As an expectant mother, you want to give your baby the best possible start in life. While vitamins and minerals are essential for a healthy pregnancy, taking too much can be harmful. You might feel overwhelmed by the sheer number of choices available. How do you strike the perfect balance? Which vitamins should you take, and which ones should you avoid? We spoke to our expert Dr Karthigaiselvi, HOD-Dept of Clinical Nutrition and Dietetics, Gleneagles BGS Hospitals, Kengeri, Bangalore, who explained the complex world of prenatal nutrition, helping you make informed decisions for a healthy and happy pregnancy.
Importance of Vitamins During Pregnancy
Vitamins and minerals play an important role in all of our body functions. Eating healthy foods and taking a prescribed prenatal vitamin daily supplies all the vitamins and minerals you need during pregnancy to foster healthy foetal development, according to the American Pregnancy Association.
"Vitamin overdose can occur when an individual takes more than the recommended daily amount of a vitamin. Any excess vitamin can be toxic. Consulting your doctor before taking additional supplements is essential to avoid overdosing on vitamins," said Dr Karthigaiselvi.
Fat-Soluble Vs Water-Soluble Vitamins
Fat-Soluble Vitamins
These vitamins are stored in the body, particularly in the liver and fat tissues. Excess amounts can accumulate, leading to potentially toxic side effects. This may have negative consequences for the mother and the child.
Water-Soluble Vitamins
Unlike fat-soluble vitamins, water-soluble vitamins dissolve in water and are excreted through urine. Although the body flushes out excess amounts, overdosing can still be dangerous because of the potentially irritating effects the vitamins can have on your digestive system.
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Folic Acid and Pregnancy
It is important to take a prescribed folic acid tablet every day before you're pregnant and until you're 12 weeks pregnant to prevent birth defects known as neural tube defects, including spina bifida, as stated in the National Health Service (NHS).
“If you are at a higher risk of your pregnancy being affected by neural tube defects, your doctor may recommend a higher dose of folic acid (5 milligrams). Eating a healthy, varied diet during pregnancy will help you get most of the vitamins and minerals you need,” said Dr Karthigaiselvi.
Risks of Vitamin Overdose
“You must establish a well-balanced diet and exercise routine before you get pregnant. If you are pregnant (or trying to conceive) and considering taking a prenatal vitamin, carefully read the nutritional labels and familiarise yourself with terms like Recommended Dietary Allowance (RDA) and tolerable upper intake levels,” added Dr Karthigaiselvi.
If you choose to supplement your diet with synthetic nutrients, make sure to keep track of the daily amounts you take, and let your healthcare provider know. It is possible to overdose on certain vitamins and minerals, which could have adverse effects on you and your growing baby.
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Avoiding High Doses of Certain Vitamins
“As long as you maintain a well-balanced diet, there's no need to worry about overdosing on nutrients naturally present in foods. However, some studies have shown symptoms of toxicity after a large consumption of animal organs, such as the liver,” said Dr Karthigaiselvi
Supplements that contain synthetic vitamins and minerals have higher doses of nutrients in a concentrated form. Taking these in improper amounts can be harmful. It is generally advisable to avoid taking extra prenatal vitamins or multivitamins with dosages higher than your daily requirement. High doses of certain vitamins may harm your baby. “For instance, taking excessive vitamin A during pregnancy can potentially harm your baby. It is best to avoid taking more than twice the RDA of any nutrient during pregnancy,” explained Dr Karthigaiselvi.
[Disclaimer: This article contains information provided by an expert and is for informational purposes only. Hence, we advise you to consult your own professional if you are dealing with any health issues to avoid complications.]