This blog post adds to our video on youtube in which we go through our list of the 9 most important micronutrients every fetus needs. If you have not watched our video so far, we recommend doing that first:

Below, you can find a list of all the nutrients that we mention in our video, including information about recommended intake per day as well as a list of foods which contain the nutrients.

Please note that the foods that we list below may not be suitable for you, for example, because of food intolerances! In general, you should always talk with your provider, which foods are suitable for your particular pregnancy case. 

Calcium

Calcium is one of the most important micronutrients for the baby because it helps build their bone structure as well as their teeth. On top of that, calcium also plays a role in the normal functioning of the circulatory, muscular and nervous system.

How much do you need per day? 

According to the American College of Obstetricians and Gynecologists, pregnant women who are age 18 or younger need 1,300 mg of Calcium per day. Women who are 19 or older need 1,000 mg per day.

What foods contain Calcium?

Source: USDA National Nutrient Database for Standard Reference (see “Sources” for more information)

Please note: dairy products should be fully pasteurized when consumed during pregnancy! Fully pasteurization means that the product is treated with mild heat which eliminates bacteria.

Moreover, please note that your body also requires Vitamin D in order to optimally absorb the Calcium (more on this below).

Choline

Choline plays an important role in the fetus’ brain development. On top of that, it can also help reduce the risk of some common birth defects.

How much do you need per day? 

The American College of Obstetricians and Gynecologists (ACOC) recommends that pregnant women get 450 mg of Choline each day.

What foods contain Choline?

Source: USDA National Nutrient Database for Standard Reference (see “Sources” for more information)

Iron

During your pregnancy, your body’s demand for iron almost doubles. That’s because iron is used by the body to produce the extra blood that you and your baby need during your pregnancy. Also, if your body does not get enough iron, it can increase the risk of pregnancy-related complications, such as premature birth or a low birth weight.

How much do you need per day? 

The American College of Obstetricians and Gynecologists (ACOC) recommends 27 mg of iron per day during your pregnancy. This increased amount can be found in most prenatal vitamins. But iron is also contained in many foods.

What foods contain Iron?

Source: USDA National Nutrient Database for Standard Reference (see “Sources” for more information)

Please note: iron from animal products can more easily be aborbed by the human body. However, if you get your iron mostly from plant-based products or supplements, you should also make sure you get enough Vitamin C. That’s because your body is only able to absorb iron, if you also give your body Vitamin C!

Vitamin A

Vitamin A is a bit tricky. On the one hand, it is very important because it fulfils many important functions, for example, in terms of the development of the lungs, bones and teeth but also skin and vision.

On top of that, too little vitamin A can increase the risk of preterm birth and an underdeveloped baby.

On the other hand, getting too much Vitamin A during the first few weeks of a pregnancy can lead to a higher incidence of birth defects. Therefore, it is normally best to cover the demand for vitamin A through your diet. But it’s best to discuss this with your provider!

How much do you need per day? 

The ACOC does not provide any specific recommendations regarding the required amount of Vitamin A per day, while the National Institute of Health recommends 750 mcg per day for pregnant women of 18 years and younger and 770 mcg per day for pregnant women of 19+ years of age. 

Please note though that the typical modern diet normally covers more than enough Vitamin A. Therefore, it may not be recommendable to get additional Vitamin A through supplements, unless recommended by your provider – based on your specific needs. 

This particularly aplies during the first 7 weeks of a pregnancy, when too much Vitamin A can do more harm than good! So, please be very careful with Vitamin A supplementation during your pregnancy and make sure to consulat your doctor before making a decision to take Vitamin A supplements!

What foods contain Vitamin A?

Source: USDA National Nutrient Database for Standard Reference (see “Sources” for more information)

Omega 3 Fatty Acids

Omega 3 fatty acids are just another super important nutrient for your baby, because your baby needs them for the development of baby’s brain and vision.

How much do you need per day? 

The American College of Obstetricians and Gynecologists (ACOC) does not recommend a specific amount of Omega 3 fatty acids per day. Instead, they recommend at least two servings of fish or shellfish per week before getting pregnant, while pregnant, and while breastfeeding. A serving of fish is 8 to 12 ounces (oz).

The National Instute of Health recommends 1.4 grams per day for pregnant women. This amount refers to alpha-linolenic acod (“ALA”) only. However, there are no specific recommendations in regards to the two other omega 3 fatty acids.

Please note: there are three kinds of Omega 3 fatty acids: ALA (alpha-linolenic acid), DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid).

The ACOC does not state if one kind of Omega 3 fatty acid should be preferred over the other when pregnant.

What foods contain Omega 3 Fatty Acids?

Source: USDA National Nutrient Database for Standard Reference (see “Sources” for more information)

B Vitamins

B Vitamins in general play a very important role in the development of your baby. For example, it was found that a deficiency of vitamin B 12 during pregnancy can lead to metabolic disorders such as diabetes type 2 later in your baby’s life. Because of that, it is very important to make sure your body receives enough B vitamins.

How much do you need per day? 

The National Institue of Health recommends 2.6mcg of Vitamin B12 per day during pregnancy and 1.9mg of Vitamin B6 per day. 

We’ll cover Vitamin B9 (Folate) below.

What foods contain Vitamin B12?

What foods contain Vitamin B6?

Source: USDA National Nutrient Database for Standard Reference (see “Sources” for more information)

Vitamin D

Vitamin D has several functions. First of all, it helps with the metabolism in the body, nerve conduction and general cellular function. Second, Vitamin D is required in order for the body to be able to properly absorb Calcium. As a result, Vitamin D also plays a role in building the baby’s bone structure and teeth, together with Calcium. And third, according to scientific studies, Vitamin D also seems to help prevent pregnancy-related complications, such as pre-eclampsia, gestational diabetes and other problems

How much do you need per day? 

According to the American College of Obstetricians and Gynecologists (ACOC) all women, pregnant or not, need 600 international units (or 15 mcg) of vitamin D a day. The same amount is recommended by the National Institute of Health.

What foods contain Vitamin D?

Source: USDA National Nutrient Database for Standard Reference (see “Sources” for more information)

Folate (Folic Acid)

Folate is a B vitamin too which helps form blood cells. Most importantly though, it’s essential for your baby’s growth as well as the normal development of your baby’s brain and spine. In fact, it is recommended to make sure of getting enough folate even months before conceiving.

How much do you need per day? 

According to the American College of Obstetricians and Gynecologists (ACOC) all pregnant women need 600 micrograms of folate (or folic acid) per day. They also say that since it’s hard to get this much folic acid from food alone, you should take a daily prenatal vitamin with at least 400 micrograms starting at least 1 month before pregnancy and during the first 12 weeks of pregnancy.

Moreover, women who have had a child with an NTD should take 4 milligrams (mg) of folic acid each day as a separate supplement at least 3 months before pregnancy and for the first 3 months of pregnancy.

That said, it’s best to discuss with your provider whether you need to supplement with more than 400 micrograms daily.

What foods contain Folate?

Source: USDA National Nutrient Database for Standard Reference (see “Sources” for more information)

Iodine

Iodine is essential for your baby’s brain development as well as the normal functioning of the thyroid. And because of that, iodine is just another important nutrient that your baby urgently needs during your pregnancy.

How much do you need per day? 

The National Institute of Health recommends 220 micrograms a day during a pregnancy.

The American College of Obstetricians and Gynecologists (ACOC) even recommends taking an iodine supplement of 150 micrograms a day during your pregnancy if you consume salt mostly from eating ready-made foods.

What foods contain Iodine?

Source: USDA National Nutrient Database for Standard Reference (see “Sources” for more information)

Medical Disclaimer: The information on this page is not intended to diagnose, prevent, mitigate, treat or cure any disease! It is not personal medical advice. We recommend that you ask a doctor whenver you are looking for medical advice!