Pregnancy Support

Nutrient requirements rise sharply in pregnancy, and several have hard outcome evidence: periconceptional folic acid prevents neural tube defects, iodine deficiency impairs fetal neurodevelopment, and iron deficiency raises risks of low birth weight and preterm birth. Equally important is what to avoid: preformed vitamin A above roughly 3000 mcg RAE is teratogenic, and most herbal products lack any safety data in pregnancy. All supplementation in pregnancy should be discussed with a midwife or obstetrician.

1) Start 400-800 mcg folic acid daily at least one month before conception and through the first trimester; higher doses (5mg) are advised for specific risk groups on medical advice. 2) Take a pregnancy-specific prenatal that includes iodine (150 mcg) — many general multivitamins omit it. 3) Aim for 450mg choline daily; most prenatals underdose it badly and it matters for fetal brain development. 4) DHA 200-300mg/day supports neurodevelopment; low-mercury fish twice weekly is an alternative. 5) Screen and treat iron deficiency rather than blanket high-dose iron. 6) Vitamin D 400-1000 IU/day where sun exposure is low. 7) Avoid high-dose preformed vitamin A, most herbal supplements and unverified products entirely.

• •Antenatal care attendance
• •Prenatal vitamin with iodine
• •Low-mercury fish twice weekly
• •Food safety practices
• •Alcohol avoidance
• •Appropriate weight gain
• •Regular moderate activity