Essential vitamins during pregnancy: for the mother and her baby

During pregnancy, the mother's hygiene and diet have a direct influence on the development of the fetus. The mother's blood is the only source of nutrition for this fragile new organism!

There is no point in going over the principles of general food hygiene that must be respected by the mother: abstinence from alcohol and other toxic substances that pass through the blood; limitation of ultra-processed foods rich in additives in favor of simple, fresh foods; increase in protein requirements proportionally to the weight of the fetus, etc.

In this article we emphasize the particular importance of certain vitamins for the proper growth and development of the fetus.

The importance of nutrients in pregnant women

A vitamin is a substance not produced by the body which acts at low doses on target functions.

Each vitamin has an optimal daily intake range, often proportional to the subject's weight. Therefore, excess vitamins can also be harmful, but they are rare and the warning thresholds are well defined.

Conversely, vitamin deficiency is a situation where the intake of vitamins is permanently below the minimum. This can result in malfunctions in the body or sometimes irreversible damage.

Vitamin intake is therefore important at any age , but it is logically crucial for the healthy development of the baby.

Throughout pregnancy , it is obviously the mother's diet that will provide the fetus with the right nutrients. Any deficiency or excess of essential vitamins should therefore be avoided.

Vitamins essential for the growth and development of the fetus

Among all micronutrients, 3 stand out for their importance in pregnant women.

Vitamin B12 and the development of the nervous system

It is highly likely that vitamin B12 supplementation will be routinely recommended for all pregnant women in the near future.

This vitamin plays an essential role in the production of red blood cells and is crucial for the optimal development of the nervous system and cognitive abilities of the fetus.

In combination with folic acid (vitamin B9), vitamin B12 plays an active role in the synthesis of DNA, which makes up the genome. Any vitamin B12 deficiency, even temporary, can have harmful consequences for the fetus.

What is the vitamin B12 dosage during pregnancy?

The ambiguity surrounding vitamin B12 supplementation stems from the idea that a meat-based diet is always sufficient to meet needs.

However, many farmed meats have very low levels of vitamin B12. According to a US study, 100 grams of chicken breast provides only 0.3 micrograms of vitamin B12. Therefore, you would need to consume about 3 kg of chicken per day to get an adequate dose of B12, or 10 µg/day!

It is important to distinguish between "red" meats from ruminants such as cattle and sheep, which have significant levels of vitamin B12 thanks to their stomach flora, and "white meats" and eggs, which are much lower in B12.

If you eat mostly white meat, vitamin B12 supplementation during pregnancy is a very wise precaution. For vegetarians and vegans, B12 supplementation is obviously mandatory, especially during this phase.

Therefore, due to uncertainties regarding the actual intake of everyday food and the fact that there is no risk of vitamin B12 overdose, it is prudent to systematize B12 supplementation during pregnancy to ensure a daily intake of at least 10 micrograms.

It should be noted that the value recommended by health authorities for the recommended daily intake (RDI) for B12, set at 2.5 µg, is contested by the majority of nutritionists who recommend 10 µg/day, or even 15 µg/day for pregnant women.

Vitamin B9 (folic acid and folates): from the moment you plan to become pregnant!

During the first weeks of pregnancy, vitamin B9 (folic acid) is of crucial importance for the development of the embryo's brain and spinal cord.

This is why it is essential to consider supplementation as soon as possible, preferably in the months before the start of pregnancy.

Folic acid deficiency during weeks 3 and 4 is one of the main causes of neural tube birth defects, such as Spina Bifida.

Which form of Vitamin B9 should you choose: Folates or Folic Acid?

In food, folates are found mainly in green vegetables, in a methylated form that can be directly used by the body.
However, they are sensitive to heat and can degrade during cooking. In contrast, folic acid must undergo methylation in the body to become active.

It would be logical to prioritize folate intake over folic acid. However, the following points should be considered:

• To obtain active folates, one would need to consume fresh green vegetables, with no guarantee as to the proportion actually available after cooking.
• New forms of "methylated" folates (including 5 MTHF Methyltetrahydrofolic) that are more stable than natural folates (but less stable than folic acid) are available on the market. Easily destroyed above 50°, these forms are not very suitable for tablets that are subjected to high temperatures during their manufacture. Furthermore, the EFSA emphasizes that " studies in infants, children, pregnant and breastfeeding women, the elderly, and people with genetic polymorphisms affecting one-carbon metabolism would also add precision to the conversion factor from 5MTHF to EFA (dietary folate equivalent). In practice, it is better to moderate daily doses of 5MTHF (below 600 µg).
• Classic Folic Acid has the advantage of high stability over time, which is important for a reliable intake corresponding to the announced dose. In the presence of vitamin B12, its conversion into methyl folate in the body is efficient.

How much vitamin B9 should pregnant women get?

Supplementing with folic acid (and vitamin B12) alongside a diet rich in fresh vegetables is a safe and reliable choice.

According to ANSES recommendations, pregnant women should aim for an average daily intake of around 600 µg of EFA - Dietary Folate Equivalent (i.e. around 350 µg of Folic Acid), which is double the daily requirements of adults.

Therefore, a combination of a diet including green vegetables and folic acid supplementation is wise to meet these increased needs.

Vitamin D: The 3rd essential vitamin during pregnancy. And after!

For the general population, vitamin D acts in synergy with calcium to assimilate it and fix it on the bones . It also participates in cell reproduction and the proper functioning of the immune system .

In the fetus, the role of vitamin D is fundamental for:

• Ensure adequate fetal bone mineralization, reduce the number of neonatal hypocalcemias and rickets in infants.
• Reduce the risk of pre-eclampsia or low birth weight.

The body can synthesize vitamin D by exposing the skin to the sun, which explains the deficiencies generally observed in populations in winter.

Food sources of vitamin D are mainly of animal origin (cod liver etc.), but in supplementation we now find vitamin D3 extracted from lichen.

How much vitamin D3 should pregnant women get?

The importance of adequate vitamin D intake is known to all health professionals, both during pregnancy and from the first days of a newborn's life in the maternity ward.

According to the College of Obstetricians, recommendations for pregnant women increase to 1000 IU/day from the ^6th month.
ANSES, for its part, estimates satisfactory intake for the entire duration of pregnancy at 600 IU/day (i.e. the adult RDA).

For newborns, the recommendations are 400 IU/day from birth, with tolerance up to 800 IU from one year of age.

Please note: Breast milk is low in vitamin D, even when the mother's intake is adequate. Breast milk should never be considered sufficient to meet a baby's vitamin D needs.

Please remember to inform the relevant doctors of your vitamin D intake (and then that of the baby).

Other vitamins not to be neglected during pregnancy

Since vitamins are involved in all physiological mechanisms, it is easy to generalize by saying that any vitamin deficiency should be avoided during pregnancy, with the exception of vitamin A in the form of retinol (see below).

Vitamin C

Vitamin C is useful for the proper absorption of iron and the synthesis of proteins necessary for fetal growth. Vitamin C is also a marker of good general nutrition since it is found in most fresh fruits and vegetables, citrus fruits in particular. It is important to maintain or improve your diet with a large portion of fruits and vegetables, also better prevention against constipation, which is more common during pregnancy.

With a lesser role than B12 and B9, the other vitamins of the B group (in which we can include Choline / Vitamin B4) also participate in the good development of the fetus.

Vitamin E

Vitamin E contributes to the proper neurological development of the fetus and its resistance to infections. It is important throughout pregnancy.

Vitamin H (Biotin)

The increased need for vitamin H (biotin) during pregnancy is poorly defined. However, deficiency symptoms (brittle hair and nails) are more frequently observed in pregnant women, which may warrant increased vigilance.

Vitamins K1 and K2

Anticoagulant vitamin K1 is useful for limiting the risk of internal bleeding.

However, it is weakly transmitted by the mother's blood, which is why injections are commonly given by pediatricians from birth, to avoid the risk of hemorrhagic syndromes.

Vitamin K2 is mainly involved in the fixation of calcium on the bones. It is therefore interesting in this respect because from the 3rd month of pregnancy the mother must mobilize a significant part of her calcium reserves for the growth of the baby's skeleton.

Special cases of vitamins to watch out for during pregnancy

Vitamin A and the risk of excess

A particular point of vigilance: vitamin A in the form of retinol.

There should be no excess vitamin A in the form of Retinol during the first few months to avoid the (rare) risk of fetal malformation.
On the other hand, there is no problem identified with the other source of vitamin A: carotenes (or 'pro vitamin A').

It is prudent to avoid all supplements containing Retinol.

Vitamin B12 in Vegans and Vegetarians

For vegans and vegetarians, vitamin B12 supplementation should be systematic for everyone, at all times, especially during pregnancy.

What to remember about nutrients and pregnancy

A varied diet based on fresh, minimally processed products and good hydration are the essential bases for good hygiene during pregnancy.

Vitamin B12, B9 and vitamin D are the 3 fundamental vitamins , but having intakes of other vitamins (E, H, K) remains necessary.

At Argalys, we have developed a wide range of vitamins suitable for pregnancy, without controversial additives and without animal input.

Our Mul tivita mines and minerals formula is retinol-free but reinforced with vitamin B12 and D, with also a complete supply of essential nutrients (B9, E, H, K) and vitamin A exclusively in the form of Beta carotene (pro-vitamin A and in moderate dose).

Find the essentials for pregnancy here !