During your pregnancy, your baby gets all the vitamins and minerals it needs to grow from your body. It is therefore essential to take care of your diet. If you are pregnant or planning to have a baby, the best advice we can give you is: adopt a healthy and balanced diet that provides you with plenty of vitamins and meets the specific nutritional needs of pregnancy. Easier said than done, you might say?
Don’t panic! La fabrique des mamans is there to accompany you and guide you through a fulfilling pregnancy!
The baby draws energy for its growth from the nutrients provided by the mother. And it is voracious! Nutritional requirements for certain vitamins and minerals double during pregnancy. The expression: “eating for two during pregnancy” makes sense…
The general idea is not to eat twice as much, but twice as well. To do this, you need to take the time to choose seasonal fruits and vegetables, to cook nutrient-rich, balanced dishes that will provide you with the necessary nutrients for baby’s growth.
However, even a balanced diet cannot always provide all the nutrients a pregnant woman needs. This is why it is recommended to take pregnancy vitamins as soon as the baby is born. Prenatal vitamins are formulated with essential pregnancy nutrients such as folic acid, DHA and zinc to help support the health of the mother and the development of the baby.
In this article, we will explore the specific nutritional needs of pregnant women or women planning to have a baby. We will see what the official recommendations are for these nutrients and the risks in case of deficiency. We will also look at the food sources to use to fuel your body. Finally we will talk about the interest of our Prenatal supplement for pregnant women.
What are the main vitamins useful for pregnancy?
Vitamin B9, the vitamin of early pregnancy
Vitamin B9 (the term for the different forms of folate) is important, especially in early pregnancy, as it is involved in the formation of the spine and brain of the embryo. Vitamin B9 is essential in preconception and during pregnancy. It is therefore advisable to take it as soon as the baby is born, because often when you discover the pregnancy, it is too late to take full advantage of its benefits.
Folates are involved in DNA synthesis, protein synthesis, cell division and development, synthesis of certain neurotransmitters, immune system function, the methylation cycle, homocysteine elimination, and of course the closure of the neural tube of the fetus in early pregnancy.
Vitamin B9 recommendations
- The French National Authority for Health (HAS) recommends that women of childbearing age consume at least 400 micrograms (mcg) of folic acid per day, ideally before becoming pregnant.
- If a woman is pregnant or planning a pregnancy, she should consume about 600 to 800 mcg of folic acid per day.
- Women who are breastfeeding should consume about 500 mcg of folic acid per day to support the growth and development of the infant.
What are the risks of vitamin B9 deficiency?
A deficiency in vitamin B9 can lead to a significant abnormality of the embryo and therefore a miscarriage. A deficiency of vitamin B9 puts you at risk for serious malformations. The best known is spina bifida, which results from the non-closure of the lumbosacral end of the neural tube. Vitamin B9 deficiency can also lead to abnormalities in placental development, fetal growth retardation and an increased risk of prematurity.
According to studies conducted in France, more than half of women of childbearing age do not consume enough vitamin B9(1).
Vitamin B12, for the development of the nervous system
Vitamin B12 is an important nutrient during pregnancy because it plays a crucial role in the development of the fetus’ central nervous system. It is necessary for the formation of blood cells and to maintain a healthy nervous system. Vitamin B12 also helps prevent certain birth defects, such as neural tube defects, which can cause serious health problems in babies.
Nutritional recommendations for vitamin B12
- The daily requirement of vitamin B12 for pregnant women is 4.5µg
- In vegetarian women, these needs increase to 10µg
What are the risks of vitamin B12 deficiency?
Vitamin B12 deficiency in pregnant women can lead to complications such as anemia and an increased risk of miscarriage. Some infants with vitamin B12 deficiencies may develop brain atrophy.
A deficiency in vitamin B12 could affect the cognitive functions of the baby. According to the study conducted by Jean Golding and published in December 2020 in the English journal Nutrition Research (2): “more than 10 years after birth, some children affected by vitamin B12 deficiencies during pregnancy retain some inferior cognitive abilities”.
On the mother’s side, this could lead to anemia, memory problems or neurological problems.
Vitamin B6 to reduce nausea
Vitamin B6, also known as pyridoxine, is an important nutrient during pregnancy for several reasons. It plays a crucial role in the development of the fetal brain and nervous system, as well as in the formation of red blood cells.
Vitamin B6 is also important for regulating mood and sleep, which can be disturbed during pregnancy. It can help relieve nausea and vomiting associated with pregnancy, as well as muscle cramps and menstrual pain.
It is necessary for the absorption of magnesium, it can also help prevent certain pregnancy complications, such as pre-eclampsia and delayed intrauterine growth.
Recommendations for vitamin B6 intake
In France, the recommended nutritional intake (ANC) of vitamin B6 for pregnant women is 1.8 mg per day.
What are the risks of vitamin B6 deficiency?
- Nausea and vomiting: Vitamin B6 is known to help reduce nausea and vomiting during pregnancy, and a deficiency can make these symptoms worse.
- Anemia: Vitamin B6 is necessary for the production of red blood cells, and a deficiency can lead to anemia in the mother and an increased risk of low birth weight in the baby.
- Brain development: Vitamin B6 is important for the development of the fetal brain and nervous system, and a deficiency may increase the risk of neurodevelopmental disorders.
- Pre-eclampsia: Vitamin B6 deficiency may increase the risk of pre-eclampsia, a potentially serious complication of pregnancy characterized by high blood pressure and organ damage.
Choline
The importance of choline in pregnancy is being talked about more and more, and rightly so. Choline is necessary for the formation and development of the fetal brain and nervous system. It also helps prevent certain fetal developmental disorders, such as neural tube defects and heart defects.
In some countries, extra choline is routinely prescribed for pregnant and lactating women. This is the case in the United States for example, but not in France. This substance is also proposed as an adjunct treatment for digestion and constipation problems.
Finally, studies suggest that choline may have positive effects on maternal cognition, memory and mood, as well as on the future health of the child(3).
Choline intake recommendations
To date, there is no official recommendation of choline intake for pregnant women in France. However, the EFSA (European Food Safety Authority) recommends a choline intake of 400 mg/day for pregnant women.
What are the risks in case of Choline deficiency?
During pregnancy, choline deficiency in the mother causes abnormalities in the development of the child’s brain, which can have serious and long-lasting effects.
Omega-3, for baby’s brain development
Although they are not pregnancy vitamins, omega-3 fatty acids are important during pregnancy. In particular the famous DHA, which is often mentioned in this blog. Read our article on the subject.
The benefits of Omega-3 are numerous:
- Fetal brain and eye development: Omega-3s are important for fetal brain and eye development, especially during the last two trimesters of pregnancy.
- Prevention of pregnancy complications: Consumption of omega-3 may reduce the risk of certain pregnancy complications, such as preeclampsia, preterm labor and low birth weight.
- Cardiovascular health: Omega-3s are also beneficial to the cardiovascular health of both the mother and the fetus, as they may reduce the risk of cardiovascular disease in the mother and improve heart function in the fetus.
- Reduced inflammation: Omega-3s have anti-inflammatory properties, which can be beneficial during pregnancy because inflammation can be a risk factor for certain complications.
Recommendations for omega-3 intake
In France, there are no specific recommendations for omega-3 consumption during pregnancy. However, the French National Agency for Food, Environmental and Occupational Health Safety (ANSES) recommends the consumption of at least two portions of fish per week, including one portion of oily fish (salmon, mackerel, herring, sardines, etc.), because of their omega-3 content.
For pregnant women, it is recommended that they limit their consumption of certain fish, such as tuna, which may contain high levels of mercury, an environmental contaminant that is potentially harmful to the developing fetus. To help pregnant women get their omega 3 intake and especially DHA, La fabrique des mamans has developed a range of nutritional bars enriched with DHA.
What are the risks of omega-3 deficiency?
Omega-3 deficiency during pregnancy can increase the risk of complications such as preeclampsia, preterm labor and low birth weight. In addition, omega-3 deficiency can have negative consequences for the cardiovascular health of both the mother and the fetus, as omega-3s can help reduce the risk of cardiovascular disease in the mother and improve heart function in the fetus. 
Omega-3s also have anti-inflammatory properties, so a deficiency may increase the risk of inflammation and chronic diseases associated with inflammation, such as heart disease, diabetes and some types of cancer.
Vitamin D for baby’s skeleton
Vitamin D is essential for bone metabolism and calcium absorption. It also plays an important role in the immune system and in the secretion of insulin (a hormone that lowers blood sugar levels).
Even if UV exposure allows the synthesis of vitamin D, it is often insufficient.
What are the recommendations for vitamin D intake by pregnant women in France?
The recommended intake of vitamin D for pregnant women in France is 10 micrograms (400 IU) per day.
What are the risks of vitamin D deficiency
Vitamin D deficiency in pregnant women can lead to several health risks for both the mother and the fetus.
- Increased risk of pre-eclampsia: Pre-eclampsia is a complication of pregnancy that can lead to high blood pressure and organ damage. Studies have shown that women with low vitamin D levels have an increased risk of developing preeclampsia.(4)
- Increased risk of gestational diabetes: Gestational diabetes is a type of diabetes that develops during pregnancy. Studies have suggested that women with low vitamin D levels have an increased risk of developing gestational diabetes.
- Increased risk of infections: Vitamin D is important for immune system function. Vitamin D deficiency can increase the risk of infections in the mother and the fetus.
- Increased risk of fetal complications: Vitamin D deficiency can lead to intrauterine growth retardation, increased risk of premature birth, increased risk of infections and increased risk of birth defects.
- Risk of obesity. A study conducted by the Keck School of Medicine at the University of Southern California and published by
Pediatric Obesity
highlighted the link between vitamin D deficiency during pregnancy and the risk of obesity. Their results showed that children born to deficient mothers are overweight at age six compared to other children. “At age six, children born to these mothers had a waist circumference that was about 1.25 centimeters wider and 2% more body fat, compared to children of non-deficient mothers.”
Supplementation may be considered after a blood test: ask your midwife or gynecologist.
Vitamin C for iron absorption
Vitamin C has many benefits for pregnancy:
- Antioxidant role: Vitamin C is an antioxidant that protects cells from free radicals that can cause DNA damage. During pregnancy, increased hormone levels and oxidative stress can increase free radical production, which can be reduced by vitamin C intake.
- Immune system: Vitamin C is important for maintaining a strong immune system during pregnancy. It contributes to the formation of white blood cells and antibodies that help fight infections.
- Iron absorption: Vitamin C helps the body absorb iron, another important nutrient during pregnancy. This can help prevent anemia in pregnant women.
- Fetal development: Vitamin C is also important for fetal development, particularly for the formation of bones, teeth and connective tissue.
Our nutritional bars are naturally rich in vitamin C, thanks to an extract of acerola (red berry very rich in vitamin C).
What are the recommendations for vitamin C intake by pregnant women in France?
In France, the recommended intake of vitamin C during pregnancy is 110 mg per day.
What are the dangers of a lack of vitamin C?
Vitamin C deficiency during pregnancy can have serious consequences for the fetal brain, according to a study by researchers at the University of Copenhagen (4). Supplementing the baby with vitamin C after birth will not reverse or erase brain damage. A vitamin C deficiency, even marginal in the mother, delays the fetal hippocampus preventing optimal brain development.
A deficiency in vitamin C can also lead to anemia, as vitamin C helps with the absorption of iron. Vitamin C is important for the immune system and a deficiency can increase the risk of infections in the mother and the fetus.
Calcium for baby’s skeleton
Calcium is an essential nutrient for the growth and health of bones and teeth, but it is also very important during pregnancy. Here are some of the benefits of calcium for pregnancy:
- Fetal Bone Development: Calcium is crucial for the development of fetal bones and teeth, especially during the third trimester.
- Prevention of Pregnancy-Induced Hypertension: Calcium may help prevent pregnancy-induced hypertension, a complication of pregnancy characterized by high blood pressure and high levels of protein in the urine.
- Reduced risk of prematurity: Adequate calcium levels may help reduce the risk of premature birth.
- Prevention of osteoporosis: During pregnancy, the pregnant woman’s body provides the calcium needed for the development of the fetus, which can increase the risk of bone loss in the mother. Adequate calcium intake can help prevent osteoporosis in the mother after delivery.
What are the recommendations for calcium intake by pregnant women in France?
The recommended calcium intake for pregnant women in France is 1000 mg per day.
What are the dangers of a lack of calcium?
A lack of calcium can have harmful consequences for the pregnant woman, because the mother’s body needs calcium for the bone development of the fetus. Here are some of the risks associated with a lack of calcium:
- Osteoporosis: Prolonged calcium deficiency may increase the risk of developing osteoporosis, a disease characterized by decreased bone mineral density and increased bone fragility.
- Hypocalcemia: Calcium deficiency can lead to decreased calcium levels in the blood, which can cause symptoms such as muscle cramps, spasms, tingling or numbness in fingers and toes, and decreased heart rate.
- High blood pressure: insufficient calcium intake may increase the risk of high blood pressure.
- Preeclampsia: A lack of calcium in pregnant women may increase the risk of developing preeclampsia, a complication of pregnancy characterized by high blood pressure and high levels of protein in the urine.
Iron to bring oxygen
Iron is an essential nutrient for pregnant women because it contributes to the formation of red blood cells and the placenta. During pregnancy, the need for iron increases as the amount of blood in the woman’s body increases to feed the fetus.
Iron is also important for the development of the brain and nervous system of the fetus, as well as for the proper functioning of the immune system. Therefore, maintaining adequate iron levels during pregnancy is crucial for healthy fetal growth and development.
What are the recommendations for iron intake by pregnant women in France?
In France, the recommended iron intake for pregnant women is 30 mg/day, which is twice the iron requirement of non-pregnant women.
Our dark chocolate Energy bar provides 4.5 mg of iron, or 15% of your daily needs.
What are the dangers of iron deficiency?
Iron deficiency during pregnancy can lead to iron deficiency anemia in the mother and consequences for the fetus, including an increased risk of premature birth, low birth weight and intrauterine growth restriction. It can also increase the risk of complications during delivery and increase the risk of postpartum infections.
Iodine
Iodine is an essential nutrient needed by the body in small quantities to produce thyroid hormones. The World Health Organization (WHO) recommends that iodine be added to salt to prevent problems caused by iodine deficiency. During pregnancy, pregnant women need more iodine, which increases the risk of deficiency.
What are the recommendations for iodine intake by pregnant women in France?
In France, the recommendations for iodine intake during pregnancy are 250 µg/day, according to the 2019 National Nutrition Health Program (PNNS). That’s almost double that of a non-pregnant person.
What are the dangers of iodine deficiency?
The main risks of iodine deficiency for pregnant women and their infants are:
- Mental and growth retardation in the fetus and infant
- Hypothyroidism, which can lead to weight gain, fatigue, low body temperature, constipation, dry skin, brittle hair and memory loss
- Goiter, an increase in the size of the thyroid gland that can cause problems with breathing and swallowing
- Fertility and libido disorders in women
- Disturbances of the menstrual cycle
In what form should I consume pregnancy vitamins?
The best source of vitamins is your diet. So make sure to compose colorful plates and prepare recipes that include seasonal fruits and vegetables. Include as many vitamins as possible in your diet.
Our
Guide
is full of recipes, each one tastier than the last!
The safest way to avoid vitamin deficiency during your pregnancy is to use a nutritional supplement.
Our food supplements in the form of gummies can support your diet and help you supplement your intake. They are not a substitute for a healthy diet.
Another alternative? The
bars from La Fabrique des Mamans
which contain vitamin B9 and vitamin C, iron or DHA are very useful to help you meet your needs during this period very greedy in vitamins!
Don’t hesitate to talk to a health professional if you are unsure.
(1) National individual food consumption study 3 (INCA 3), Anses, June 2017
https://www.anses.fr/fr/system/files/NUT2014SA0234Ra.pdf
(2)Maternal prenatal vitamin B12 intake is associated with speech development and mathematical abilities in childhood
https://www.sciencedirect.com/science/article/pii/S027153172030587X?via%3Dihub
(3) Shawn et al. (2019), Zeisel et al. (2010), Wozniak et al. (2018).
(4) Low maternal vitamin D status in pregnancy increases the risk of childhood obesity
https://pubmed.ncbi.nlm.nih.gov/29377526/
Bodnar, L.M., Simhan, H.N., Powers, R.W., Frank, M.P., Cooperstein, E., Roberts, J.M. (2007). High prevalence of vitamin D insufficiency in black and white pregnant women residing in the northern United States and their neonates. Journal of Nutrition, 137(2), 447-452. doi: 10.1093/jn/137.2.447
(4) Maternal Vitamin C Deficiency during Pregnancy Persistently Impairs Hippocampal Neurogenesis in Offspring of Guinea Pigs – Pernille Tveden-Nyborg
https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0048488
