expectant mothers require twice the iron to support the increased blood volume and overall well-being.
Symptoms:
- Fatigue
- Weaknesses
- Shortness of breath
- Pale skin
- Dizziness
- Headaches
Tips to address it:
- Consume iron-rich food (lead meat, spinach, lentils, chickpeas, fortified cereal, and tofu).
- Consume iron-rich food with Vitamin C (oranges, bell peppers, etc.).
- Follow your doctor's prescription for prenatal vitamins and pregnancy supplements.
Folate Deficiency
Folate of folic acid is essential to prevent neural tube defects like spina bifida and proper brain and spine development in the baby.
Symptoms:
- Fatigue
- Poor concentration
- Increased risk of birth defects
- Shortness of breath
Tips to address it:
- Consume leafy greens (kale, spinach, etc.) eggs, beans, and citrus fruits.
- Consume fortified cereals and whole grains.
- Take at least 400 to 600 mcg of folic acid supplements.
Calcium Deficiency During Pregnancy
Calcium is essential for bone and teeth development, heart health, and muscle function in the mother and the baby. If the mother does not get adequate calcium, the baby will draw it from the mother’s bones.
Symptoms:
- High blood pressure during pregnancy
- High risk of osteoporosis
- Weak bones and teeth
- Muscle cramps and aches
Tips to address it:
- Add dairy products (milk, cheese, yogurt,) almonds, leafy greens, and tofu to your diet.
- If lactose intolerant, choose calcium-fortified plant-based milk.
- Take calcium supplements.
Vitamin D Deficiency
Vitamin D is crucial for calcium absorption. It supports the baby’s bone development and reduces the risk of pregnancy complications.
Symptoms:
- Weak bones
- Weak immune system
- Fatigue
- Mood swings
- Risk of gestational diabetes
Tips to address it:
- Get 10-30 minutes of sunlight exposure daily.
- Eat salmon, mackerel, eggs, and fortified dairy products.
- Follow your doctor's prescription for prenatal vitamins and pregnancy supplements (600 to 800 IU daily).
Omega-3 Fatty Acid Deficiency
Omega-3 fatty acids (DHA & EPA) are crucial for the brain and eye development of the body. It also helps reduce inflammation in the expectant mother.
Symptoms:
- Dry skin and hair
- Mood swings
- Depression
- Poor brain development of the baby
Tips to address it:
- Eat fatty fish (salmon, sardines), flaxseeds, chia seeds, and walnuts.
- Follow your doctor's prescription for prenatal vitamins and pregnancy supplements.
Vitamin B12 Deficiency
It helps in the formation of red blood cells and brain development of the baby. Vegans and vegetarians are prone to Vitamin B12 deficiency.
Symptoms:
- Anemia
- Memory issues
- Difficulty in concentrating
- Numbness or tingling in feet and hands
- Fatigue
- Weaknesses
Tips to address it:
- Eat eggs, dairy, meat, and fish.
- Consume Vitamin B12 supplements if your doctor prescribes them.
Magnesium Deficiency in Pregnancy
Magnesium helps relax muscles, controls blood sugar, and supports nerve function. Additionally, it helps prevent leg cramps and high BP during pregnancy.
Symptoms:
- High BP
- Sleep disturbance
- Anxiety
- Irritability
- Muscle cramps and spasms
Tips to address it:
- Eating nuts, seeds, whole grains, avocados, and dark chocolate boost magnesium.
- Consume magnesium pregnancy supplements on your doctor’s prescription.
Trimacare, Your Best Friend Throughout Pregnancy
Trimacare, renowned as the best prenatal vitamin, is truly your best friend during and after pregnancy. Packed with 20+ essential micronutrients (MMN), Trimacare is the top-rated and most recommended nutraceutical by the top Indian doctors. It is a clinically formulated formula that abides by all the regulations of the World Health Organization (WHO) and the Indian Council of Medical Research (ICMR). Furthermore, it is a trimester-specific formula enriched with calcium, omega-3 fatty acids, iron, Vitamin B complex, magnesium, iodine, etc., to maintain the overall health of the mother and the baby. It helps fight against calcium deficiency during pregnancy, magnesium deficiency in pregnancy, and iron deficiency, among others to maintain optimal health.
Final Thoughts
Meeting nutritional needs during pregnancy is essential for the overall well-being of the mother and the baby. A balanced diet is the best way to fill the nutritional gaps, however, the Indian staple diet lacks adequate nutrients. Thus, it is essential to consume prenatal vitamins and pregnancy supplements to bridge the gaps.
