Why Nutrients Matter

It’s likely you’re getting enough of some of these just from your diet, so you don’t need to supplement everything!

Second, all nutrients are important, but not all of them have to be increased during pregnancy. Any vitamins/minerals not listed here should still be considered, and usual RDAs for general health should be met!

Folate/folic acid – 400 mcg/day minimum

Sources: legumes, leafy greens, veggies, citrus, and fortified foods such as cereals and breads

Choline also needed to work with folate for nervous system development – 450mg/day

Iron – 27 mg/day minimum

Sources: red meat, poultry, fish, spinach, beans 

Copper aids in absorption (nuts, seeds, beans) – 1 mg/day 

Vitamin C aids in absorption – 85 mg/day

Calcium – 1,000 mg/day minimum

Sources: dairy, kale, spinach, fortified foods

Important in assisting with Ca absorption/metabolism/function: Vit D3, K, Magnesium, Boron

Omega 3 fatty acids:

Linoleic acid (ALA) – 1.4g/day minimum

Sources of ALA: nuts, seeds, meats, eggs, veg (canola, flax, soybean, walnut) oils

DHA – 300mg/day minimum

Sources of DHA: salmon, tuna, mackerel, herring, anchovy

Selenium – 65 mcg/day (do not exceed 400 mcg)

Sources: whole grains, dairy, meats, fish, eggs

Vitamin B12 – 3 mcg/day minimum

Sources: meat, fish, eggs, dairy, fortified cereals

lodine – 220 mcg/day

Sources: fish, dairy, grains, iodized salt

Biotin – 30 mcg/day

Sources: red meats, eggs, broccoli, sweet potato, spinach

Vitamin D3 – 2,000 Us/day (or 50 mcg)

Sources: salmon, tuna, mackerel, dairy, eggs

Iron – 18 mg/day

Sources: red meat, fish, poultry (best absorbed)

Magnesium – 350 mg/day minimum

Sources: In most foods, especially those containing fiber