The best dietary supplements for pregnancy

Pregnant, it is important to consume all the nutrients necessary for you and your baby. However, not all food supplements are recommended during pregnancy. Some can even be dangerous and cause malformations on the fetus. Discover the food supplements good for pregnant women and the precautions to take. Taking pills without informed advice can be harmful to the fetus. We tell you all about the different food supplements used by future mothers.

Food supplements for pregnant women

Folic acid (or vitamin B9)

Folic acid, also called vitamin B9, is essential in pregnant women. It is found in green or dried vegetables, nuts, eggs and cheeses. In case of folic acid deficiency, the infant can be born with Spina Bifida disease, which is very debilitating and can cause paralysis or incontinence. To avoid vitamin B9 deficiency, the future mother can consume food supplements. Good to know, in addition to being rich in folic acid, they have other benefits (reduction of hypertension, prevention of certain cancers, etc.).

Vitamin D

Vitamin D acts on the good skeletal development. By taking vitamin D, pregnant women reduce the risk of gestational diabetes and intrauterine growth retardation. According to a 2016 study, food supplements containing vitamin D reduce the risk of prematurity in infants as well as low birth weight. Note that taking a food supplement is not trivial. The interaction between food supplements of vitamin D and calcium can for example be at the origin of premature birth. Before using a food supplement, ask your doctor for advice.

Royal jelly

Royal jelly is a food supplement effective against immunosuppression. Indeed, royal jelly is very rich in trace elements, amino acids, carbohydrates, lipids and vitamins. It also has many benefits. It boosts the body’s defense systems. In case of fatigue or anxiety, royal jelly can also be recommended for pregnant women. Attention, always ask the agreement of your general practitioner or gynecologist before consuming this food supplement. The dosage must also be respected.

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Omega 3

These are fatty acids with benefits for the mother-to-be and the baby. Consuming omega 3 can prevent the risk of baby blues and depression after birth. In case of risk of prematurity, taking omega 3 is effective.

Omega 3s are also very important for the future baby. Indeed, they participate in the formation of the neural system. Omega 3 is present in quantity in fatty fish such as sardines, salmon, tuna, herring or mackerel. In case of non-consumption of these products, the pregnant woman will have recourse to a food supplement. Ask your doctor or gynecologist for advice before using.

The iron

Pregnant, your iron is drawn by your baby. An iron deficiency is often observed in expectant mothers. This can cause deep fatigue as well as weakening of nails and hair. It can also be the cause of premature delivery. Iron is found in meat, but not only. Cocoa, lentils, dried fruits are also well provided with iron. There are also iron supplements for pregnant women.


Pregnant, your iodine needs are increased tenfold. It is advisable to consume foods rich in iodine. Among them, dairy products, eggs or marine fish and shellfish. Iodine is beneficial to baby’s brain development. In the mother, it is useful for the proper functioning of the thyroid. Deficient in iodine, ask your GP or gynecologist for iodine food supplements.

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To fill up on calcium, pregnant women can eat yoghurts or Swiss cheese. In case of deficiency, there are dedicated food supplements. However, before resorting to it, it is imperative to seek advice from your doctor in order to avoid an overdose or a cocktail effect with vitamin D.

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Taking spirulina during pregnancy

Spirulina is one of the best known food supplements. But can we consume it when pregnant? Spirulina, rich in B12 and B9 can be used during pregnancy. It is even useful in certain cases, in particular during iron deficiency. This seaweed rich in protein, beta-carotene, iron, calcium, magnesium, B1, B2 and phosphorus, is a very complete food supplement for the future mother. Spirulina comes in different forms (in tablets or flakes). Ask your doctor for advice.

Food supplements have many benefits for the baby and the mother. On the other hand, it is important to always seek the advice of a professional (doctor, gynecologist or pharmacist, midwife) before consuming it. The risks of overdose or interaction between several food supplements can be the cause of malformation in infants. On the other hand, herbal food supplements are strongly discouraged for pregnant women. Some of them can indeed be toxic. Food supplements to avoid include red yeast rice or psynephrine. Consume only what is really useful and always seek medical advice.

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