Micronutrients play a crucial role in pregnancy for both maternal health and optimal fetal development. These are vitamins and minerals required in small amounts but have major impacts on metabolic functions, organ development, immune function, and more.
Here's a breakdown of key micronutrients and their roles in pregnancy:
1. Folic Acid (Vitamin B9)
Role: Prevents neural tube defects (e.g., spina bifida) in the fetus.
Recommended Intake: 400–800 mcg/day before conception and in early pregnancy.
Sources: Leafy greens, citrus fruits, legumes, fortified grains.
2. Iron
Role: Supports increased blood volume, prevents maternal anemia, and helps fetal brain development.
Recommended Intake: 27 mg/day.
Sources: Red meat, beans, fortified cereals, spinach.
Note: Often supplemented, as dietary intake may not meet increased demand.
3. Calcium
Role: Builds fetal bones and teeth; prevents maternal bone loss; aids muscle and nerve function.
Recommended Intake: 1,000–1,300 mg/day.
Sources: Dairy products, fortified plant milks, leafy greens.
4. Vitamin D
Role: Enhances calcium absorption, supports immune function, and fetal bone growth.
Recommended Intake: 600 IU/day (some experts recommend more).
Sources: Sunlight, fortified milk, fatty fish, supplements.
5. Iodine
Role: Essential for thyroid function and fetal brain and nervous system development.
Recommended Intake: 220 mcg/day.
Sources: Iodized salt, dairy, seafood.
6. Vitamin A
Role: Supports vision, immune system, and organ development.
Caution: Excessive intake (especially from supplements like retinol) can be teratogenic (cause birth defects).
Sources: Carrots, sweet potatoes, leafy greens (beta-carotene is safer form).
7. Zinc
Role: Supports cell growth, immune function, and DNA synthesis.
Recommended Intake: 11–12 mg/day.
Sources: Meat, dairy, whole grains, nuts.
8. Vitamin B12
Role: Supports nerve development and works with folic acid to prevent neural tube defects.
Especially important for: Vegetarians/vegans.
Sources: Animal products (meat, dairy, eggs); supplements if needed.
9. Magnesium
Role: Muscle function, bone development, and may help prevent preterm labor.
Sources: Nuts, seeds, whole grains, leafy vegetables.
