Food supplements and pregnancy: when is it?|Parents.fr

Iron deficiencies, vitamins... When should you take supplements when you are expecting a baby?

Our body is a formidable machine. With a simple and balanced diet – fruits and vegetables every day and a normal dose of fats and proteins – it transmits all the nutrients and vitamins essential to the proper development of our baby. This phenomenon is due to three adaptations: increased appetite (you have noticed this, at 12 noon, you are already starving!), better intestinal absorption (iron is assimilated nine times better at the end of pregnancy at the beginning) and the role of the placenta which, very early in pregnancy, will take advantage of the mother's reserves for the fetus. That explains this phenomenon: a future mother who does not have enough to eat will still give birth to a 3kg baby! However, despite a good diet, certain deficiencies may occur. Overview of the most common during pregnancy, and how to avoid them.

Should we take iron during pregnancy?

Iron is present in very small quantities in the body. It plays a fundamental role in the production of hemoglobin. According to a study by the Inca on food consumption, in France, 13.5% of women have depleted iron reserves and 6% suffer from anemia. Consequences: a state of great fatigue and a risk of total depletion of reserves if there is bleeding after childbirth. Nicolas Dutriaux, midwife, notes this: "Iron is too systematically given to pregnant women in the 2nd trimester of pregnancy, when these needs are to be met from the start. In patients who have a baby project, I give marine iron supplementation, better assimilated, and which does not cause constipation. »

Where to find iron in food?

If you want to boost your reserves, bet on red meat or legumes and if you are vegetarian, fish and oilseeds (walnuts and hazelnuts). Contrary to what Popeye believes, spinach actually has very little iron!

When to take vitamin D so as not to be deficient

In France, nearly 80% of the Western population suffers from vitamin D* deficiency. However, this vitamin is essential for good bone development. Doctors prescribe an ampoule for the majority of pregnant women in the 7th month, when the fetus ossifies. Nicolas Dutriaux also advises exposing yourself to natural light. Because the main source of vitamin D is through the skin (up to 90%!): "All you need is exposure for 20 minutes a day, arms or legs uncovered, even in winter. On the other hand, we avoid the face so as not to risk a mask of pregnancy or chloasma. »

Vitamin D: what to eat?

Butter, dairy products, egg yolk, fatty fish (sardines, mackerel, tuna) and cod liver oil contain vitamin D.

What are the calcium and magnesium requirements during pregnancy?

During pregnancy, calcium and magnesium requirements increase. Indeed, baby will draw on our reserves. However, a priori, there is no reason to start a course of capsules, according to Nicolas Dutriaux: "You just have to review your diet. It is always better to eat more dried fruit each day or a small square of chocolate, rather than taking industrial capsules. The only thing I recommend: marine magnesium, in case of cramps. It is better assimilated by the body. »

Magnesium: where to find it?

Magnesium is found in whole grains: rice, flour, wheat germ. In bananas, chocolate and oleaginous fruits (almonds, walnuts and hazelnuts), pulses, as well as corn, spinach, avocados and certain seafood.

When should you take folic acid (or vitamin B9) when you're pregnant?

It's the only proven and recommended supplementation for pregnant women (or those planning to have a baby). Folic acid plays an essential role in the production of genetic material (DNA, RNA). A deficiency in folic acid increases the risk of malformation for the baby, such as spina bifida (malformation of the spine). We take about 400 micrograms of folic acid per day, three months before conception (ideally) and up to 12 SA.

Where to find folic acid in food?

To increase your natural reserves of folic acid, go for spinach, peas, endives, beans, broccoli. It is also found in lentils, fruits, oilseeds (such as peanuts), cheeses (blue), eggs, camembert or cereals.

Why take iodine when you are pregnant?

Pregnant women are often deficient in iodine, a trace element found in fish or iodized salt. However, this hormone is essential for the brain development of the fetus. Iodine deficiency during pregnancy puts the child at greater risk of hyperactivity or attention disorders. Barbara Demeneix, researcher at the CNRS, points to another problem: chemical molecules commonly used in industry (bromine, chlorine, fluorine) block the assimilation of iodine by the thyroid. According to the researcher, women should have their thyroid hormone levels checked before pregnancy and take a sufficient amount of iodine, with multivitamins and minerals, while avoiding contact with pollutants as much as possible.

*According to a report by the French Academy of Medicine (AMF)

Read alsoAuthor: Estelle Cintas, Health and Society JournalistExperts: Barbara Demeneix, research manager at the CNRS. Author of “Toxic Cocktail” (Odile Jacob, 2017) and Nicolas Dutriaux midwife, secretary general of the National College of Midwives. Article published on