Essential minerals during pregnancy

A woman's nutritional needs are partially altered during pregnancy. To support the growth and development of the fetus, as well as to meet the mother's physiological needs, it is essential to ensure that her diet is adequate in key nutrients. Among these, three minerals play a central role in the mother's health and the baby's development.

In a previous article, we discussed the importance of vitamin B9 and folates during pregnancy.

In this article, we detail the role of these 3 essential minerals during pregnancy , and how to cover additional needs through a balanced diet and supplementation if necessary.

Fetal development depends on the mother's diet

During pregnancy, the development of the fetus will gradually increase the daily needs of the mother-to-be, not only for macronutrients (carbohydrates, lipids and especially proteins) but also for a certain number of other trace elements: vitamins, minerals and omega 3 (DHA).

The mother's hygiene and diet have a direct influence on the development of the future baby : the mother's blood is the only source of nutrition for this fragile new organism.

The mother must respect the principles of general food hygiene: abstinence from alcohol and other toxic substances that pass through the blood; limitation of ultra-processed foods rich in additives, in favor of simple and fresh foods; increase in protein requirements proportionally to the weight of the fetus, advice shared by all doctors.

Calcium, a crucial mineral during pregnancy

Calcium is a vital mineral for the growth and health of bones, teeth and muscles.

During pregnancy, calcium is even more crucial because it contributes to the development of the fetus's skeleton and, if insufficient intake is obtained, the mother's health can be affected in an insidious and almost imperceptible way.

The role of calcium

During pregnancy , calcium is necessary for the formation and development of the fetus's skeleton, teeth and nails, as well as for the proper functioning of muscles and the nervous system.

Calcium also helps maintain good blood pressure during pregnancy and reduce the risk of preeclampsia (high blood pressure during pregnancy).

Calcium requirements during pregnancy

The mother's daily calcium needs increase by 30% from the ^3rd month until delivery.
This represents about 0.5 g of additional calcium to be absorbed into the blood each day. (About 1.5 g in total)

The risk of calcium deficiency in pregnant women

When the pregnant woman's diet is insufficient in calcium, the body will draw directly on the mother's bone reserves for the ossification of the fetus.

This obviously results in a weakening of the mother's bones, generally without immediate consequences but which creates a favorable environment for osteoporosis later on.

While cases of osteoporosis during pregnancy remain very rare, a decrease in bone density during pregnancy (and breastfeeding) is frequently observed. This tends to confirm a lack of dietary calcium intake, amplified by hormonal variations that disrupt its metabolism.

Food Sources of Calcium

Food sources of calcium for pregnant women are well known. Here are the main ones:

• Dairy Products: Milk, yogurt, and cheese are excellent sources of calcium for mothers. After birth, breast milk or formula is obviously the main source of calcium for babies.

• Green vegetables: Dark leafy greens like broccoli, kale, and spinach. Be careful, though, as calcium is soluble in cooking water, so make sure to add enough salt to limit losses through osmosis, or ideally, steam them.

• Dried fruits: Almonds, hazelnuts and dried figs.

For vegan mothers, the recent European ban on calcium supplementation in organic plant-based milks obviously complicates the proper coverage of needs.

You should also remember to drink water rich in calcium; choose the right source! Water intake can easily cover 25 to 30% of your daily needs.

It is always relevant to have your daily calcium intake assessed by a nutritionist or dietitian during this important period for mother and baby.

Iron in pregnant women

Iron is an essential mineral for the body's health, particularly for the formation of red blood cells and the transport of oxygen. During pregnancy, a woman's iron needs increase , making it an essential mineral for this period.

The role of iron during pregnancy

Iron is needed for the formation of red blood cells that carry oxygen around the body.

Its role is to capture oxygen in the pulmonary alveoli and deliver it to all the cells in the body. Without iron, asphyxiation is immediate.

Iron requirements during pregnancy

During pregnancy, the mother shares her blood with the unborn baby , which is why pregnant women need more iron, as their blood volume increases, proportionally to the weight of the fetus.

And at birth, she passes some of it on to the baby. The baby's iron reserves at birth cover its needs for the first few months of life (from about 3 to 6 months).

Adequate iron intake reduces the risk of premature delivery, low birth weight babies, and early newborn mortality.

Note that iron is normally well recycled by the body. Therefore, supplementation needs are almost exclusively concerned with compensating for menstrual blood loss and pregnancy (and optimizing aerobic efforts for athletic mothers).

Risks of iron deficiency during pregnancy

Iron deficiency can cause anemia . It can cause fatigue and faster shortness of breath during exercise due to a lack of oxygen to target organs.

Women who have closely spaced or multiple pregnancies are at greater risk of iron deficiency if they do not replace these losses.

Those who have a diet low in heme iron (mostly plant-based or flexitarian diets) are also more likely to have low iron levels because iron from plants is less well absorbed: supplementation is required over longer periods.

It is important to properly assess the mother's iron reserves from the first months of pregnancy, as regaining a correct blood level is often slow.

In any case, iron must be the subject of particular vigilance during pregnancy.

Food sources of iron

Dietary sources of iron include red meats, poultry, fish, legumes, spinach, and iron-fortified cereals.

It is important to note that vitamins C, B9 and A aid in iron absorption.

Iodine during pregnancy

The importance of iodine during pregnancy is now recognized, which is quite recent.

The role of iodine during pregnancy

Iodine is essential for the production of thyroid hormones, which are essential for bone formation, muscle contraction, heartbeat and nutrient absorption.

Iodine also contributes to the growth of the fetus's brain, and a deficiency could lead to disorders in its development.

Iodine requirements during pregnancy

For women who do not live by the sea or who consume little or no fish, dietary iodine intake is easily insufficient, although iodine is present in very small quantities in the body: daily requirements are around one hundred micrograms.

The specificity of iodine lies in the narrowness of the adequate intake levels: neither too little nor too much to avoid the risk of hypo or hyperthyroidism.

Special recommendations for iodine in pregnant women

Food supplements produced and declared in the European Union (in France: to the Dgccrf), have adapted iodine dosages (from 50 to 150 µg) to ensure adequate coverage of the iodine needs of the mother and the fetus without risks.

However, doctor's advice is strongly recommended for iodine supplementation, considering that daily or frequent intake of supplements in moderate doses is safer than high occasional doses.

Using a health professional for a harmonious pregnancy

Pregnancy is an exceptional life event that impacts the mother and her future baby.

Its harmonious development, the good development of the fetus, and the health of the mother also require particular attention to the three minerals mentioned above, as part of the general dietary hygiene of the future mother.

If you have any doubts or questions, do not hesitate to contact a healthcare professional to ensure that you benefit from nutrition adapted to your specific needs throughout your pregnancy.